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Nasm CPT Final Exam Study Guide
Proprioception-Thebody'sabilitytotosensetherelativepositionofadjacentpartsofthe body
Ex:whenwalkingourfeetgiveusproprioceptionaboutthetypeofsurfaceweareon.
Mechanoreceptors specializedstructuresthatrecognizepressureintissueandtransmit signalstosensorynerves.
MuscleSpindles sensoryreceptorsinthemusclesthatareparalleltothemusclefibers andaresensitivetochangeinmusclelength.Spindlesstretchwithmuscleandsends informationtoCNS.
helpstopreventmusclesfromstretchingtoofarortoofast
GolgiTendonOrgans sensoryreceptorsthatarelocatedatthepointwheretheskeletal musclefibersinsertintothetendon.Sensitivetochangeintensionattherateofchange
causesthemuscletorelax
Epimysium connectivetissueUNDERfasciathatactsasanouterlayerofthewholemuscle
Perimysium connectivetissueactsasanouterlayeroffascicles
Endomysium betweentheindividualmusclefibers
Type1MuscleFiber "slow twitch",smallerinsize,lessforceproduced,long term contractions(stabilization)
Type2MuscleFiber fasttwitch,larger,quicktofatigue,forceandpowerexercises
Agonist PRIMEMOVER,mainmuscles ex:chestpress >pectoralismajor
Synergist ASSISTPRIMEMOVER, ex:chestpress >antdeltoid,triceps
Stabilizer stabilizeswhileprimemoverandassistwork. chestpress >rotatorcuff
Antagonist-OpposePrimemover, chestpress >posteriordelt
RightAtrium gatherDEOXGENATEDbloodreturningtotheheartfromENTIREBODY
LeftAtrium gathersOXYGENATEDbloodcomingfromtheLUNGS
RightVentricle-thinwallspumpsunderlowpressure.Pumpstolungs
LeftVentricle thickwalls,pumpsunderhighpressuretorestofbody
Metabolism allofthechemicalreactionsthathappeninourbodytomaintainitself. Nutrientsareacquired,transportedandusedbythebody.
ExerciseMetabolism bioenergeticsasitrelatestotheuniquephysiologicchangesand demandsonbodyduringexercise
Substrates whereenzymesact
Carbohydrates Sugars,starches,andfiber.Providethebodywithasourceoffueland energyrequiredforalldailyactivities
Glucose asimplesugarthatcomesfromthedigestionofcarbsthatistransportedthrough thebloodandisusedorstoredasenergy
Glycogen thestoredformofcarbs,whenneededitconvertstoglucoseandused
Fat asecondarysourceofenergy
Trigylcerides-comefromfats,whencaloriesareconsumedbutnotusedtheyare convertedandstoredinfatcells
Protein Aminoacidsthatbuildandrepairbodytissuesandstructures.Athirdenergy source,usuallynotuntilstarvation.
Recommended0.8gperdayAdults,1.2 1.7perdaystrengthathletes,1.2 1.4endurance athletes
1g=4calories
Gluconeogenesis glucoseformfromnoncarbsourceslikeaminoacids
AdenosineTriphosphate(ATP) Energystorageandtransferunitinthecells.When chemicalbondsthatholdittogetherarebroken,energyisreleased
AdenosineDiphosphate(ADP) moleculeproducedbyATP
ATP PCsystem simpliestandfastest,occurswithoutoxygen(anaerobic),providesenergy forhighintensity,short-duration ex:powerandstrentgh
GlycosisSystem produceslotsofenergyfor30 50sec.Typicalbcitfallsinthetimeframe of8 12reps
OxidativeSystem mostcomplex
B oxidation breakdownstriclgyceridesintofreefatyyacidstoproducemoreATP
MythofFatBurningZone higherintensityworkoutsrequiregreatercontributionfromfat despitetheincreaseinneedoffuelsourcefromcarbs
Biomechanics internalandexternalforcesactingonthehumanbodyandtheeffect produced
Superior-aboveareferencepoint
inferior belowareferencepoint
Proximal-referenceclosesttothecenterofthebodyorreference
Distal refernencefurthestaway
Anterior Referenceinfrontofthebody
Posterior Referenceinthebackofthebody
Medial Refernencetothemidlineofthebody
Lateral Referencetotheoutsideofthebody
Contralateral referstoapositionontheoppositesideofthebody
Ipsilateral positionedonthesamesideofthebody
SagittalPlane movementsofflexionorextension ex:frontlunge,bicepcurls,squat
FrontalPlane movementslateral ex:sidelunge,sidelatraises
TransversePlane-dividesbodyinupperandlowerhalves
Adduction movementTOWARDthemidlineofthebody
Abduction-movementAWAYfromthemidlineofthebody
Isotonic Constantmuscletension
ex:eccentric,concentric
Isometric constantmusclelength
isokinetic-Thespeedofmovementisfixed.UsuallyseeninRehabfacilities
Force characterizedbyhowmuchanddirection,influencedappliedbyoneobjectto another.
Torque aforcethatproducesrotation
TrainingZone1 walkingorjogging;Buildsaerobicbaseandaidsinrecovery
MaximalHRx.65(.75)
TrainingZone2 GroupExerciseclasses,spinning;IncreasesAerobicandAnerobic Endurance
MaximalHRx.76(.85)
TrainingZone3 Sprinting;Buildshighendworkcapacity
MaximalHRx.86(.96)
EstimatedMaximalHeartRate 220 age
BodyMassIndex weightproportionaltoheight
BMI=[weight(lbs)/height(inchxinch)]x703
YMCA3minuteStepTest-96stepsperminutefor3minutes.RecordHRfor60secand locaterecoverypulseonchartanddeterminewhichtrainingzone
RockportWalkTest clientswalksamileontreadmillandHRandtimearerecordedafter. Useformula
PronationDistortionSyndrome(ASHA) Shortmuscles:gastrocnemius,soleus,adductors, hipflexorcomplex,bicepsfemoris
Longmuscles:anteriorandposteriortibilias,vastusmedium,gluteusmedius maximus,hip externalrotators
increasedkneeadduction,kneeinternalrot,footpronation
Injuries:plantarfaciitis,shinsplits,patellartendonitis,lowbackpain
LowerCrossedSyndrome(highbutt) Shortmuscles:gastr,soleus,hipflexor,adductors, lattismusdorsi,erectorspinae
Longmuscles:ant/postibilias,glutesmax/med,tranversusab,internaloblique
anteriorkneepain,lowbackinjuries
UpperCrossedSyndrome(hunchback) shortmuscles:uppertraps,sternocleidomastoid, lattismusdorsi,teresmajor,pecmajor/minor
longmuscles:rhomboids,midtraps,lowertraps,teresminor,
scapularelevationanddecshoulderextensionandrotation
OverheadSquatAssessment sittheheightofachair,armsandelbowsfullyextended abovehead.Thetibiaandtorsoshouldbeinline
Comps:lowbackarch,inwardknees,flatfeet,forwardlean,armsfallforward(5reps)
SingleLegSquatAssessment doeskneeadductandinternallyrotate(5eachleg)
PushingAssessment doeslowbackarch,shoulderselevate,headmoveforward?(20reps)
Pullingassessment sameaspushingassessment(20reps)
PushupTest muscularenduranceoftheupperbody(60sec)
DaviesTest measureupperextremityagilityandstabilization.Alteranatetouchingthe oppositehand(15seconds)
SharkSkillTest measureslowerextremityagilityandcoordination.clientshopsineach boxsinglelegged,andwillhavetimeaddedifhandscomeoffhips,otherlegtouches ground,wrongsquare,doesnotgobacktocenter.
UpperExtremitytest:Bench warmuplight8 10reps addweightperform3-5reps,rest,andincreaseweight
LowerExtremitytest:Squat
Flexibility theabilitytomoveajointthroughitscompleterangeofmotion
Extensibility Softtissuesabilitytobeelongatedorstretched
DynamicROM combinationofflexibilityandthenervoussystem'sabilitytocontrolthe romeffficiently
NeuromuscularEfficiency theabilityofthenervoussystemtorecruitthecorrectmuscles (agonist,antagonist,synergist,andstabilizers)toproduceforce(concentric),reduceforce (eccentric),anddynamicallystabilize(isometric)thebodyinall3planesofmotion.
PosturalDistortionPatterns Predictablepatternsofmuscleimbalances
RelativeFlexibility thebody'stendencytoseekthepathofleastresistance
MuscleImbalance Alterationofmusclelengthsurroundingajoint
Cause:posturalstress,repetitivemovement,lackofcorestrentgh
ReciprocalInhibition simultaneouscontractionofonemuscleandtherelaxationofits ANTAGONIST
EX:Bicepcurls bicepsbrachiicontractwhiletricepsbrachiirelaxes
AlteredReciprocalInhibition atightAGONISTcausesadecreaseinthefunctionofit ANTAGONIST
EX:tighthipflexor(psoas)woulddecreaseneuraldriveofthehipextensor(gluteus maximus)
SynergisticDominance whenthesynergisttakeoverforaweakprimemover.Maycause faultymovementpatterns
EX:tighthipflexor >decreaseglute >increaseforcefromsynergist(hamstringcomplex, adductormagnus).
Arthrokinematics motionofthejoints
ArthrokineticDysfunction biomechanicalandneuromusculardysfuctionleadingto alteredjointmotion
AutogenticInhibition-occurswhentheneuralimpulsessensingtensionaregreaterthan theimpulsescausingmusclecontraction
PatternOverload constantlyrepeatingthesamepatternofmotion,whichcouldplace abnormalstressonthebody
Davis'sLaw statesthatsofttissuemodelsalongthelinesofstress
StaticStretching traditional;theprocessofpassivelytakingamuscletothepointof tensionandholdingthestretchforaminimumof30seconds.
Active IsolatedStretch suggestedforpre activitywarmup;processofusingagonistand synergisttodynamicallymovethejointintorangeofmotion.5 10reps/1 2seconds
DynamicStretching usestheforceproductionandthemomentumofthebodytotakea jointthroughthefullROM ex:prisonersquates,multiplanarlunges
MyofascialRelease(FOAMROLL) byapplyinggentleforcetoaknotthemusclefibersare alteredfromabundledbunchtoastraighterline.
CardiorespiratoryFitness Theabilityoftherespiratorysystemtosupplyoxygen rich bloodtoskeletalmusclesduringphysicalactivity
Integratedcardiorespiratorytraining-plannedtrainingprogramsthatimprove physiological,physical,andperformanceadaptations
Intensity Thelevelofdemandthatagivenactivityplacesonthebody
MaximalOxygenConsumption thehighestrateofoxygentransportandutilization achievedatmaximalphysicalexertion
FITTE Frequency,Intensity,Time,Type,Enjoyment
Overtraining excessivevolumeandalackofproperrestandrecovery
Drawing in maneuver usedtorecruitthelocalcorestabilizersbydrawingthenavelin towardthespine
Bracing whentheabdomin,lowerback,andbuttmusclesareallcontractedatthesame time
LocalStabilizationSystem providessupportfromvertebraetovetebrae
EX:Transversusabdominis,internaloblique,pelvicfloormuscles,diaphragm
GlobalStabilizationSystem-musclesthatattachfromthepelvictothespine,transferloads betweenupperandlowerextremities.
Ex:PsoasMAjor,externaloblique,portionsofinternaloblique,gluteusmedius,adductor complex
Core StabilizingExercises marching,floorbridge,pronecobra, proneisoabs(plank):Regressions pushupposition,pushuppositionw/kneesdown, handsonbenchfeetonground
Core StrengthExercises BallCrunch(progress:raisearmsoverhead),backextensions, reversecrunch,cablerotation
Core-PowerExercises-RotationChestpass,medballpulloverthrow,FrontMBoblique throw,soccerthrow
Rateofforceproduction abilityofmusclestoexertmaximalforceoutputinaminimal amountoftime.
PlyometricTraining quick,powerfulexercises
phases:eccentric(loading),amortization(dynamicstabilization),concentric(unloading)
Speed theabilitytomovethebodyinonedirectionasfastaspossible
StrideRate-numberofstridesinagiventime
StrideLength thedistancecoveredwitheachstride
FrontsideMechanics properalignmentofleadinglegandpelvis,dorsiflexedankle,knee flexion,hipflexion,andneutralpelvis
BacksideMechanics Properalignment,ankleplantarflexion,hipextension,knee extension,neutralpelvis
Agility abilitytoaccelerate,decelerate,stabilize,andchangedirectionquicklywhile maintainingposture
Quickness-theabilitytoreactandchangebodypositionwithmaximalrateofforceinall planesofmotion
GeneralAdaptationSyndrome(GAS) howthebodyrespondsandadaptstostress Stages:AlarmReaction,ResistanceDEvelopment,Exhaustion
Specificadaptationtoimposeddemands(SAID)Principle statesthatthebodywilladapt tothespecificdemandsbeingplacedonit
AcuteVariables-importantcomponentsthatspecifyhoweachexerciseistobeperformed
TrainingVolume AMOUNTofphysicaltrainingperformedinaspecifiedperiod.
TrainingFrequency-numberoftrainingsessionsperformedduringaspecificperiod (usually1week)
TrainingDuration timeframefromthestartoftheworkouttotheendORlengthoftime (weeks)spentinonephaseoftraining
Nutrition processbywhichalivingorganismassimilatesfoodandusesitforgrowthand repairoftissues
Calorie-expressionofenergy,equalto1,000calories
EssentialAminoAcids 1.Isoleucine
Leucine
Lysine
Phenylalanine
2.
3.
4.Methionine 5.
Valine
TypesofCarbohydrates-Monosaccharide:singlesugarunitsconnectedtomakeglucose
Disaccharides2sugarunits(sucrose[sugar],lactose[milk]
Polysaccharides:longschainsofmono.Complexcarbs(starch/fiber)
DailyrecommendationforFiber 38g/day >youngmen,25g/day >youngwomen
FattyAcids Saturated:riskforheartdisease,raisebadcholesterol
Unsaturated:increasegoodcholesterol
Monounsaturated:ONEdoublebond,olive&canolaoil
Polyunsaturated:>Onedoublebond,coldwaterfish
Lipids(Fats) mostconcentratedenergysource. 1g=9calories preservebodyheat,regulatenutrientsincells,protectsorgans,prolongesdigestion
WaterconsumptionRecommendations men=3.0L(13cups)daily women=2.2L(9cups)daily (add8ouncesofwaterforevery25lbsoveridealweight)
AlteringBodyComposition:FATLOSS <10%ofcaloriesfromsatfats,increasephysical activity,decfoodandbevcalories,limitalcohol,4 6mealsaday,avoidprocessedfood
AlteringBodyComposition:LEANMASS-postworkoutwindow-ingestproteinandcarbs within90minutes,spreadproteinthroughouttheday,4 6mealsaday
ErgogenicAids enhancesathleticperformance.Creatine Typicaldosage20gramsperday for5-7daysthen2-5gramsperdayformaintenance.Increasein4-5lbs,maintenancesafe for2 5years
Ex:Creatine,buildsmusclemass,strentgh,andanerobicperformance.Stimulants
Stagesofchange Maintenance,Action,Preparation,Contemplation,Precontemplation
SMARTgoals Specific:detaileddescriptionofgoal
Measurable:quantifiablegoals
Attainable:rightmixthatarechallengingbutinreach
Realistic:theindividualtrulybelievesitcanbedone
Timely:Aspecificdateofcompletion
CognitiveStrategies aimtochangeaclient'sthoughtsandattitudestowardexerciseand physicalactivity
PositiveSelf Talk helpclientscomeupwithapositivelistpertainingtoexercise
6.Threonine 7.Tryptophan 8.
ExerciseImagery theprocesscreatedtoproduceinternalizedexperiencetosupport