NASM CPT EXAM CHEAT SHEET + A FEW MORE
Phases that have supersets
Phases 2 (strength endurance) and phase 5 (power)
Which pulse should be used by trainers?
Radial pulse (on the wrist)
acute variables of training
Repetitions sets training intensity repetition tempo training volume rest interval training frequency training duration exercise selection
three phases of plyometric training
eccentric (decelerates force) amortization (transition phase between eccentric and concentric) concentric (loading)
Layers of muscle
epimysium perimysium endomysium (DEEPEST)
exercise tools
free weights machines cable machines elastic bands medicine bands kettlebells body weight TRX bosu ball stability ball
Lower crossed tight muscles (OA)
gastrocnemius soleus hip flexor complex adductors latissimus dorsi erector spinae
OHS low back arches UNDERACTIVE
gluteus maximus hamstring complex intrinsic core stabilizers
OHS knees move in UNDERACTIVE
gluteus medius/maximus vastus medialis oblique
OHS low back arches OVERACTIVE
hip flexor complex arrector spinae latissimus dorsi
Transverse plane
horizontal division of the body into upper and lower portions motion: internal/external rotation, left/right rotation, horizontal abduction/adduction axis: longitudinal
synergistic dominance
inappropriate muscles take over the function of a weak or inhibited prime mover
Altered reciprocal inhibition
inhibition caused by tight agonist that inhibits functional antagonist
OHS arms fall forward OVERACTICE
latissimus dorsi teres major pec major/minor
core musculature
local stabilization system global stabilization system movement system
OHS feet turn out UNDERACTIVE
medial gastrocnemius medial hamstring grasilis, sartorius, popliteus
OHS arms fall forward UNDERACTIVE
mid/lower traps rhomboids rotator cuffs
autogenic inhibition
neural impulse > impulses that cause muscles to contract inhibitory effect on muscle spindles
best core exercise for beginner
prone iso abs
recommended macros
protein: 10% to 35% carbohydrates: 45% to 65% fats: 20% to 35%
macro calories
protein: 4 cal/gram carb: 4 cal/gram fat: 9 cal/gram alcohol: 7 cal/gram
Skeletal system functions
provides support, strength, protection, and mineral/fat storage; blood cells made in bone marrow
PROGRAM DESIGN CONTINUUM: power
reps: 1 to 10 sets: 3 to 6 intensity: 35% to 45% tempo: fast rest: 3 to 5 min
PROGRAM DESIGN CONTINUUM: maximum strength
reps: 1 to 5 sets: 4 to 6 intensity: 85% to 100% tempo: fast rest: 3 to 5 min
PROGRAM DESIGN CONTINUUM: muscle endurance
reps: 12 to 20 sets: 1-3 intensity: 50% to 70% tempo: slow (4/2/1) rest: 0-90 sec
PROGRAM DESIGN CONTINUUM: hypertrophy
reps: 6 to 12 sets: 3 to 5 intensity: 70% to 85% tempo: moderate (2/0/2) rest: 0-60 sec
protein intake
sedentary person - .4 g/lb strength - .5 - .8 g/lb endurance - .5 - .6 g/lb
OHS feet turn out OVERACTIVE
soleus lateral gastrocnemius biceps femoris (short)
OHS LPHC leans forward OVERACTIVE
solues gastrocnemius hip flexor complex abdominal complex
local stabilization system muscles (type 1 slow twitch)
transverse of dominis internal oblique lumbar multi fidus pelvic floor muscles diaphragm
upper crossed tight muscles (OA)
upper trapezius levator scapulae sternocleidomastoid scalene latissimus dorsi teres major subscapularis pec major/minor
common vitamins with adverse effects when consumed in excess
zinc iron vitamin A vitamin D
reciprocal inhibition
contraction of one muscle set accompanied by relaxation of antagonist muscle that allows movement
upper crossed weak muscles (UA)
deep cervical flexors serratus anterior rhomboids mid trapezius lower trapezius teres minor infraspinatus
Sagittal plane
divides body into left and right motion: flexion and extension axis: coronal
Integrated flexibility continuum
Corrective flexibility (self myofascial release and static stretching) active flexibility (SMR and active isolated stretching) functional flexibility (SMR and dynamic stretching)
Calculating maximal heart rate
- Straight percentage method: HRmax = 220-age (easiest, less accurate) - Regression formula: HRmax = 208 - (0.7 x age) (more accurate)
cumulative injury cycle
1- Tissue Trauma 2- Inflammation 3- Muscle Spasm 4- Adhesions 5- Altered Neuromuscular Control 6- Muscle Imbalance
HR training zones
1. 65% to 75% 2. 76% to 85% 3. 86% to 95%
5 stages of change
1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance
Three joint motions
1. Roll 2. Slide 3. Spin
Three stages of the OPT model
1. Stabilization 2. Strength 3. Power
OPT Training Phases
1. Stabilization endurance 2. Strength endurance 3. Hypertrophy 4. Maximum Strength 5. Power
Oxidative System
1. The oxidative system uses oxygen to generate energy from metabolic fuels (aerobic) 2.Oxidative production of ATP occurs in the mitochondria 3. Can yield much more energy (ATP) than anaerobic systems. 4. The oxidative system is slow to turn on. 5. Primary method of energy production during endurance events.
3 oxidative systems
1. aerobic glycolysis 2. krebs cycle 3. electron chain transport (ETC)
Blood vessels
1. arteries - carry blood AWAY from heart 2. arterioles - end in capillaries 3. capillaries - site of gas, chemical, and water exchange 4. venues - connect capillaries to larger veins 5. veins - transport blood TO the heart
Three parts of a neuron
1. cell body 2. dendrites 3. axon
proprioceptively challenging equipment
1. floor (least) 2. balance beam 3. half foam roll 4. foam pad 5. balance disk 6. wobble board 7. bosu ball (most)
Slow twitch (type 1) muscle fibers
1. increased oxygen 2. smaller 3. less force 4. slow fatigue
stabilization exercises
1. involve no lower joint movement 2. balance power include a hop 3. balance strength involve bending at hip or knee
Fast twitch (type 2) muscle fibers
1. less oxygen 2. larger 3. more force 4. fast fatigue
Golgi tendon organs
1. most sensitive to change in MUSCULAR TENSION 2. attach to tendons 3. cause relaxation
Muscle spindle
1. most sensitive to changes in MUSCLE LENGTH 2. stretch reflex 3. cause contraction
Blood flow in the heart
1. right atrium (gathers deoxygenated blood returning to heart) 2. right ventricle (pumps deoxygenated blood to lungs) 3. left atrium (collects oxygenated blood) 4. left ventricle (pumps oxygenated blood) REMEMBER THE RIGHT ALWAYS HAS NO OXYGEN AND THE LEFT ALWAYS DOES VENTRICLES PUMP, ATRIUM COLLECTS
5 resistance training adaptations
1. stabilization 2. muscular endurance 3. muscular hypertrophy 4. strength 5. power
Blood function
1. transport oxygen 2. transport waste 3. transport hormones 4. carries heat 5. regulates temp 6. clotting protects leaving 7. fights disease in sickness
recommended exercise for adults
150 minutes of MODERATE exercise 75 minutes of VIGOROUS AEROBIC exercise
amino acids
20 total 8 essential (cannot be manufactured by body; must be obtained by food)
ATP recovery
20-30 sec = 50% 40 sec = 75% 60 sec = 85% 3 min = 100%
BMI for overweight
25-29.99
BMI for obese
30-34.99
Glycolysis
30-50 seconds, use carbs, medium duration
Fluid recommendations
6-12 oz every 15-20 mins of exercise 16-24 oz/lb lost during exercise
cardiovascular training for general health
60% of maximum oxygen consumption
OHS what to view
ANTERIORLY: -feet, ankles, knees POSTERIORLY: -LPHC, shoulder and cervical complex
Respiratory quotient
CO2 produced/ O2 consumed; fats = 0.7, carbs =1
Frontal plane
Divides the body into front and back portions motion: abduction/adduction, lateral flexion, eversion/inversion axis: anterior/posterior
FITTE principle
F - Frequency I - Intensity T - Time T - Type E - Enjoyment
Pronation distortion tight muscles (overative)
Gastrocnemius Soleus Peroneals Adductors Illiotibial band Hip flexor complex bicep femoris (short)
resistance training systems
SINGLE SET - one set of each exercise MULTIPLE SET - multiple sets PYRAMID - increasing/decreasing weight with each set SUPERSET - 2 exercises in rapid succession DROP SETS - perform set to failure, remove % of load, then continue CIRCUIT TRAINING - series of exercises with minimal rest PERIPHERAL HEART ACTION - alternating upper and lower body exercises SPLIT-ROUTINE - breaking body up into separate parts in separate days VERTICAL LOADING - exercises in a vertical manner down the body HORIZONTAL LOADING - all sets of a body part completed before moving on
SMART goals
Specific (clearly defined) Measurable (quantifiable) Attainable (challenging but not extreme) Realistic (client = willing and able) Timely (specific date)
OHS knees move in OVERACTIVE
adductor complex bicep femoris (short) tensor fascia latae vastus lateralis
three phases of general adaptation syndrome
alarm reaction (soreness) resistance development (muscle growth) exhaustion (injury)
ATP-PC
anaerobic (no oxygen), high intensity, lasts 10-15 seconds
OHS LPHC leans forward UNDERACTIVE
anterior tibialis gluteus maximus erector spinae
Pronation distortion weak muscles (underactive)
anterior tibialis posterior tibialis vastus medialis gluteus medius/maximus hip external rotators
Lower crossed weak muscles (UA)
anterior tibialis posterior tibialis gluteus maximus Lucius medius transverse abdominis internal oblique