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