NASM CPT 7 C14

What are the recommended training variables for active stretching?

1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions The recommended training variables for active stretching are 1 to 3 sets, and to hold each stretch for 1 to 2 seconds and repeat for 5 to 10 repetitions.

What are the recommended training variables for static stretching?

1 to 3 sets, hold each stretch for 30 seconds The recommended training variables for static stretching are 1 to 3 sets, holding each stretch for 30 seconds.

Which answer best represents the timeframe when delayed-onset muscle soreness (DOMS) occurs after strenuous exercise?

24 to 72 hours after strenuous exercise This is the timeframe in which DOMS occurs after strenuous exercise.

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?

Active stretching should be used after muscle imbalances are improved. In Phase 1 of the OPT model, SMR/static stretching would be recommended.

What are the recommended training variables for dynamic stretching?

1 set, 10 to 15 repetitions, 3 to 10 exercises The recommended training variables for dynamic stretching include performing 1 set, 10 to 15 repetitions, and 3 to 10 exercises.

What are two signs of a muscle being overstretched?

Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle

What are two contraindications for self-myofascial techniques?

Cancer and bleeding disorders These are just two examples of contraindications for self-myofascial techniques.

What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?

Contraindication A contraindication is any medical condition that would make exercise or flexibility exercise unsafe.

Which principle states that soft tissue will model along the lines of stress?

Davis's law Davis's law states that soft tissue models along the line of stress.

The lengthening reaction is often seen with what type of flexibility technique?

Static stretching The lengthening reaction is often seen with static stretching because static stretches are typically held long enough to provide the GTO time to override the muscle spindle.

If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called?

Stretch reflex-During the stretch reflex, a neurological signal from the muscle spindle occurs that causes a muscle to contract to prevent excessive lengthening.

The hamstring complex compensating for weakened hip extensors, which cannot produce force effectively, is an example of what key term?

Synergistic dominance Synergistic dominance is a neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover.

What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a weak or inhibited muscle?

Synergistic dominance - The described phenomenon is called synergistic dominance.

Which muscle would you be targeting for SMR if you placed the roller along the front and slightly lateral (outside) part of the upper thigh (just below the pelvis)?

Tensor fascia latae The tensor fascia latae (TFL) is a small muscle on the lateral portion of the upper thigh just below the pelvis. This technique would be correct to SMR this muscle.

Why is the hurdler's stretch considered to be a controversial lower-body stretch?

The stretch provides excessive stress to the inside of the knee. This stretch is thought to place high stress on the inside of the knee (medial collateral ligament) and may cause pain and stress on the patella (kneecap).

Neurotransmitter

This is a chemical messenger that assists with nerve transmission.

Action potential

This is a nerve impulse that is relayed from the central nervous system into the neuromuscular junction.

Why is the shoulder stand yoga pose considered to be a controversial upper-body stretch?

This stretch provides excessive stress to the neck, shoulders, and spine. The shoulder stand yoga pose places high stress on the neck, shoulders, and spine. It should be avoided in individuals with hypertension or a history of neck or spine injury.

What are the steps in the cumulative injury cycle?

Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance The cumulative injury cycle starts with tissue trauma that leads to inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalance.

Mechanoreceptors

respond to mechanical forces such as touch and pressure.

Wolff's law

the scientific explanation of how new bone growth occurs along the lines of stress placed on the bone.

Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise?

Delayed-onset muscle soreness Myofascial rolling may provide a pain-blocking effect by stimulating other sensory receptors, which can create a decreased sensation of DOMS by overriding the pain signal in the sore muscle.

What should be the first step in a client's program after the assessment?

Designing the flexibility portion of the program should be the first step after the assessment.

Mobility is a combination of which two musculoskeletal components?

Flexibility and joint ROM

What type of exercise would be suggested to address overactive, shortened hamstrings?

Flexibility exercises The focus of flexibility training is to enhance tissue extensibility and joint ROM in those tissues found to be overactive during the assessment process.

Flexibility is defined as the following:

Flexibility is defined as the normal extensibility of all soft tissues (e.g., contractile and noncontractile) that allow the complete range of motion of a joint.

What are common tools used for self-myofascial techniques?

Foam rollers, handheld rollers, and massage balls These are just a few examples of devices that are used for self-myofascial techniques.

What is a safe flexibility modification that you can recommend to a client who has varicose veins?

Gentle static stretching Gentle static stretching is a safe modification for the client.

Which lower-body stretch is considered controversial and may be a risk for injury?

Inverted hurdler's stretch for hamstrings Standing hamstring stretch

What are two medical precautions for self-myofascial techniques?

Joint hypermobility and scoliosis These are just two examples of medical precautions for self-myofascial techniques

Which term best describes observable movement of the limbs?

Osteokinematics - Osteokinematics describes observable movement of the limbs.

What concern should you have when prescribing flexibility exercises to a client with osteoporosis?

Osteoporosis is considered a contraindication to myofascial rolling. Osteoporosis is considered only a precaution for myofascial rolling.

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction?

Pattern overload Pattern overload is consistently repeating the same pattern of motion over long periods of time, which can lead to dysfunction or injury.

Which upper-body yoga stretch is considered controversial and may be a risk for injury?

Plow pose This stretch is considered controversial and a risk factor for injury.

What is an example of a mechanism that can lead to muscle imbalance?

Postural distortions - Postural distortions, emotional duress, and poor training technique are all mechanisms that can lead to muscle imbalances.

Davis's law describes what type of changes within the cumulative injury cycle?

Adhesions may begin to form structural changes in the soft tissue. tissue models along the line of stress.

What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?

Altered reciprocal inhibition Altered reciprocal inhibition occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.

Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called?

Altered reciprocal inhibition The described phenomenon is called altered reciprocal inhibition. This occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.

What is pertinent information for the fitness professional to consider before prescribing flexibility exercises?

Any medical precautions or contraindications This information must be considered before prescribing flexibility exercises.

Which term best describes motion at the joint surface?

Arthrokinematics

What is considered to be the mechanism of action with self-myofascial rolling?

Autogenic inhibition Autogenic inhibition occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction, and it occurs with self-myofascial rolling.

When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in the muscle relaxing. What is this action called?

Autogenic inhibition - Autogenic inhibition is a neuromuscular reaction that occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction. The GTO prevents the muscle from being placed under excessive stress, which could result in injury.

What are the two physiological responses that can occur from myofascial rolling?

Mechanical and neurophysiological response Myofascial rolling produces a mechanical and neurophysiological response.

Flexibility training can reduce the risk of what three conditions?

Muscle imbalances, joint dysfunctions, and overuse injuries Flexibility training can reduce the risk of getting these three conditions.

What principle describes the nervous system's ability to recruit the correct muscles to perform movement?

Neuromuscular efficiency

Which type of nerve receptor senses pain?

Nociceptor A nociceptor is a pain receptor located in the skin and fascial connective tissues.

Active and dynamic stretching utilize which physiological action?

Reciprocal inhibition Reciprocal inhibition is the physiological action used during active and dynamic stretching.

When performing a dumbbell biceps curl, the biceps brachii is considered the agonist (prime mover), and the triceps become the inhibited antagonist. What is this phenomenon called?

Reciprocal inhibition Reciprocal inhibition occurs when an agonist receives a signal to contract, and its functional antagonist also receives an inhibitory signal, allowing it to lengthen.

Which statement best defines the concept of relative flexibility?

Relative flexibility is the process in which the body seeks the path of least resistance during functional movements (altered movement patterns).

Susan's quadriceps have been identified as overactive. What type of flexibility training should be used first to help improve this muscle imbalance?

SMR and static stretching of the quadriceps SMR and static stretching would be recommended first when clients have muscle imbalances.

What are the two primary actions of the Golgi tendon organ?

Sense change in muscle-tendon tension and speed of tension change- The Golgi tendon organ (GTO) is sensitive to changes in muscular tension and rate of tension change.

What are the two primary actions of the muscle spindle?

Sense the change in muscle length and the speed of length change- When a muscle is stretched, the muscle spindle records the change in muscle length and speed (rate) of length change and sends this information to the central nervous system (CNS).

Which statement best describes the neurophysiological effect that occurs from myofascial rolling?

The direct roller compression may create tissue relaxation and pain reduction in tissues by stimulating nerve receptors. Compression may influence tissue relaxation and pain in the local and surrounding tissues by stimulating local mechanoreceptors and pain receptors.

Which physiological systems comprise the human movement system (HMS)?

The muscular, skeletal, and nervous systems - The three systems that comprise the human movement system are the muscular, skeletal, and nervous systems.

Why is the arching quadriceps stretch considered a controversial lower-body stretch?

The stretch provides excessive stress on the kneecap and other tissues in the front knee. This position places very high stress on the kneecap and the other tissues on the front of the knee joint.