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NASM CPT > 7th edition > Flashcards

7th edition Flashcards

1
Q

Acute Disease

A

Suddenly occurring medical condition that can be treated and healed in a short period of time.

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2
Q

Chronic disease

A

A medical condition that persists without quickly going away, or being cured all together.

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3
Q

Being overweight or obese, greatly increases the chances of?

A

Developing a chronic disease.

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4
Q

Cardiovascular disease

A

Is a broad term, describing numerous problems of the heart and blood vessels, including stroke, heart attacks, heart, failure, heart valve, problems, and arrhythmias

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5
Q

One of the primary risk factors for heart, disease, and stroke, which are the global leading causes of death.

A

Hypertension

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6
Q

Define Cholesterol

A

A waxy substance found in the blood that is made up of a combination of protein and fatty acids.

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7
Q

Diabetes

A

Is the disease in which blood glucose levels are too high. Glucose comes from the food we eat.

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8
Q

Define Insulin

A

A hormone produced by the pancreas that helps glucose get into cells to provide energy for work.

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9
Q

Define Cancer

A

Abnormal growth of cells that can result from a wide range of genetic and environmental factors.

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10
Q

Define COPD

A

Chronic obstructive pulmonary disease is an umbrella term for lung disease, is characterized by increased breathlessness, airflow, limitation, and accelerated decline of lung function.

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11
Q

What are two of the most common issues at the foot and ankle?

A

Sprains and plantar fasciitis. And ankle sprain occurs when a person, rolls, twist or turns and ankle with stretches or tears, ligaments, whereas plantar fasciitis causes pain in the planter, fascia tissue located on the underside of the foot.

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12
Q

Define LPHC

A

Lumbopelvic hip complex is made up of the lumbar spine, pelvis, abdomen, and hip Musko, skeletal structures. It is more commonly referred to as the core. The LPHC is an important anatomical structure because it connects the upper and lower halves of a persons body.

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13
Q

Regular exercise and increase physical activity improve what?

A

Numerous types of Musko, skeletal dysfunction and chronic disease.

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14
Q

Forecasting is?

A

Predicting how many clients will need to be serviced to support a desired annual financial goal.

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15
Q

Define marketing

A

Process of communicating how a specific product or service will meet the wants and needs of a potential client.

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16
Q

Four P’s of marketing

A

Product, price, promotion, and place.

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17
Q

Define intrinsic motivation

A

The motivation to do some thing that comes from within an individual. It is strongly related to long-term adherence.

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18
Q

Define extrinsic motivation

A

When someone does something for rewards or recognition.

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19
Q

Common barriers to exercise include

A

Lack of time, unrealistic, goals, lack of social support, social, physique, anxiety, lack of convenience, and ambivalence, but all barriers can be either eliminated or minimized with some basic strategies that provide realistic solutions or alternatives

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20
Q

Ambivalence to exercise occurs when

A

Someone has mixed feelings about exercise and likely see is pros and cons to participation.

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21
Q

Instrumental support includes

A

The tangible things that assist people with the ability to exercise, such as providing transportation to a fitness facility, assisting with childcare, or packing someone’s gym bag.

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22
Q

Emotional support comes from

A

Being caring, empathetic, and concerned about someone’s experience with exercise.

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23
Q

Define empathy

A

The ability to relate to the way another person feels or views a situation.

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24
Q

Informational support includes

A

Providing accurate and current information about fitness and exercise. It is one of the main reasons why someone will seek out a fitness professional.

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25
Q

Companionship support is when

A

Someone exercises with another person.

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26
Q

The stages of change include

A

Precontemplation, contemplation, preparation, action, and maintenance.

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27
Q

S.M.A.R.T

A

Specific, measurable, attainable, realistic, and timely.

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28
Q

The human movement system includes

A

Integration of the nervous, skeletal, and muscular systems.

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29
Q

The nervous system provides

A

Provides sensory (afferent) and motor (efferent) information.

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30
Q

The PNS, peripheral nervous system contains

A

Contains different types of sensory receptors, such as mechanoreceptors, nociceptors, chemoreceptors, and photoreceptors.

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31
Q

The nervous system includes

A

The CNS (brain and spinal cord) and PNS (somatic and autonomic nervous system).

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32
Q

What is the functional unit of the nervous system?

A

Neuron

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33
Q

What are two important sensory receptors

A

The muscle spindle and Golgi tendon organ

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34
Q

The nervous system requires different electrolytes for proper function, which include

A

Sodium, potassium, magnesium, and water.

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35
Q

What are the three stages of motor skill development?

A

Cognitive, associative, and autonomous

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36
Q

The skeletal system provides

A

Support for the body and protects the internal organs.

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37
Q

What are the two divisions of the skeletal system?

A

Axial and appendicular

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38
Q

What are the five categories of bones

A

Long, short, flat, irregular, and sesamoid.

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39
Q

Bone growth occurs throughout life in remodels itself with specialized cells called

A

Osteoblast and osteoclasts

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40
Q

Name the five distinct regions of the vertebral column

A

Cervical, thoracic, lumbar, sacrum, and coccyx

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41
Q

What does Osteo kinematic describe?

A

Bone movement

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42
Q

What does arthrokinematic describe?

A

Movement at the joint surface

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43
Q

Name the six classifications of synovial joints

A

Gliding (plane), condyloid, hinge, saddle, pivot, and ball-and-socket joints

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44
Q

Barriers to exercise

A

Not enough time
unrealistic goals
Lack of support
Social physique
Convenience

45
Q

Five stages of change

A

Precontemplation, contemplation, preparation, action, maintenance

46
Q

Common vitamins, with adverse effects, when consumed in excess

A

Zinc, iron, vitamin D, vitamin a

47
Q

Fluid recommendations

A

6 to 12 ounces every 15 to 20 minutes of exercise

16 to 24 ounces per pound lost during exercise

48
Q

Macro calories

A

Protein 4 cal/gram
Carb 4 cal/gram
Fat 9 cal/gram
Alcohol 7 cal/gram

49
Q

Recommended macros

A

Protein 10%-35%
Carb 45-65%
Fat 20-35%

50
Q

Amino acids

A

20 total, 8 essential

51
Q

Protein intake

A

Sedentary = .4g/lb
Strength = .5-.8g/lb
Endurance = .5-.6g/lb

52
Q

Exercise tools

A

Free weights, machines, cable, machines, elastic bands, medicine, balls, kettle, bells, body weight, TRX, Bosu, ball, stability ball

53
Q

Program design continuum:
Muscle Endurance/stabilization

A

Reps: 12 to 20
Sets: 1-3
Intensity: 50%-70%
Tempo: slow (4/2/1)
Rest: 0-90 seconds

54
Q

Program design continuum
Muscular Development/Hypertrophy

A

Reps: 6 to 12
Set: 3 to 5
Intensity: 70% - 85%
Tempo: Moderate (2/0/2)
Rest: 0-60 seconds

55
Q

Program design continuum
Max Strength

A

Reps: 1 to 5
Sets: 4-6
Intensity: 85% - 100%
Tempo: fast
Rest: 3 to 5 minutes

56
Q

Program design continuum
Power

A

Reps: 1 to 10
Sets: 3-6
Intensity: 35% to 45%
Tempo: fast
Rest: 3-5minutes

57
Q

ATP Recovery

A

20-30 seconds = 50%
40 sec = 75%
60 sec = 85%
3 min = 100%

58
Q

Acute variables of training

A

Repetition
Set
Training intensity
Rep tempo
Rest interval
Training volume
Training frequency
Training duration
Exercise selection

59
Q

What does diastolic pressure measure?

A

The pressure in your arteries when your heart rests between beats

60
Q

What does systolic pressure measure?

A

The pressure in your arteries when your heat beats

61
Q

Main purpose of circuit training?

A

Full body workouts that waste little time

62
Q

What is the main purpose of aerobic training or cardio?

A

Build endurance, burns, calories, and suits athlete training

63
Q

What is the main purpose of interval training

A

High intensity training them to find muscles and increases metabolism

64
Q

What is the main purpose of flexibility training?

A

Increases mobility and the range of motion, as well as improve posture and balance

65
Q

Define homeostasis

A

Homeostasis is the state of study, internal, physical, and chemical conditions maintained by the body

66
Q

Name the 3 levels with phases included in OPT model

A

Level 1: Stabilization
Phase 1: Stabilization Endurance

Level 2: Strength
Phase 2: Strength Endurance
Phase 3: Muscular Development
Phase 4: Maximal Strength

Level 3: Power
Phase 5: Power

67
Q

What is the sympathetic nervous system responsible for?

A

The Bodys automatic reaction to high stress and emergency situation is also known as fight or flight

68
Q

What does the parasympathetic nervous system control?

A

Control the Every day, normal functioning within the body during a relaxed state

69
Q

What is the name of the energy source within muscle cells that make muscle contraction possible?

A

Adenosine tri phosphate, also known as ATP is the chemical energy substance created by the body from nutrients that fuels muscle contraction from within the muscle cells

70
Q

What are the names of the message carriers that signal both stretch reflex in autogenic inhibition during static stretching

A

The sensory neurons and inhibitory neurons

71
Q

Which phases of resistance training utilize 2/0/2 tempo in repetitions?

A

Phases two, three, and four (strength)

72
Q

Define arteriosclerosis

A

A cardiovascular disorder that results from hardening and narrowing of the arteries, specifically due to the buildup of excess plaque

73
Q

Which of the bodies six major systems is living tissue responsible for the essential function of hemopoiesis

A

The skeletal system has many important functions, including the formation of blood cells (hemopoiesis), movement, support, and protection and storage of blood cells

74
Q

What is the regression formula for maximal heart rate calculation?

A

208-(0.7 x age)

75
Q

When does triple flexion/extension occur?

A

When the hip, ankle, and knee joints are all flex or extended at the same time; this occurs during gait mechanics as well as cable rotation exercises

76
Q

How many vertebrae in the vertebral column

A

33

77
Q

What is the average resting heart rate for females and males?

A

The average resting heart rate is approximately 75 for females and 70 for males

78
Q

Optimal, tissue, recovery, normal joint, arthrokinematic’s, and neuromuscular efficiency are all reasons and benefits of which type of training

A

Core training, promotes, neuromuscular, control, tissue, recovery, force, couple, relationships, joint, arthrokinematic’s, and neuromuscular efficiency

79
Q

Type one muscle fibers

A

Slow twitch, or smaller in size, produce less force, and are fatigue resistant

80
Q

Type II muscle fibers

A

Fast twitch, or larger in size, produce more force, and fatigue quickly

81
Q

The cardio respiratory system is comprised of?

A

The heart, blood, blood vessels, and lungs

82
Q

The respiratory system is comprised of?

A

Respiratory airways, lungs and respiratory muscles

83
Q

Named the area where the heart is contained

A

Mediastinum

84
Q

Normal heart range

A

60 to 100 bpm

85
Q

Each side of the heart has two chambers

A

An atrium and ventricle

86
Q

The right atrium

A

Gathers deoxygenated blood returning to the heart from the body, and then sent it to the right ventricle, and to the lungs for oxygenation

87
Q

The left atrium

A

Receives oxygenated blood from the lungs and sent it to the left ventricle to be pumped out into the body

88
Q

The pulmonary artery

A

Transports deoxygenated blood from the right ventricle to the lungs

89
Q

The pulmonary vein

A

Transports oxygenated blood from the lungs to the left atrium

90
Q

Define stroke volume

A

The amount of blood pumped out of the heart with each contraction

Ultimately a product of end systolic volume minus end diastolic volume

91
Q

End diastolic volume

A

The volume of blood in the ventricle prior to contraction

92
Q

End systolic volume

A

The amount of blood present in the ventricle after contraction

93
Q

Normal blood pressure

A

Is a systolic less than 120 MM Hg, with a diastolic of less than 80 MM Hg

94
Q

Arteries transport ?

A

Blood away from the heart to the body

95
Q

Veins transport?

A

Blood back to the heart

96
Q

Capillaries function?

A

As an exchange channel between the vessels and bodily tissues

97
Q

Normal respiratory rate

A

12 to 16 breaths per minute and relies on the primary respiratory muscles, the diaphragm and intercostals

98
Q

Define diffusion

A

The process of getting oxygen from the environment to the bodies tissues

99
Q

Bradypnea? Tachypnea?

A

Bradypnea a respiratory rate of less than eight breaths per minute considered too slow and tachypnea a rate of greater than 24 breaths per minute, considered too high

100
Q

What controls the majority of functions for the endocrine system?

A

Hypothalamus and pituitary gland

101
Q

The endocrine system is comprised of

A

Glands that secrete hormones

102
Q

When hormones are released into the bloodstream, what happens?

A

They are protected by transporters, which carry them to the intended organ or structure, where they bind with the receptor to stimulate a particular function

103
Q

Cortisol

A

Considered a catabolic hormone, is produced by the adrenal cortex, and is sensitive to blood sugar and sleep. May be used to aid in recovery from exercise, and as a marker of overtraining.

104
Q

Thyroid hormones functions in the body

A

Metabolism and increasing bone mineral density through the secretion of calcitonin

105
Q

The digestive system consists of

A

The oral cavity (head and mouth), the upper G.I. system (stomach, small intestine [duodenum,jejunum,and ileum], and the lower, G.I. tract (large intestine, rectum and anus) as well as liver, gallbladder, and pancreas

106
Q

Describe cardiac output

A

Beats per minute multiplied by the amount of blood pumped per beat

107
Q

The blood vessels that collect blood from capillaries to merge with beans, and begin the transport of blood back to the heart are known as

A

Venules

108
Q

At what measurement is a cholesterol reading considered high?

A

Greater than 200 mg/DL

109
Q

Vessels that moves blood away from the heart to the rest of the body are known as

A

Arteries

NASM CPT (1 decks)

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