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NASM CPT EXAM STUDY GUIDE > APPENDIX E: EXAM PREP MATERIAL > Flashcards

APPENDIX E: EXAM PREP MATERIAL Flashcards

1
Q

HRMAX FORMULA

A

208 - (0.7 X AGE)

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2
Q

IMPLEMENTED AS A GENERAL STARTING POINT FOR MEASURING CARDIO TRAINING INTENSITY

A

HRMAX

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3
Q

ROCKPORT WALK TEST IS THE PREFERRED CARDIO ASSESSMENT FOR WHAT POPULATION ?

A

OBESE POPULATION

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4
Q

FOR CLIENTS W/ LBP, WATCH FOR ANTERIOR OR POSTERIOR ROTATION OF PELVIS DURING OH SQUAT, PUSHING OR PULLING ASSESSMENTS AS THIS MAY INDICATE WHAT ?

A

CORE WEAKNESS

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5
Q

WHEN PERFORMING AN ASSESSMENT FOR A CLIENT WITH HISTORY OF SHOULDER INJURIES WHAT SHOULD YOU WATCH FOR WHEN PERFORMING OH SQUAT, PUSHING OR PULLING?

A

OH SQUAT: ARMS FALLING FORWARD AND/OR SHOULDERS ELEVATING AND HEAD MIGRATING FORWARD DURING PUSHING OR PULLING

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6
Q

FORCE OF GRAVITY CAN BE MANIPULATED TO LESSEN DEMANDS ON CORE BY DECREASING WHAT ?

A

BODY’S LEVER LENGTH IN RELATION TO GRAVITY (PUT AN INDIVIDUAL ON MORE INCLINE POSITION OR BRING PIVOT POINT CLOSER TO CENTER OF GRAVITY)

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7
Q

IN VERTICAL JUMP TEST HOW DO YOU GET THE SCORE ?

A

DIFFERENCE IN DISTANCE B/W STANDING REACH HEIGHT AND JUMP HEIGHT

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8
Q

PURPOSE OF 40 YARD DASH ?

A

ASSESS ACCELERATION AND SPEED

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9
Q

PURPOSE OF PRO SHUTTLE TEST

A

ASSESS SPEED, EXPLOSION, BODY CONTROL AND ABILITY TO CHANGE DIRECTION (AGILITY)

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10
Q

PURPOSE OF LEFT TEST

A

ASSESS AGILITY, ACCELERATION, DECELERATION AND NEUROMUSCULAR CONTROL

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11
Q

ASSESSMENT OF DYNAMIC POSTURE DURING AMBULATION

A

GAIT ASSESSMENT

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12
Q

ANTERIOR VIEW OF GAIT ASSESSMENT

A

FEET STRAIGHT

KNEES IN LINE W/ TOES

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13
Q

LATERAL VIEW OF GAIT ASSESSMENT

A

LOW BACK MAINTAIN NEUTRAL LORDOTIC CURVE

SHOULDERS AND HEAD IN NEUTRAL ALIGNMENT

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14
Q

POSTERIOR VIEW OF GAIT ASSESSMENT

A

FEET STRAIGHT

LPHC SHOULD REMAIN LEVEL

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15
Q

GAIT ASSESSMENT
FEET
COMPENSATION: FLATTEN
PROBABLE OVERACTIVE MUSCLES

A

PERONEAL COMPLEX
LAT. GOSTROCNEMIUS
BICEPS FEMORIS (SHORT HEAD)
TFL

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16
Q

GAIT ASSESSMENT
FEET
COMPENSATION: FLATTEN
PROBABLE UNDERACTIVE MUSCLES

A

ANTERIOR TIBIALIS
POSTERIOR TIBIALIS
MED. GASTROCNEMIUS
GLUTEUS MEDIUS

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17
Q

GAIT ASSESSMENT
FEET
COMPENSATION: TURN OUT
PROBABLE OVERACTIVE MUSCLES

A

SOLEUS
LAT. GASTROCNEMIUS
BICEPS FEMORIS (SHORT HEAD)
TENSOR FASCIA LATA (TFL)

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18
Q

GAIT ASSESSMENT
FEET
COMPENSATION: TURN OUT
PROBABLE UNDERACTIVE MUSCLES

A 
MED. GASTROCNEMIUS 
MED. HAMSTRING 
GLUTEUS MEDIUS/ MAXIMUS 
GRACILIS 
SARTORIUS 
POPLITEUS
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19
Q

GIAT ASSESSMENT
KNEES
COMPENSATION: MOVE INWARD (VALGUS)
PROBABLE OVERACTIVE MUSCLES

A 
ADDUCTOR COMPLEX 
BICEPS FEMORIS (SHORT HEAD) 
TFL 
LAT. GASTROCNEMIUS 
BASTUS LATERALIS
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20
Q

GIAT ASSESSMENT
KNEES
COMPENSATION: MOVE INWARD (VALGUS)
PROBABLE UNDERACTIVE MUSCLES

A 
MED. HAMSTRING 
MED.  GASTROCNEMIUS 
GLUTEUS MEDIUS/ MAXIMUS 
VASTUS MEDIALIS OBLIQUE 
ANTERIOR TIBIALIS 
POSTERIOR TIBIALIS
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21
Q

GAIT ASSESSMENT
LPHC
COMPENSATION: LOW BACH ARCH
PROBABLE OVERACTIVE MUSCLES

A

HIP FLEXOR COMPLEX
ERECTOR SPINAE
LATISSIMUS DORSI

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22
Q

GAIT ASSESSMENT
LPHC
COMPENSATION: LOW BACH ARCH
PROBABLE UNDERACTIVE MUSCLES

A

GLUTEUS MAXIMUS
INTRINSIC CORE STABILIZERS
HAMSTRINGS

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23
Q

GAIT ASSESSMENT
LPHC
COMPENSATION: EXCESSIVE ROTATION
PROBABLE OVERACTIVE MUSCLES

A

EXTERNAL OBLIQUES
ADDUCTOR COMPLEX
HAMSTRINGS

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24
Q

GAIT ASSESSMENT
LPHC
COMPENSATION: EXCESSIVE ROTATION
PROBABLE UNDERACTIVE MUSCLES

A

GLUTEUS MEDIUS/ MAXIMUS

INTRINSIC CORE STABILIZERS

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25
Q

GAIT ASSESSMENT
LPHC
COMPENSATION: HIP HIKE
PROBABLE OVERACTIVE MUSCLES

A 
QUADRATUS LUMBORUM (OPPOSITE SIDE) 
TFL/ GLUTEUS MINIMUS (SAME SIDE)
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26
Q

GAIT ASSESSMENT
LPHC
COMPENSATION: HIP HIKE
PROBABLE UNDERACTIVE MUSCLES

A 
ADDUCTOR COMPLEX (SAME SIDE) 
GLUTEUS MEDIUS (SAME SIDE)
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27
Q

GAIT ASSESSMENT
SHOULDERS
COMPENSATION: ROUNDED
PROBABLE OVERACTIVE MUSCLES

A

PECTORALS

LATISSIMUS DORSI

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28
Q

GAIT ASSESSMENT
SHOULDERS
COMPENSATION: ROUNDED
PROBABLE UNDERACTIVE MUSCLES

A

MIDDLE AND LOWER TRAPEZIUS

ROTATOR CUT

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29
Q

GAIT ASSESSMENT
HEAD
COMPENSATION: FORWARD
PROBABLE OVERACTIVE MUSCLES

A

UPPER TRAPEZIUS
LEVATOR SCAPULAE
STERNOCLIEDOMASTOID

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30
Q

GAIT ASSESSMENT
HEAD
COMPENSATION: FORWARD
PROBABLE UNDERACTIVE MUSCLES

A

DEEP CERVICAL FLEXORS

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31
Q

CARDIO CONSIDERATIONS FOR CLIENTS WHO FEET TURN OUT COMPENSATION

A

TREADMILL AFTER FLEXIBILITY

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32
Q

CARDIO CONSIDERATIONS FOR CLIENTS WITH ARMS FALLING FORWARD OR ROUNDED POSTURE

A

STATIONARY BIKE/ CYCLING: UPRIGHT POSTURE IS BETTER
STAIR CLIMBER: UPRIGHT UPPER BODY PUTS WT ON LEGS
TREADMILL: AVOID HOLDING RAILS
ANYTHING WITH TV: EXCESSIVE EXTENSION LEADING TO FORWARD HEAD

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33
Q

CORE CONSIDERATION WHEN PERFORMING FLOOR BRIDGE IS THAT TO ACTIVATE CORRECT MUSCLES CLIENT SHOULD MOVE FEET TO WHAT ?

A

HIP WIDTH AND KEEP THEM STRAIGHT TO AVOID ACTIVATING ADDUCTORS

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34
Q

CORE CONSIDERATION WHEN PERFORMING PRONE ISO AB IS THAT ARMS SHOULD BE WHAT TO EACH OTHER ?

A

RUN PARALLEL TO EACH OTHER

35
Q

BALANCE CONSIDERATION WITH REGARD TO SINGLE LEG BALANCE, YOU SHOULD MONITOR FEET TURN OUT WHY ?

A

ATTEMPTING TO INCREASE BASE OF SUPPORT

36
Q

BALANCE CONSIDERATION, WITH REGARD TO SINGLE LEG BALANCE, MONITOR ANTERIOR PELVIC TILT FOR WHAT ?

A

COMPENSATION AROUND HIPS; GLUTEAL MUSCLES NEED TO WORK W/ ABDOMINAL MUSCLES TO KEEP HIPS AND STANCE LEG IN PROPER POSITION

37
Q

DURING RESISTANCE TRAINING, IN A STAGGERED STANCE, IT IS VERY COMMON FOR REAR LEG TO TURN OUT, EXACERBATING WHAT ?

A

COMPENSATION OF FEET TURNING OUT

38
Q

IN RESISTANCE TRAINING, MONITOR ANTERIOR PELVIC TILT, LOOKING FOR HIP FLEXOR RESTRICTION OF MOTION LEADING TO WHAT ?

A

FRONT OF HIPS LIKELY PULLED DOWN, EXACERBATING COMPENSATION

39
Q

IN RESISTANCE TRAINING MONITOR FOR ARMS FALLING FORWARD AND IF CLIENT MOVES INTO ANTERIOR PELVIC TILT OVERHEAD MOVEMENTS SHOULD BE AVOIDED UNTIL WHAT ?

A

PROPER EXTENSIBILITY HAS BEEN RESTORED TO LATS AND PECTORALS

40
Q

TRAINING TEMPLATE SHOULD TRACK WHAT 5 ITEMS ?

A 
PHASES OF TRAINING 
EXERCISE SELECTION 
INTENSITY 
VOLUME 
OUTCOME
41
Q

10 EXERCISES EFFECTIVE IN MOST INDIVIDUALS

A 
SUPINE BRIDGE 
PRONE ISO ABS 
SCAPTION 
SINGLE LEG BALANCE REACH 
SQUAT JUMP TO STABILIZATION 
BACK ROW 
SQUAT TO ROW 
SQUAT 
LUNGE 
DEADLIFT
42
Q

SAFE SHOULDER EXERCISE THAT USES ENTIRE SHOULDER GIRDLE IN MOST FUNCTIONAL PLANE OF MOTION

A

SCAPTION

43
Q

WHAT TYPE OF MOTIONS WILL TEACH SCAPULAR RETRACTION AND DEPRESSION AS WELL AS STRENGTHEN MUSCLES THAT ARE OFTEN WEAK ?

A

ROWING MOTIONS (BACK ROW)

44
Q

IMPORTANT FOR CLIENTS WHO DO NOT HAVE ROM TO SQUAT BUT STILL NEED TO WORK THEIR GLUTEAL MUSCLES

A

DEADLIFT

45
Q

EXERCISE TO AVOID IF FEET ARE TURNING OUT

A

CALF RAISES

46
Q

EXERCISES TO AVOID IF KNEES CAVING IN

A

ADDUCTOR MACHINE
ABDUCTOR MACHINE
LEG EXTENSION

47
Q

EXERCISE TO AVOID IF ANTERIOR PELVIC TILT

A 
LEG PRESS
ADDUCTOR MACHINE 
LEG RAISES 
LEG EXTENSIONS 
LEG CURL
48
Q

EXERCISE TO AVOID IF ARMS FALLING FORWARD

A

LAT PULL DOWN
CHEST PRESS MACHINE
SHOULDER PRESS

49
Q

FEET TYPICALLY TURN OUT DURING CALF RAISES B/C THE VALVES ARE WHAT ?

A

SHORTENED AND OVERACTIVE

50
Q

WHY DO THE KNEES CAVE IN WHEN USING ADDUCTOR MACHINE

A

B/C ADDUCTORS ARE ALREADY OVERACTIVE

51
Q

QUAD DOMINANT MACHINE AND DOES NOT ALLOW GLUTEAL MUSCLES TO WORK TO THEIR FULL POTENTIAL

A

LEG PRESS

52
Q

T OR F: SOME OF THE ADDUCTORS ALSO SERVE AS HIP FLEXORS (PECTINEUS AND ADDUCTOR BREVIS )

A

TRUE

53
Q

IN ANTERIOR PELVIC TILT WHAT IS MOST LIKELY OVERACTIVE ?

A

HIP FLEXORS

54
Q

THIS EXERCISE MAY BE PERFORMED INCORRECTLY DUE TO THE INFLEXIBILITY OF QUADRICEPS AND HIP FLEXORS, WEAKNESS OF HAMSTRINGS AND OVERACTIVITY OF LOW BACK MUSCLES; ALL INDICATED BY ANTERIOR PELVIC TILT

A

LEG CURL

55
Q

MUSCLES THAT CONTROL THE SCAPULA IN UPWARD ROTATION SHOULD BE WORKED ON BEFORE PERFORMING WHAT ?

A

LAT STRENGTHENING WORK

56
Q

RECOMMENDED WATER INTAKE FOR WOMEN

A

2.7 L (91 OZ) PER DAY

57
Q

RECOMMENDED WATER INTAKE FOR MEN

A

3.7 L (125 OZ)/ DAY

58
Q

RECOMMENDED WATER INTAKE 2 HOURS PRE EXERCISE

A

14 - 20 OZ.

59
Q

RECOMMENDED WATER INTAKE 15 MINS PRE EXERCISE

A

16 OZ. IF TOLERATED

60
Q

RECOMMENDED WATER INTAKE DURING EXERCISE

A

4 - 8 OZ. EVERY 15-20 MINS OR

16 - 32 OZ. EVERY HOUR

61
Q

RECOMMENDED WATER INTAKE POST EXERCISE

A

50 OZ. FOR EVERY KG (2.2 LBS) OF BODY WT LOST

62
Q

SIGNS OF DEHYDRATION

A 
DRY MOUTH 
SLEEPINESS/ TIREDNESS 
THIRST 
DECREASED URINE OUTPUT 
DRY SKIN
63
Q 
HEADACHE
CONSTIPATION 
DIZZINESS 
SUNKEN EYES
LOW BP 
RAPID HR AND BREATHING 
FEVER 
DELIRIUM 
UNCONSCIOUSNESS

THESE CAN ALL BE SIGNS CAUSED BY WHAT ?

A

DEHYDRATION `

64
Q

FLUID ABSORPTION IS ACCELERATED WITH A WHAT DRINK ?

A

6% CARBOHYDRATE DRINK

65
Q

T OR F: WARM WATER IS MORE RAPIDLY ABSORBED

A

FALSE; COLD WATER OR FLUID IS MORE RAPIDLY ABSORBED

66
Q

CONSUMING FLUIDS W/ HOW MANY GRAMS OF SODIUM ENHANCES FLUID REPLACEMENT ?

A

500-700 GRAMS OF SODIUM PER 33 OUNCES OF WATER

67
Q

YOU SHOULD DRINK SPORTS DRINK CONTAINING WHAT FOR EXERCISE LASTING LONGER THAN 60 MINS ?

A

6-8% GLUCOSE

68
Q

FOR EXERCISE LASTING LONGER THAN 1 HOUR IN DURATION, CONSUMING A DRINK CONTAINING WHAT WILL PROMOTE RAPID REHYDRATION ?

A

SODIUM AND GLUCOSE

69
Q

SOURCES OF SELF CONFIDENCE

A

PERFORMANCE ACCOMPLISHMENTS
MODELING
VERBAL PERSUASION
IMAGERY

70
Q

STRONGEST SOURCE OF SELF CONFIDENCE, FOCUSES ON PERSONAL TASK IMPROVEMENT AND SUCCESS RATHER THAN ON COMPARISONS WITH OTHERS

A

PERFORMANCE ACCOMPLISHMENTS

71
Q

MOTIVATIONAL INTERVIEWING INVOLVES KNOWLEDGE AND SKILLS IN WHAT 4 AREAS ?

A
  • EXPRESSING EMPATHY
  • HELPING CLIENT REALIZE GAP B/W VALUES AND PROBLEMATIC BEHAVIOR (DEVELOPING DISCREPANCY)
  • RESPECTING CLIENTS RESISTANCE
  • SUPPORTING CLIENTS SELF EFFICACY
72
Q

TECHNIQUES SHOWN TO BE SUCCESSFUL IN BEHAVIOR MODIFICATION

A

PROMPTING
CONTRACTING
CHARTING ATTENDANCE AND PARTICIPATION
PROVIDING FEEDBACK AND PROGRESS

73
Q

APPROACH THAT FOCUSES ON WAYS TO HELP SOMEONE SOLVE CURRENT ISSUES; ULTIMATELY THE FOCUS WILL RELY UPON ADDRESSING THOUGHTS AND BEHAVIORS THAT ARE DETRIMENTAL TO GROWTH OF INDIVIDUAL

A

COGNITIVE BEHAVIORAL APPROACH

74
Q

ASSOCIATION AND DISSOCIATION, SOCIAL SUPPORT AND INTRINSIC APPROACH ARE EXAMPLES OF WHAT ?

A

COGNITIVE BEHAVIORAL APPROACH

75
Q

CLIENTS STRONGEST OURCES OF SELF CONFIDENCE

A

PERFORMANCE ACCOMPLISHMENTS

76
Q

IF CLIENT EXHIBITS ARMS FALLING FORWARD DURING OH SQUAT ASSESSMENT AVOID WHAT ?

A

TREADMILL

77
Q

IN A TRAINING TEMPLATE FOR CLIENT RECORDS YOU SHOULD INCLUDE WHAT ?

A

EXERCISE SELECTIONS FOR CLIENT

78
Q

IF CLIENTS KNEES FALL IN DURING SINGLE LEG SQUAT ASSESSMENT YOU SHOULD AVOID OR MODIFY WHAT >

A

SHARK SKILL TEST

79
Q

IF CLIENT EXHIBITS ARMS FALLING FORWARD, WHAT EXERCISE SHOULD YOU AVOID ?

A

LAT PULLDOWNS

80
Q

BEST APPROACH TO AVOID ADDUCTORS DURING FLOOR BRIDGE

A

FEET SHOULD BE HIP WIDTH APART AND STRAIGHT AHEAD

81
Q

ASSESSMENT THAT TEST FOR SPEED, EXPLOSION, BODY CONTROL AND AGILITY

A

PRO SHUTTLE TEST

82
Q

REFERS TO A PROGRAM DESIGN APPROACH THAT CHANGES ACUTE VARIABLES TO ACHIEVE DIFFERENT GOALS ON A DAILY OR WEEKLY BASIS

A

UNDULATED PERIODIZATION

83
Q

COGNITIVE BEHAVIOR APPROACH THAT INVOLVES THOUGHTS INFLUENCING BEHAVIOR

A

ASSOCIATION AND DISSOCIATION

84
Q

IF A CLIENT EXHIBITS ANTERIOR PELVIC TILT THEY SHOULD AVOID WHAT EXERCISE ?

A

LEG RAISES

NASM CPT EXAM STUDY GUIDE (27 decks)

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