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NASM CPT Flashcards

1
Q

Joint: Nonsynovial

A

No joint cavity; fibrous connective tissue. Little to no movement. Found in the sutures of the skull.

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2
Q

Joint: Synovial

A

Produces synovial fluid; has joint cavity and fibrous connective tissue. Found in the knee.

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3
Q

Joint: Gliding

A

No axis of rotation; moves by sliding side-to-side or back and forth. Found in carpals of the hand.

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4
Q

Joint: Condyloid

A

Formed by the fitting of condyles on one bone into elliptical cavities of another; moves in one plane. Found in the knee.

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5
Q

Joint: Hinge

A

Uniaxial; moves predominantly in the sagittal plane of movement. Found in the elbow.

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6
Q

Joint: Saddle

A

One bone fits like a saddle on another; moves in two planes of motion (sagittal and joint of thumb frontal). Found in the carpometacarpals.

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7
Q

Joint: Pivot

A

Only on one axis; moves predominantly in one plane of motion (transverse). Found in the radioulnar.

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8
Q

Joint: Ball and Socket

A

Most mobile of all joints; moves in all 3 planes of motion. Found in the shoulder.

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9
Q

Muscle Fibers: Type I

A

“slow twitch”; lots of capillaries, mitochondria, and myoglobin. Myoglobin is red, so these are known as “red fibers”. They are smaller in diameter, slower to produce max tension, more resistant to fatigue, and are important for muscles that need to produce long-term contractions, like in stabilization and postural control.

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10
Q

Muscle Fibers: Type II

A

“fast twitch”; contain fewer capillaries, myoglobin, and mitochondria. Known as “white fibers”. They have low oxidative capacity, fatigue quickly, are larger in diameter, more force is produced, and are important for short term contractions.

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11
Q

Stages of change: precontemplation

A

hasn’t begun working out and doesn’t plan to become active within 6mo

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12
Q

Stages of change: contemplation

A

hasn’t begun working out but is considering becoming more active in the next 6mo

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13
Q

Stages of contemplation: preparation

A

exercising occasionally and is planning to begin exercising more regularly in the next month

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14
Q

Stages of contemplation: action

A

exercises regularly but has not yet maintained the behavior for 6mo

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15
Q

Stages of contemplation: maintenance

A

maintained change for 6mo, but is still tempted to return to old habits

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16
Q

Current Trends: mobile apps

A

provide guidance to clients during travel; remote training services; organize and track acute variables; remote client monitoring; manage personal nutrition

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17
Q

Current trends: activity trackers

A

track movement and provide information on physical activity patterns; some track heart rate and sleep patterns and can show signs of improvement or overtraining

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18
Q

Current trends: social media

A

connect with clients and prospects outside of the gym; establish professional reputation and presence; share educational topics and information about services and events; encourage and motivate clients

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19
Q

Current Trends: emerging tech

A

wearable devices that sync with mobile apps and activity trackers

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20
Q

Plyometric Exercise: Stabilization (Phase 1)

A

little joint motion; establishes optimal landing mechanics and reactive neuromuscular efficiency; pause to stabilize

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21
Q

Exercises suitable for a client in phase 1 (stabilization) of Plyometric Exercises

A

Squat jump with stabilization
box jump-up with stabilization
box jump-down with stabilization
multiplanar jump with stabilization

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22
Q

Plyometric Exercises: Strength (phases 2, 3, 4)

A

Dynamic eccentric and concentric movements with full ROM; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive

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23
Q

Exercises suitable for a client in strength phase (2, 3, 4) of plyometric exercises

A

Squat jump
Tuck jump
Butt kick
Power step-up

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24
Q

Plyometric Exercises: Power (phase 5)

A

Entire muscle action and contraction-velocity spectrums; integrated functional movements, improves rate of force production and optimal force production; explosive

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25
Exercises suitable for a client in Power phase (5) of Plyometric Exercises
Ice Skaters single-leg power step-up proprioceptive plyometrics
26
Resistance Exercises: Stabilization (P1)
4/2/1 tempo; low weight; high reps in unstable but controlled environment
27
Exercises suitable for a client in Stabilization Phase (p1) of Resistance Training
``` Ball squat, curl to press Multiplanar step-up balance, curl to overhead press Ball dumbbell chest press Push up Standing Cable Row ball dumbbell row single leg dumbbell scaption seated stability ball dumbbell press single leg dumbbell curl single leg barbell curl supine ball dumbbell tricep extension ball squat multiplanar step up to balance ```
28
Resistance Exercises: Strength (P2, 3, 4)
2/0/2 tempo, moderate to heavy weight; low to moderate reps with full ROM
29
Exercises suitable for clients in Strength phase of Resistance Training
``` lunge to two arm dumbbell press squat to two arm press flat dumbbell chest press barbell bench press seated cable row seated lat pull seated dumbbell shoulder press seated shoulder press machine seated two arm dumbbell biceps curl biceps curl machine cable pushdown supine bench barbell tricep extension leg press barbell squat ```
30
Resistance Exercises: Power (P5)
explosive tempo; light weight; moderate reps with full ROM
31
Exercises suitable for clients in Power phase of Resistance training
``` two arm medicine ball chest pass rotation chest pass ball medicine ball pullover throw wood chop throw two arm push press barbell clean medicine ball scoop toss medicine ball side oblique throw squat jump tuck jump ```
32
Core Exercises: stabilization (P1)
little motion through spine and pelvis; improves neuromuscular efficiency and invertebral stability
33
Exercises suitable for clients in Stabilization phase of Core Training
marching floor bridge floor prone cobra prone iso abs
34
Core Exercises: strength (P2, 3, 4)
dynamic eccentric and concentric movements with full ROM; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency
35
Exercises suitable for clients in Strength phase of Core Training
ball crunch back extension reverse crunch cable rotations
36
Core Exercises: power (P5)
full ROM at functionally applicable speeds; improves rate of force production
37
Exercises suitable for clients in Power phase of Core Training
rotation chest pass ball medicine ball pullover throw front mb oblique throw wood chop throw
38
Balance Exercises: Stabilization (P1)
little joint motion; improves contractions to increase joint stability
39
Exercises suitable for clients in Stabilization Phase of Balance Exercises
single leg balance single leg balance and reach single leg hip internal and external rotation single leg lift and chop
40
Balance Exercises: Strength (P2, 3, 4)
dynamic eccentric and concentric movement of the balance leg with full ROM; improves neuromuscular efficiency of entire HMS
41
Exercises suitable for clients in the Strength Phase of Balance Exercises
``` single leg squat single leg squat touch down single leg RDL MP step0up to balance MP lunge to balance ```
42
Balance Exercises: Power (P5)
develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization
43
Exercises suitable for clients in the Power phase of Balance Exercises
multiplanar hop with stabilization box hop-up with stabilization box hop-down with stabilization
44
Corrective Flexibility
self myofascial release | static stretching
45
Active Flexibility
self myofascial release | active isolated stretching
46
Functional Flexibility
self myofascial release | dynamic stretching
47
Overhead Squat Assessment: Excessive Forward Lean of the LPHC: overactive muscles
soleus gastrocnemius hip flexor complex abdominal complex
48
Overhead Squat Assessment: Excessive Forward Lean of the LPHC: underactive muscles
Anterior Tibialis Gluteus Maximus Erector Spinae
49
Overhead Squat Assessment: Lower Back Arching: overactive muscles
Hip Flexor Complex Erector Spinae Latissimus Dorsi
50
Overhead Squat Assessment: Lower Back Arching: underactive muscles
Gluteus Maximus Hamstring Complex Intrinsic Core Stabilizer
51
OH squat assessment: arms fall forward | Overactive?
latissimus dorsi teres major pectoralis major and minor
52
OH squat assessment: arms fall forward | underactive?
mid and lower trapezius rhomboids rotator cuff
53
OH Squat assessment: Feet turn out | overactive?
Soleus lateral gastrocnemius bicep femoris
54
OH squat assessment: feet turn out | underactive?
``` medial gastrocnemius medial hamstring complex gracilis sartorious popliteus ```
55
OH squat assessment: knees move inward | overactive?
adductor complex bicep femoris TFL vastus lateralis
56
OH squat assessment: knees move inward | underactive?
Gluteus maximus gluetus medius vastus medialis oblique
57
Pushing assessment: low back arches | overactive?
hip flexors | erector spinae
58
Pushing assessment: low back arches | underactive?
intrinsic core stabilizers
59
pushing assessment: shoulder elevation | overactive?
upper traps sternocleidomastoids levator scapulae
60
pushing assessment: shoulder elevation | underactive?
mid traps | lower traps
61
Pushing assessment: head protrudes | overactive?
upper traps sternocleidomastoid levator scapulae
62
Pushing assessment: head protrudes | underactive?
mid traps | lower traps
63
Single leg squat assessment: knees move inward | overactive?
adductor complex biceps femoris TFL Vastus Lateralis
64
single leg squat assessment: knees move inward | underactive?
gluteus medius gluteus maximus vastus medialis oblique
65
Gait Assessment: feet flatten | overactive?
peroneal complex lateral gastrocnemius bicep femoris TFL
66
Gait assessment: feet flatten | underactive?
anterior tibialis posterior tibialis medial gastrocnemius gluteus medius
67
Gait assessment: feet turn out | overactive?
soleus lateral gastrocnemius biceps femoris TFL
68
Gait Assessment: feet turn out | underactive?
``` medial gastrocnemius medial hamstring gluteus medius and maximus gracilis starorius popliteus ```
69
Gait assessment: knees move inward | overactive?
``` adductor complex biceps femoris TFL Lateral gastrocnemius vastus lateralis ```
70
gait assessment: knees move inward | underactive?
``` medial hamstring medial gastrocnemius gluteus medius and maximus vastus medialis oblique anterior tibialis posterior tibialis ```
71
gait assessment: low back arches | overactive?
hip flexors erector spinae latissimus dorsi
72
gait assessment: low back arches | underactive?
gluteus medius and maximus intrinsic core stabilizers hamstrings
73
gait assessment: excessive rotation | overactive?
external obliques adductor complex hamstrings
74
gait assessment: excessive rotation | underactive?
gluteus medius and maximus | intrinsic core stabilizers
75
gait assessment: hip hike | overactive?
``` quadratus lumborum (oppo side) TFL/ gluteus minimus (same side) ```
76
gait assessment: hip hike | underactive?
``` adductor complex (same side) gluteus medias (same side) ```
77
gait assessment: rounded shoulders | overactive?
pectoralis | latissimus dorsi
78
gait assessment: rounded shoulders | underactive?
mid and lower traps | rotator cuff
79
gait assessment: head forward | overactive?
upper traps levator scapulae sternocleidomastoid
80
gait assessment: head forward | underactive?
deep cervical flexors
81
Pulling assessment: low back arches | overactive?
hip flexors | erector spinae
82
pulling assessment: low back arches | underactive?
intrinsic core stabilizers
83
pulling assessment: shoulder elevation | overactive?
upper traps sternocleidomastoid levator scapulae
84
pulling assessment: shoulder scapulae | underactive?
mid traps | lower traps
85
pulling assessment: head protrudes forward | overactive?
upper traps sternocleidomastoid levator scapulae
86
pulling assessment: head protrudes forward | underactive?
deep cervical flexors

NASM CPT (2 decks)

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