Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

NASM CPT > NASM Study > Flashcards

NASM Study Flashcards

1
Q

3 OPT Training Stages

A

1: Stabilizatin
2: strength
3: power

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

NASM Opt Training phases:

A

1: Stabilization endurance
2: strength endurance
3: hypertrophy
4: max strength
5: power

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Phases that have supersets:

A

2 & % (Strength End. & Power)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Three parts of a neuron:

A

1: Cell body
2: Axon
3: Dendrites

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Three joint motions:

A

1: Roll
2: Slide
3: Spin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Skeletal system functions:

A

(Sugary Pizza Makes Boys Stupid)

1: Shape
2: Protection
3: movement
4: blood production
5: store minerals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Layers of muscle

A

(Eat Pizza Everyday)
Epimysium
Perimysium
Endomysium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Fast twitch fibers

A

Type II

1: Less oxygen
2: larger
3: more force
4: fast fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Type IIx

A

low oxidative capacity

quick to fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

intermediate fast twitch muscle fibers

A

Type IIa

  1. less oxygen
  2. Fatigue slower
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Slow twitch fibers:

A

Type I

1: Increased oxygen
2: Smaller
3: less force
4: Slow fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Muscle spindle

A
  1. change In length
    2: Stretch reflex
    3: Cause contraction
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Golgi Tendon

A

1: attach to tendons 2:Change in muscle tension
3: Cause relaxation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Blood flow in heart

A

1: Right A (no O)
2: Right V (no-O)
3: Left A (O)
4: left V (O to body)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Blood Vessels

A

(Attractive Armadillos Chased Voldemort Voluntarily)

1: Arteries
2: Arterioles
3: Capillaries
4: Venules
5: Veins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Blood Functions

A
  1. Transport Oxygen, waste & Hormones
    4: Carries heat
    5: Regulates temp
    6: clotting protects leaving
    7: fights disease in Sickness
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

ATP-PC

A

1: 10-15 sec
2: Fastest
3: No-O
4: Short
5: High intensity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Glycolysis

A

1: 30-50 sec
2: Use carbs
3: medium duration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Oxidative system:

A

1: Oxidative
2: Slow process
3: Long duration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

oxidative systems

A

Aerobic glycolysis
Krebs cycle
Electron transport chain (ETC)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Respiratory quotient

A

RQ of .7 =100% fat

RQ of 1 = 100% carbs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Sagittal plane

A

Motion:
Flexion/extension
Axis: Coronal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Frontal plane:

A 
Motion: 
Abduction/adduction 
Lateral flexion, E version/inversion 
Axis: 
Anterior/posterior
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Transverse plane:

A

Motion:
Internal/external rotation, Left/right rotation, Horizontal abduction/adduction
Axis: Longitudinal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Estimated HR
220 – age
26
HR training zones:
1: 65% to 75% 2: 76% to 85% 3: 86% to 95%
27
Pronation distortion tight muscles: | Gassy, snotty people are icky, hairy bigots
``` Gastrocnemius Soleus Peroneals Adductors Iliotibial head Hip flexor complex Bicep femoris ( short) ```
28
Pronation distortion weak muscles: | Ants prefer Video gaming headphones
``` Anterior tibialis Posterior tibialis Vastus medialis Gluteus medius/maximus Hip external rotators ```
29
Lower crossed tight muscles | gassy snotty hippos are literally exploding
``` Gastrocnemius Soleus Hip flexor complex Adductors Latissimus dorsi Erector Spinae ```
30
Lower crossed weak muscles | Ants Prefer getting the internet
``` Anterior tibialis Posterior tibialis Gluteus maximus Transverse abdominis internal obliques ```
31
Upper Crossed tight muscles | Unicorns Love Seeing Small Lizards Torture Small People
``` Upper trapezius Levator scapulae Sternocleidomastoid Scalene Latissimus dorsi Teres major Subscapularis Pec major/minor ```
32
Upper Crossed weak muscles: (dirty small red monkeys love torturing snotty little infants)
``` Deep cervical flexors Serratus Anterior Rhomboids Mid trapezius Lower trapezius Teres minor Soleus Lateral gastrocnemius Infraspinatus ```
33
Overhead Squat feet turn out (tight muscles) | snotty little bigots
Soleus Lateral Gastrocnemius Biceps Femoris (short)
34
Overhead Squat feet turn out (weak muscles) | my muscles get so puny
Medial gastrocnemius Medial hamstring Grasilis, Sartorius Popliteus
35
Overhead Squat Knees Inward (tight) | are bigots too vicious
Adductor complex Bicep femoris (short) Tensor fascia latae Vastus lateralis
36
Overhead Squat Knees Inward (weak) | growing very obese
Gluteus Medius/Maximus Vastus Medialis oblique
37
Overhead Squat leaning forward (tight) | snotty gassy hairy ants
Soleus Gastrocnemius Hip flexor complex Abdominal complex
38
Overhead Squat leaning forward (weak) | ants get excited
Anterior tibialis Gluteus maximus Erector Spinae
39
Overhead Squat Lower Back Arches (tight) | hippos are large
Hip flexor complex Arrector Spinae Latissimus dorsi
40
Overhead Squat Lower Back Arches (weak) | glossy hairy igloos
Gluteus maximus Hamstring complex Intrinsic core stabilizers
41
Overhead Squat Arms Fall Forward (tight) | lions torture pandas
Latissimus dorsi Teres major Pec major/minor
42
Overhead Squat Arms Fall Forward (weak) | monkeys roasting rabbits
Mid/lower traps Rhomboids rotator cuffs
43
Types of stretching
Corrective (SMR and static stretching) Active (SMR and active isolated stretching) Functional (SMR and dynamic stretching)
44
Recommended | exercise for adults
150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise.
45
Cardiovascular training for general health:
60% of Max O consumption.
46
FITTE Principles:
``` Frequency Intensity Time Type Enjoyment ```
47
Local stabilization system muscles ( type I slow twitch)
``` Transverse of Dominis Internal oblique Lumbar multi fidus Pelvic floor muscles Diaphragm ```
48
Best core exercise for beginner
Prone iso ab
49
Core musculature
Local stabilization system Global stabilization system Movement system
50
Stabilization exercises:
1: Involve no lower body joint movement 2: Balance power include a “hop” 3: Balance strength involve bending at hip or knee
51
Proprioceptively challenging equipment:
1: Floor 2: Balance beam 3: Half foam roll 4: Foam pad 5: Balance disk 6: Wobble board 7: Bosu ball
52
Three phases of plyometric training:
1: Eccentric 2: amortization 3: Concentric/loading
53
Three phases general adaptation syndrome:
1. alarm reaction 2. resistance development 3. exhaustion
54
5 resistance training adaptations:
1: stabilization 2: muscular endurance 3: muscle hypertrophy 4: Strength 5. Power
55
Resistance training systems:
``` Single set Multiple set Pyramid Superset Drop set Circuit training Peripheral heart action Split routine A vertical loading Horizontal loading ```
56
Acute variables of training:
``` Repetition Set Training intensity Rep tempo Rest interval Training volume Training frequency Training duration Exercise selection ```
57
ATP recovery:
20-30 sec = 50% 40 sec = 75% 60 sec = 85% 3 min = 100%
58
Muscle endurance/stabilizati on: (Reps, Sets, Intensity, Tempo, Rest)
``` Reps: 12 to 20 Sets: 1-3 Intensity: 50% to 70% Tempo: slow (4/2/1) Rest: 0-90 sec ```
59
Hypertrophy: (Reps, Sets, Intensity, Tempo, Rest)
``` Reps: 6 to 12 Sets: 3 to 5 Intensity: 70% to 85% Tempo: moderate (2/0/2) Rest: 0-60 sec ```
60
Max strength: (Reps, Sets, Intensity, Tempo, Rest)
``` Reps: 1-5 Sets: 4-6 Intensity: 85% to 100% Tempo: fast Rest: 3 to 5 min ```
61
Power: (Reps, Sets, Intensity, Tempo, Rest)
``` Reps: 1-10 Sets: 3-6 Intensity: 35% to 45% Tempo: fast Rest: 3-5 min ```
62
Exercise tools:
``` Free weights Machines Cable machines Elastic bands Medicine balls Kettle bells Body weight TRX Bosuball Stability ball ```
63
Protein intake
Sedentary = 0.4g/lb Strength = 0.5=0.8g/lb Endurance =0 .5- .6g/lb
64
Amino acids:
20 total | 8 essential
65
Recommended macros:
Pro: 10% to 35% Cho: 45% to 65% Fat: 20% to 35%
66
Macro calories:
Pro: 4 cal/gram Cho: 4 cal/gram Fat: 9 cal/gram Alcohol: 7 cal/gram
67
Fluid recommendations:
6-12 oz every 15-20 min Of exercise 16-24 oz / lb lossed during exercise.
68
Common vitamins with adverse effects when consumed in excess
Zinc Iron Vitamin D Vitamin A
69
5 stages of change
``` Precontemplation Contemplation Preparation Action Maintenance ```
70
Barriers to exercise
``` Not enough time Unrealistic goals Lack of support Social physique anxiety Convenience ```
71
SMART goals:
Specific Immeasurable Attainable Realistic Timely

NASM CPT (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions