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NASM CPT > Problem Areas > Flashcards

Problem Areas Flashcards

1
Q

Pronation

A

Ankle is turned inwards

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2
Q

Supination

A

Ankle is turned outwards

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3
Q

Dorsiflexion

A

Foot flexed (pointed toward ceiling)

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4
Q

Plantarflexion

A

Foot pointed (ex: calf raise)

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5
Q

Closed movement

A

Hands/feet are in a fixed position

Ex: Push-up

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6
Q

Open movement

A

Hands/feet are NOT in a fixed position and can move freely

Ex: Bicep curl

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7
Q

Isometric

A

Movement in which muscle length does not change

Ex: Iso-abs (Plank)

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8
Q

Isotonic

A

Movement consisting of concentric and eccentric muscle actions
Ex: Squat

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9
Q

Isokinetic

A

Movement at a constant speed

Note: typically can only be completed using expensive equipment typically found in rehab clinics

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10
Q

Length-tension Relationship

A

Optimal length = Optimal force

Too long or short = less force production capabilities

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11
Q

Sliding Filament Theory

A

Thick myosin heads slide along thin actin filaments

Shortening of filaments results in concentric muscle action

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12
Q

Reciprocal Inhibition

A

When an agonist contracts, the antagonists receives a signal to relax

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13
Q

Altered reciprocal inhibition

A

Increased neural drive to an overactive agonist results in excessive decreased neural drive to the antagonist
Ex: Droopy glute syndrome - tight psoas leads to underactive glutes

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14
Q

Synergistic Dominance

A

Synergist takes over a movement to compensate for a weak prime mover
Ex: Hamstrings take over for weakened glutes during a squat

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15
Q

Force-Velocity Curve

A

As velocity increases, concentric force decreases and eccentric force increases

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16
Q

Force-Couple Relationship

A

Muscles working together (moving in different directions) to produce a movement
Ex: Deltoid-Rotator Cuff Couple

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17
Q

Scapular Elevation

A

Upward motion towards sky

Prime mover: Levator Scapulae and Upper Traps

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18
Q

Scapular Depression

A

Downwards motion towards ground

Prime mover: Lower Traps

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19
Q

Scapular Retraction

A

Adduction toward spine

Prime mover: Middle Traps and Rhomboids

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20
Q

Scapular Protraction

A

Abduction (inflated lat syndrome)

Prime mover: Serratus Anterior

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21
Q

Concentric Movement

A

Against resistance
AKA Force production
Ex: upwards motion of bicep curl

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22
Q

Eccentric Movement

A

Same direction as resistance
AKA Force reduction
Ex: Downwards motion of bicep curl

23
Q

Rotator Cuff Musculature (SITTS)

A 
Supraspinatus
Infraspinatus
Teres Major
Teres Minor
Subscapularis
24
Q

Pronation Distortion Overactive Musculature

A 
Gastrocnemius
Soleus
Peroneals (Distal to Anterior tibialis; Responsible for ankle eversion)
Adductors
Hip Flexor Complex
Biceps Femoris (posterior hamstring)
25
Pronation Distortion Underactive Musculature
Anterior/Posterior Tibialis Vastus Medialis Gluteus Medius/Maximus Hip External Rotators
26
Pronation Distortion Altered Joint Mechanics
``` Increased: Knee adduction Knee internal rotation (knock knees) Foot pronation Foot external rotation (duck feet) ``` Decreased: Ankle dorsiflexion Ankle inversion
27
Lower Crossed Overactive Musculature
``` Gastrocnemius Soleus Hip Flexor Complex Adductors Latissimus Dorsi Erector Spinae ```
28
Lower Crossed Underactive Musculature
Anterior/Posterior Tibialis Gluteus Medius/Maximus Transverse Abdominis Internal Oblique
29
Lower Crossed Altered Joint Mechanics
``` Increased: Lumbar Extension (anterior pelvic tilt) ``` Decreased: Hip extension
30
Upper Crossed Overactive Musculature
``` Upper Traps Levator Scapulae Sternocleidomastoid Scalenes Latissimus Dorsi Teres Major Subscapularis Pectoralis Major/Minor ```
31
Upper Crossed Underactive Musculature
``` Deep Cervical Flexors (Longus Colli/Capitis) Serratus Anterior Rhomboids Mid and lower traps Teres minor Infraspinatus ```
32
Upper Crossed Altered Joint Mechanics
Increased: Cervical Extension (Protruding head) Scapular protraction and elevation Decreased: Shoulder extension Shoulder external rotation
33
TFL Function
CON-ACC hip flexion, abduction, internal rotation
34
Hip Flexor Complex
Psoas TFL IT Band Rectus Femoris (anterior quad)
35
Adductor Complex
``` Adductor Longus Adductor Magnus Adductor Brevis Gracilis Pectineus ```
36
Intrinsic Core Stabilizers
``` Transverse Abdominis Internal Oblique Multifidus Pelvic Floor Transversospinalis ```
37
Stretch Shortening Cycle
Eccentric action followed by immediate concentric action
38
Cardiorespiratory Training Zones
Zone 1: 65-75% Zone 2: 75-85% Zone 3: 85-95%
39
Peak VO2 Method (VO2 Max)
Clients perform cardio at maximal effort | *Gold standard, but requires expensive equipment so it is impractical
40
VO2 Reserve Method (VO2R)
[ (VO2 Max - VO2 Rest) x intensity ] + VO2 Rest | Preferred method
41
Peak Metabolic Equivalent Method (MET)
Activities are assigned metabolic equivalents (METs) based on the intensity/energy cost of the activity
42
Peak Maximal HR Method (MHR or HR MAX)
220 - age | *Simple to use, general starting point for cardio training intensity
43
Heart Rate Reserve Method (HRR)
AKA Karvonen Method | [ (HR Max - HR Rest) x intensity ] + HR Rest
44
Ratings of Perceived Exertion Method (RPE)
``` Uses Borg Scale 13 - Somewhat hard 15 - Hard 17 - Very hard 19 - Extremely hard 20 - Maximal exertion ```
45
Talk Test Method
Gauges exercise intensity by examining breathing exertion and ventilatory threshold (T-Vent)
46
Blood Vessel Types + Functions | Attractive Aardvarks Chase Voldemort Viciously
Arteries - carry blood AWAY from heart Arterioles - medium-sized artery branches Capillaries - tiny ends of an arteriole where chemicals are exchanged between blood and tissues Veins - transport blood back TO the heart Venules - small veins that collect blood from capillaries
47
Flow of the Heart
1. Right atrium received deoxygenated blood 2. Flows through tricuspid valve to right ventricle 3. Flows through pulmonic valve then pulmonary artery to the lungs to receive oxygen 4. Pulmonary vein carries oxygenated blood to the left atrium 5. Flows through mitral valve to left ventricle 6. Flows through aortic valve then aorta into the rest of the body
48
Ligaments
Connect bone to bone | Ex: ACL connects femur to tibia
49
Tendons
Connect muscle to bone | Ex: Achilles tendon connects heel bone to calves
50
Adrenal Gland
Produces cortisol
51
Pituitary Gland
Produces growth hormone
52
Thyroid Gland
Produces hormones responsible for metabolism | Regulated by the pituitary gland
53
Systolic BP
Pressure within arteries after heart contracts
54
Diastolic BP
Pressure within arteries when heart is resting and filling with blood

NASM CPT (1 decks)

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