Nasm CPT Final Exam Study Guide

Proprioception

The body's ability to to sense the relative position of adjacent parts of the body

Ex: when walking our feet give us proprioception about the type of surface we are on.

Mechanoreceptors

specialized structures that recognize pressure in tissue and transmit signals to sensory nerves.

Muscle Spindles

sensory receptors in the muscles that are parallel to the muscle fibers and are sensitive to change in muscle length. Spindles stretch with muscle and sends information to CNS.

helps to prevent muscles from stretching too far or too fast

Golgi Tendon Organs

sensory receptors that are located at the point where the skeletal muscle fibers insert into the tendon. Sensitive to change in tension at the rate of change

causes the muscle to relax

Epimysium

connective tissue UNDER fascia that acts as an outer layer of the whole muscle

Perimysium

connective tissue acts as an outer layer of fascicles

Endomysium

between the individual muscle fibers

Type 1 Muscle Fiber

"slow-twitch", smaller in size, lessforce produced, long-term contractions (stabilization)

Type 2 Muscle Fiber

fast twitch, larger, quick to fatigue, force and power exercises

Agonist

PRIME MOVER, main muscles

ex: chest press-> pectoralis major

Synergist

ASSIST PRIME MOVER,

ex: chest press -> ant deltoid, triceps

Stabilizer

stabilizes while prime mover and assist work.

chest press -> rotator cuff

Antagonist

Oppose Prime mover,

chest press -> posterior delt

Right Atrium

gather DEOXGENATED blood returning to the heart from ENTIRE BODY

Left Atrium

gathers OXYGENATED blood coming from the LUNGS

Right Ventricle

thin walls pumps under low pressure. Pumps to lungs

Left Ventricle

thick walls, pumps under high pressure to rest of body

Metabolism

all of the chemical reactions that happen in our body to maintain itself. Nutrients are acquired, transported and used by the body.

Exercise Metabolism

bioenergetics as it relates to the unique physiologic changes and demands on body during exercise

Substrates

where enzymes act

Carbohydrates

Sugars, starches, and fiber. Provide the body with a source of fuel and energy required for all daily activities

Glucose

a simple sugar that comes from the digestion of carbs that is transported through the blood and is used or stored as energy

Glycogen

the stored form of carbs, when needed it converts to glucose and used

Fat

a secondary source of energy

Trigylcerides

come from fats, when calories are consumed but not used they are converted and stored in fat cells

Protein

Amino acids that build and repair body tissues and structures. A third energy source, usually not until starvation.

Recommended 0.8 g per day Adults, 1.2-1.7 per day strength athletes, 1.2-1.4 endurance athletes

1 g = 4 calories

Gluconeogenesis

glucose form from non carb sources like amino acids

Adenosine Triphosphate (ATP)

Energy storage and transfer unit in the cells. When chemical bonds that hold it together are broken, energy is released

Adenosine Diphosphate (ADP)

molecule produced by ATP

ATP-PC system

simpliest and fastest, occurs without oxygen (anaerobic), provides energy for high intensity, short-duration

ex: power and strentgh

Glycosis System

produces lots of energy for 30-50 sec. Typical bc it falls in the time frame of 8-12 reps

Oxidative System

most complex

B- oxidation

breakdowns triclgycerides into free fatyy acids to produce more ATP

Myth of Fat Burning Zone

higher intensity workouts require greater contribution from fat despite the increase in need of fuel source from carbs

Biomechanics

internal and external forces acting on the human body and the effect produced

Superior

above a reference point

inferior

below a reference point

Proximal

reference closest to the center of the body or reference

Distal

refernence furthest away

Anterior

Reference in front of the body

Posterior

Reference in the back of the body

Medial

Refernence to the midline of the body

Lateral

Reference to the outside of the body

Contralateral

refers to a position on the opposite side of the body

Ipsilateral

positioned on the same side of the body

Sagittal Plane

movements of flexion or extension

ex: front lunge, bicep curls, squat

Frontal Plane

movements lateral

ex: side lunge, side lat raises

Transverse Plane

divides body in upper and lower halves

Adduction

movement TOWARD the midline of the body

Abduction

movement AWAY from the midline of the body

Isotonic

Constant muscle tension

ex: eccentric, concentric

Isometric

constant muscle length

isokinetic

The speed of movement is fixed. Usually seen in Rehab facilities

Force

characterized by how much and direction, influenced applied by one object to another.

Torque

a force that produces rotation

Training Zone 1

walking or jogging; Builds aerobic base and aids in recovery

Maximal HR x .65 (.75)

Training Zone 2

Group Exercise classes, spinning; Increases Aerobic and Anerobic Endurance

Maximal HR x .76 (.85)

Training Zone 3

Sprinting; Builds high end work capacity

Maximal HR x .86 (.96)

Estimated Maximal Heart Rate

220- age

Body Mass Index

weight proportional to height

BMI= [weight (lbs)/height (inchxinch)] x 703

YMCA 3 minute Step Test

96 steps per minute for 3 minutes. Record HR for 60 sec and locate recovery pulse on chart and determine which training zone

Rockport Walk Test

clients walks a mile on treadmill and HR and time are recorded after. Use formula

Pronation Distortion Syndrome (ASHA)

Short muscles: gastrocnemius, soleus, adductors, hip flexor complex, biceps femoris

Long muscles: anterior and posterior tibilias, vastus medium, gluteus medius-maximus, hip external rotators

increased knee adduction, knee internal rot, foot pronation

Injuries: plantar faciitis, shin splits, patellar tendonitis, low back pain

Lower Crossed Syndrome (high butt)

Short muscles: gastr, soleus, hip flexor, adductors, lattismus dorsi, erector spinae

Long muscles: ant/pos tibilias, glutes max/med, tranversus ab, internal oblique

anterior knee pain, low back injuries

Upper Crossed Syndrome (hunch back)

short muscles: upper traps, sternocleidomastoid, lattismus dorsi, teres major, pec major/minor

long muscles: rhomboids, mid traps, lower traps, teres minor,

scapular elevation and dec shoulder extension and rotation

Overhead Squat Assessment

sit the height of a chair, arms and elbows fully extended above head. The tibia and torso should be in line

Comps: low back arch, inward knees, flat feet, forward lean, arms fall forward ( 5 reps)

Single Leg Squat Assessment

does knee adduct and internally rotate (5 each leg)

Pushing Assessment

does low back arch, shoulders elevate, head move forward? (20 reps)

Pulling assessment

same as pushing assessment (20 reps)

Push up Test

muscular endurance of the upper body (60 sec)

Davies Test

measure upper extremity agility and stabilization. Alteranate touching the opposite hand (15 seconds)

Shark Skill Test

measures lower extremity agility and coordination. clients hops in each box single legged, and will have time added if hands come off hips, other leg touches ground, wrong square, does not go back to center.

Upper Extremity test: Bench

warm up light 8-10 reps

add weight perform 3-5 reps, rest, and increase weight

Lower Extremity test: Squat

...

Flexibility

the ability to move a joint through its complete range of motion

Extensibility

Soft tissues ability to be elongated or stretched

Dynamic ROM

combination of flexibility and the nervous system's ability to control the rom effficiently

Neuromuscular Efficiency

the ability of the nervous system to recruit the correct muscles (agonist, antagonist, synergist, and stabilizers) to produce force (concentric), reduce force (eccentric), and dynamically stabilize (isometric) the body in all 3 planes of motion.

Postural Distortion Patterns

Predictable patterns of muscle imbalances

Relative Flexibility

the body's tendency to seek the path of least resistance

Muscle Imbalance

Alteration of muscle length surrounding a joint

Cause: postural stress, repetitive movement, lack of core strentgh

Reciprocal Inhibition

simultaneous contraction of one muscle and the relaxation of its ANTAGONIST

EX: Bicep curls- biceps brachii contract while triceps brachii relaxes

Altered Reciprocal Inhibition

a tight AGONIST causes a decrease in the function of it ANTAGONIST

EX: tight hip flexor (psoas) would decrease neural drive of the hip extensor (gluteus maximus)

Synergistic Dominance

when the synergist take over for a weak prime mover. May cause faulty movement patterns

EX: tight hip flexor -> decrease glute -> increase force from synergist (hamstring complex, adductor magnus).

Arthrokinematics

motion of the joints

Arthrokinetic Dysfunction

biomechanical and neuromuscular dysfuction leading to altered joint motion

Autogentic Inhibition

occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction

Pattern Overload

constantly repeating the same pattern of motion, which could place abnormal stress on the body

Davis's Law

states that soft tissue models along the lines of stress

Static Stretching

traditional; the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.

Active- Isolated Stretch

suggested for pre-activity warm up; process of using agonist and synergist to dynamically move the joint into range of motion. 5- 10 reps/ 1-2 seconds

Dynamic Stretching

uses the force production and the momentum of the body to take a joint through the full ROM

ex: prisoner squates, multiplanar lunges

Myofascial Release (FOAM ROLL)

by applying gentle force to a knot the muscle fibers are altered from a bundled bunch to a straighter line.

Cardiorespiratory Fitness

The ability of the respiratory system to supply oxygen-rich blood to skeletal muscles during physical activity

Integrated cardiorespiratory training

planned training programs that improve physiological, physical, and performance adaptations

Intensity

The level of demand that a given activity places on the body

Maximal Oxygen Consumption

the highest rate of oxygen transport and utilization achieved at maximal physical exertion

FITTE

Frequency, Intensity, Time, Type, Enjoyment

Overtraining

excessive volume and a lack of proper rest and recovery

Drawing-in-maneuver

used to recruit the local core stabilizers by drawing the navel in toward the spine