NASM CPT-7 Exam

SWOT Analysis

strengths, weaknesses, opportunities, threats

CEUs

continuing education units; 2.0 units of CEU must be completed every 2 years

Extrinsic Motivation

participating in an activity or behavior in order to get a reward or recognition from others

Intrinsic Motivation

engaging in an activity or behavior because they feel satisfaction

Process Goals

focus on the actions an individual must engage in during performance to execute or perform well

Outcome Goals

targets for performance that focus on the end result of the activity

Instrumental Support

actions that directly facilitate a behavior to happen , ex- driving someone to the gym

Emotional Support

The encouragement and positive reinforcement that is provided from an individual to another, which includes being caring, empathetic, and showing concern

Informational Support

Providing accurate, current, and informative information, ex- from trainers

Companionship Support

When someone engages in a behavior with an individual, ex- exercising with a friend or partner

Precontemplation

Individual is either unaware or not interested in making a change within the next 6 months

Contemplation

Individual does not currently exercise, but is planning to start within 6 months

Preparation

Individual is planning to begin exercising soon, and has taken steps toward it, and may even be sporadically exercising

Action

Individual has been exercising for less than 6 months

Maintenance

Individual has been exercising consistently for 6 months or more

SMART Goals

Specific, Measurable, Attainable, Realistic, Timely

Osteoblasts

Special cells that form and lay down new bone tissue

Osteoclasts

Special cells that break down and remove old bone tissue

Vertebral Column

Cervical, thoracic, lumbar, sacrum, coccyx

Sliding Filament Theory

Theory on the mechanism for muscle contraction

Actin

Thin filaments

Myosin

Thick filament

Type I Muscle Fibers

Smaller, slow twitch, more resistant to fatigue

Type II Muscle Fibers

Larger, fast twitch, faster to fatigue

Aerobic

Requires oxygen

Muscle Spindles

Sensory receptors sensitive to change in length of the muscle and the rate of that change, stretch reflex

Golgi Tendon

Sensitive to changes in muscle tension and rate of tension change

Atrium

Superior chambers of the heart that gather blood returning to the heart

Ventricle

Inferior chambers of the heart that pump blood to the lungs and body

Sinoatrial Node (SA Node)

Located in the right atrium, serves as a natural pacemaker for the heart

Arteries

Vessels that transport blood away from the heart

Veins

Vessels that carry blood to the heart

Hypertension

140/90 or higher

Gluconeogenesis

The formation of glucose from proteins and fats only

Sagittal Plane

Divides body into left and right halves, front-to-back and up-and-down movements

Frontal Plane

Divides body into front and back halves, side-to-side movements

Transverse Plane

Divides body into top and bottom halves, horizontal abduction and adduction, ex- chest flys

Concentric

Shortening of a muscle during muscle contraction

Eccentric

Muscle develops tension while lengthening, decelerates force

Isometric

No visible change in muscle length, ex-plank

Isotonic

Muscle develops tension while visibly changing in length, ex- concentric and eccentric

Isokinetic

Speed of movement is fixed, only done in labs

Ammortization

Transition from eccentric loading to concentric unloading

Reciprocal Inhibition

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place

1st Class Lever

Seesaw, ex- nodding of the head

2nd Class Lever

Wheelbarrow, ex- calf raise

3rd Class Lever

Most common, ex- forearm during bicep curl

VT1 (Ventilatory Threshold 1)

Body uses an equal mix of carbs and fats as fuel sources

VT2 (Ventilatory Threshold 2)

Glucose provides nearly all of the energy for activity

Anaerobic

Processes relating to the absence of oxygen

ATP-PC

Provides energy very rapidly, lasts about 10-15 seconds

Glycolysis

Provides energy for a little longer, lasts 30-60 seconds

Oxidative System

Longest lasting, lasts 3+ minutes

EAA (Essential Amino Acids)

Must be obtained through diet, 9 of them

AMDR (Acceptable Macronutrient Distribution Range)

Protein= 10-35%

Carbs= 45=65%

Fats= 20-35%, Saturated= no more than 10%

Calories Per Gram

Protein= 4 cals/g

Carbs= 4 cals/g

Fat= 9 cals/g

Alcohol= 7 cals/g

Fiber Recommendations

30-34 grams per day for men

25-28 grams per day for women

Fat Soluble Vitamins

A, D, E, K

Water Recommendations

15.5 cups/124 oz for men

11.5 cups/92 oz for women

Contraindication

A specific situation in which a medication, procedure, or exercise should not be used because it may be harmful to the individual

PAR-Q+ (Physical Activity Readiness Questionnaire)

Detailed questionnaire designed to assess an individual's physical readiness to engage in structured exercise

Blood Pressure

Systolic- top number, when heart is contracting

Diastolic- bottom number, when heart is at rest

Circumference Measurements

Overall dimension of a body segment, used for obese clients

Waist to Hip Ratio

Measured at narrowest point of torso and then hips

Waist Measurement/Hip Measurement

Durnin-Womersley Protocol

4 site measurement, measures biceps, triceps, subscapular, and suprailiac

YMCA Test

Aerobic test that measures cardio fitness, 3 minute bout of stair-stepping at a specific cadence

Rockport Walk Test

Aerobic test that measures cardio fitness for low fitness level individuals, walk as fast as possible and take pulse immediately after one mile

1.5 Mile Run Test

Aerobic test that measures cardio fitness, run 1.5 miles as fast as possible, used mostly for athletes

Kinetic Chain Checkpoints

foot/ankle

knees

lumbo-pelvic hip

shoulders

head

Knee Valgus

Knees collapse inward (knock knees) due to hip adduction and internal rotation

Knee Varus

Knees bow outward (bowlegged)

Lower Crossed Syndrome

A postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine

Pes Planus Distortion Syndrome

Postural syndrome characterized by flat feet, knee valgus, and adducted and internally rotated hips

Upper Crossed Syndrome

Postural syndrome characterized by a forward head and protracted shoulders

Overhead squat assessment (OHSA)

A movement assessment designed to assess dynamic posture, core stability, and neuromuscular control of the whole body during a squatting motion

Lower Extremity Functional Test (LEFT)

A performance assessment designed to test lateral speed and agility

Pro Shuttle (5-10-5) Assessment

A performance assessment designed to test lateral acceleration, deceleration, agility, and control

Golgi Tendon Organ (GTO)

Specialized sensory receptor in skeletal muscle, sensitive to changes in muscular tension and rate of tension change

Local Muscles

Rotatores (spine), multifidus (spine), transverse abdominis (middle abs), diaphram (breathing), quadratus lumborum (lower spine)

Global Muscles

External obliques, internal obliques, erector spinae (outside of spine), latissimus dorsi

Vestibular System

Provides information about the position of the body and head, and spatial orientation relative to its surrounding environment; located in the inner ears that assist with balance

Somatosensory System

Provides information that is acquired from receptors in the body (skin, muscle, joints, tendons) about the position and motion of the body parts relative to other body regions and the support surface, STABLE and UNSTABLE SURFACES

Sarcopenia

An age-related loss of muscle mass resulting in weakness and frailty in older adults

Beginner SAQ Drills

4-6 drills with limited unpredictability

ex- cone shuffles and agility latter drills

1-2 sets

rest: 25-60 seconds

Intermediate SAQ Drills

6-8 drills with greater horizontal inertia and limited unpredictability

5-10-5 and box drill

3-4 sets

rest: 0-60 seconds

Advanced SAQ Drills

6-10 drills with max inertia and unpredictability

modified box drill and timed drills

3-5 sets

rest: 0-90 seconds

Peripheral Heart Action System

Alternates upper body and lower body exercises. distributes blood flow, potentially improving circulation

Periodization

Macromanagement or planned manipulation of training variables in an organized fashion to improve performance over time

Acute Variables

Important components that specify how each exercise is to be performed, aka exercise training variables

Training Plans

Macrocycle: annual

Mesocycle: monthly

Microcycle: weekly

Linear Periodization

A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time

Triple Flexion

A multijoint exercise that involves flexion at the hip, knee, and ankle

Triple Extension

A multijoint exercise that involves extension at the hip, knee, and ankle

Osteopenia

Lower than normal bone density and a precursor to osteoporosis

Osteoporosis

A condition of reduced bone mineral density, which increases risk of bone fracture