NASM CPT Final Exam Study Guide/137 Questions and Answers/2022/2023
Nasm CPT Final Exam Study Guide/137 Questions
and Answers/2022/2023
Proprioception
... [Show More] - Correct Answer -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 - Correct Answer -specialized structures that recognize
pressure in tissue and transmit signals to sensory nerves.
Muscle Spindles - Correct Answer -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 - Correct Answer -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 - Correct Answer -connective tissue UNDER fascia that acts as an
outer layer of the whole muscle
Perimysium - Correct Answer -connective tissue acts as an outer layer of
fascicles
Endomysium - Correct Answer -between the individual muscle fibers
Type 1 Muscle Fiber - Correct Answer -"slow-twitch", smaller in size, lessforce
produced, long-term contractions (stabilization)
Type 2 Muscle Fiber - Correct Answer -fast twitch, larger, quick to fatigue,
force and power exercises
Agonist - Correct Answer -PRIME MOVER, main muscles
ex: chest press-> pectoralis major
Synergist - Correct Answer -ASSIST PRIME MOVER,
ex: chest press -> ant deltoid, triceps
Stabilizer - Correct Answer -stabilizes while prime mover and assist work.
chest press -> rotator cuf
Antagonist - Correct Answer -Oppose Prime mover,
chest press -> posterior delt
Right Atrium - Correct Answer -gather DEOXGENATED blood returning to the
heart from ENTIRE BODY
Left Atrium - Correct Answer -gathers OXYGENATED blood coming from the
LUNGS
Right Ventricle - Correct Answer -thin walls pumps under low pressure.
Pumps to lungs
Left Ventricle - Correct Answer -thick walls, pumps under high pressure to
rest of body
Metabolism - Correct Answer -all of the chemical reactions that happen in our
body to maintain itself. Nutrients are acquired, transported and used by the
body.
Exercise Metabolism - Correct Answer -bioenergetics as it relates to the
unique physiologic changes and demands on body during exercise
Substrates - Correct Answer -where enzymes act
Carbohydrates - Correct Answer -Sugars, starches, and fiber. Provide the
body with a source of fuel and energy required for all daily activities
Glucose - Correct Answer -a simple sugar that comes from the digestion of
carbs that is transported through the blood and is used or stored as energy
Glycogen - Correct Answer -the stored form of carbs, when needed it
converts to glucose and used
Fat - Correct Answer -a secondary source of energy
Trigylcerides - Correct Answer -come from fats, when calories are consumed
but not used they are converted and stored in fat cells
Protein - Correct Answer -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 - Correct Answer -glucose form from non carb sources like
amino acids
Adenosine Triphosphate (ATP) - Correct Answer -Energy storage and transfer
unit in the cells. When chemical bonds that hold it together are broken,
energy is released
Adenosine Diphosphate (ADP) - Correct Answer -molecule produced by ATP
ATP-PC system - Correct Answer -simpliest and fastest, occurs without
oxygen (anaerobic), provides energy for high intensity, short-duration
ex: power and strentgh
Glycosis System - Correct Answer -produces lots of energy for 30-50 sec.
Typical bc it falls in the time frame of 8-12 reps
Oxidative System - Correct Answer -most complex
B- oxidation - Correct Answer -breakdowns triclgycerides into free fatyy acids
to produce more ATP
Myth of Fat Burning Zone - Correct Answer -higher intensity workouts require
greater contribution from fat despite the increase in need of fuel source from
carbs
Biomechanics - Correct Answer -internal and external forces acting on the
human body and the efect produced
Superior - Correct Answer -above a reference point
inferior - Correct Answer -below a reference point
Proximal - Correct Answer -reference closest to the center of the body or
reference
Distal - Correct Answer -refernence furthest away
Anterior - Correct Answer -Reference in front of the body
Posterior - Correct Answer -Reference in the back of the body
Medial - Correct Answer -Refernence to the midline of the body
Lateral - Correct Answer -Reference to the outside of the body
Contralateral - Correct Answer -refers to a position on the opposite side of
the body
Ipsilateral - Correct Answer -positioned on the same side of the body
Sagittal Plane - Correct Answer -movements of flexion or extension
ex: front lunge, bicep curls, squat
Frontal Plane - Correct Answer -movements lateral
ex: side lunge, side lat raises
Transverse Plane - Correct Answer -divides body in upper and lower halves
Adduction - Correct Answer -movement TOWARD the midline of the body
Abduction - Correct Answer -movement AWAY from the midline of the body
Isotonic - Correct Answer -Constant muscle tension
ex: eccentric, concentric
Isometric - Correct Answer -constant muscle length
isokinetic - Correct Answer -The speed of movement is fixed. Usually seen in
Rehab facilities
Force - Correct Answer -characterized by how much and direction, influenced
applied by one object to another.
Torque - Correct Answer -a force that produces rotation
Training Zone 1 - Correct Answer -walking or jogging; Builds aerobic base and
aids in recovery
Maximal HR x .65 (.75)
Training Zone 2 - Correct Answer -Group Exercise classes, spinning; Increases
Aerobic and Anerobic Endurance
Maximal HR x .76 (.85)
Training Zone 3 - Correct Answer -Sprinting; Builds high end work capacity
Maximal HR x .86 (.96)
Estimated Maximal Heart Rate - Correct Answer -220- age
Body Mass Index - Correct Answer -weight proportional to height
BMI= [weight (lbs)/height (inchxinch)] x 703
YMCA 3 minute Step Test - Correct Answer -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 - Correct Answer -clients walks a mile on treadmill and HR
and time are recorded after. Use formula
Pronation Distortion Syndrome (ASHA) - Correct Answer -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) - Correct Answer -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) - Correct Answer -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 - Correct Answer -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 - Correct Answer -does knee adduct and
internally rotate (5 each leg)
Pushing Assessment - Correct Answer -does low back arch, shoulders
elevate, head move forward? (20 reps)
Pulling assessment - Correct Answer -same as pushing assessment (20 reps)
Push up Test - Correct Answer -muscular endurance of the upper body (60
sec)
Davies Test - Correct Answer -measure upper extremity agility and
stabilization. Alteranate touching the opposite hand (15 seconds)
Shark Skill Test - Correct Answer -measures lower extremity agility and
coordination. clients hops in each box single legged, and will have time
added if hands come of hips, other leg touches ground, wrong square, does
not go back to center.
Upper Extremity test: Bench - Correct Answer -warm up light 8-10 reps
add weight perform 3-5 reps, rest, and increase weight
Lower Extremity test: Squat - Correct Answer -...
Flexibility - Correct Answer -the ability to move a joint through its complete
range of motion
Extensibility - Correct Answer -Soft tissues ability to be elongated or
stretched
Dynamic ROM - Correct Answer -combination of flexibility and the nervous
system's ability to control the rom efficiently
Neuromuscular Efficiency - Correct Answer -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 - Correct Answer -Predictable patterns of muscle
imbalances
Relative Flexibility - Correct Answer -the body's tendency to seek the path of
least resistance
Muscle Imbalance - Correct Answer -Alteration of muscle length surrounding
a joint
Cause: postural stress, repetitive movement, lack of core strentgh
Reciprocal Inhibition - Correct Answer -simultaneous contraction of one
muscle and the relaxation of its ANTAGONIST
EX: Bicep curls- biceps brachii contract while triceps brachii relaxes
Altered Reciprocal Inhibition - Correct Answer -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 - Correct Answer -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 - Correct Answer -motion of the joints
Arthrokinetic Dysfunction - Correct Answer -biomechanical and
neuromuscular dysfuction leading to altered joint motion
Autogentic Inhibition - Correct Answer -occurs when the neural impulses
sensing tension are greater than the impulses causing muscle contraction
Pattern Overload - Correct Answer -constantly repeating the same pattern of
motion, which could place abnormal stress on the body
Davis's Law - Correct Answer -states that soft tissue models along the lines of
stress
Static Stretching - Correct Answer -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 - Correct Answer -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 - Correct Answer -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) - Correct Answer -by applying gentle force
to a knot the muscle fibers are altered from a bundled bunch to a straighter
line.
Cardiorespiratory Fitness - Correct Answer -The ability of the respiratory
system to supply oxygen-rich blood to skeletal muscles during physical
activity
Integrated cardiorespiratory training - Correct Answer -planned training
programs that improve physiological, physical, and performance adaptations
Intensity - Correct Answer -The level of demand that a given activity places
on the body
Maximal Oxygen Consumption - Correct Answer -the highest rate of oxygen
transport and utilization achieved at maximal physical exertion
FITTE - Correct Answer -Frequency, Intensity, Time, Type, Enjoyment
Overtraining - Correct Answer -excessive volume and a lack of proper rest
and recovery
Drawing-in-maneuver - Correct Answer -used to recruit the local core
stabilizers by drawing the navel in toward the spine
Bracing - Correct Answer -when the abdomin, lower back, and butt muscles
are all contracted at the same time
Local Stabilization System - Correct Answer -provides support from vertebrae
to vetebrae
EX: Transversus abdominis, internal oblique, pelvic floor muscles, diaphragm
Global Stabilization System - Correct Answer -muscles that attach from the
pelvic to the spine, transfer loads between upper and lower extremities.
Ex: Psoas MAjor, external oblique, portions of internal oblique, gluteus
medius, adductor complex
Core- Stabilizing Exercises - Correct Answer -marching, floor bridge, prone
cobra,
prone iso abs (plank): Regressions- push up position, push up position w/
knees down, hands on bench feet on ground
Core- Strength Exercises - Correct Answer -Ball Crunch (progress: raise arms
overhead), back extensions, reverse crunch, cable rotation
Core- Power Exercises - Correct Answer -Rotation Chest pass, medball
pulloverthrow, Front MB oblique throw, soccer throw
Rate of force production - Correct Answer -ability of muscles to exert
maximal force output in a minimal amount of time.
Plyometric Training - Correct Answer -quick,powerful exercises
phases: eccentric (loading), amortization (dynamic stabilization), concentric
(unloading)
Speed - Correct Answer -the ability to move the body in one direction as fast
as possible
Stride Rate - Correct Answer -number of strides in a given time
Stride Length - Correct Answer -the distance covered with each stride
Frontside Mechanics - Correct Answer -proper alignment of leading leg and
pelvis, dorsiflexed ankle, knee flexion, hip flexion,and neutral pelvis
Backside Mechanics - Correct Answer -Proper alignment, ankle plantarflexion,
hip extension, knee extension, neutral pelvis
Agility - Correct Answer -ability to accelerate, decelerate, stabilize, and
change direction quickly while maintaining posture
Quickness - Correct Answer -the ability to react and change body position
with maximal rate of force in all planes of motion
General Adaptation Syndrome (GAS) - Correct Answer -how the body
responds and adapts to stress
Stages: Alarm Reaction, Resistance DEvelopment, Exhaustion
Specific adaptation to imposed demands (SAID) Principle - Correct Answer
-states that the body will adapt to the specific demands being placed on it
Acute Variables - Correct Answer -important components that specify how
each exercise is to be performed
Training Volume - Correct Answer -AMOUNT of physical training performed in
a specified period.
Training Frequency - Correct Answer -number of training sessions performed
during a specific period (usually 1 week)
Training Duration - Correct Answer -timeframe from the start of the workout
to the end OR length of time (weeks) spent in one phase of training
Nutrition - Correct Answer -process by which a living organism assimilates
food and uses it for growth and repair of tissues
Calorie - Correct Answer -expression of energy, equal to 1,000 calories
Essential Amino Acids - Correct Answer -1. Isoleucine
2. Leucine
3. Lysine
4.Methionine
5. Phenylalanine
6. Threonine
7. Tryptophan
8. Valine
Types of Carbohydrates - Correct Answer -Monosaccharide: single sugar units
connected to make glucose
Disaccharides 2 sugar units (sucrose [sugar], lactose[milk]
Polysaccharides: longs chains of mono. Complex carbs(starch/fiber)
Daily recommendation for Fiber - Correct Answer -38 g/day -> young men, 25
g/day -> young women
Fatty Acids - Correct Answer -Saturated: risk for heart disease, raise bad
cholesterol
Unsaturated: increase good cholesterol
Monounsaturated: ONE double bond, olive & canola oil
Polyunsaturated: >One double bond, cold water fish
Lipids (Fats) - Correct Answer -most concentrated energy source.
1 g = 9 calories
preserve body heat, regulate nutrients in cells, protects organs, prolonges
digestion
Water consumption Recommendations - Correct Answer -men= 3.0 L (13
cups) daily
women = 2.2 L (9 cups) daily
(add 8 ounces of water for every 25 lbs over ideal weight)
Altering Body Composition: FAT LOSS - Correct Answer -< 10% of calories
from sat fats, increase physical activity, dec food and bev calories, limit
alcohol, 4-6 meals a day, avoid processed food
Altering Body Composition: LEAN MASS - Correct Answer -postworkout
window- ingest protein and carbs within 90 minutes, spread protein
throughout the day, 4-6 meals a day
Ergogenic Aids - Correct Answer -enhances athletic performance. CreatineTypical dosage 20 grams per day for 5-7 days then 2-5 grams per day for
maintenance. Increase in 4-5 lbs, maintenance safe for 2-5 years
Ex: Creatine, builds muscle mass, strentgh, and anerobic performance.
Stimulants
Stages of change - Correct Answer -Maintenance, Action, Preparation,
Contemplation, Precontemplation
SMART goals - Correct Answer -Specific: detailed description of goal
Measurable: quantifiable goals
Attainable: right mix that are challenging but in reach
Realistic: the individual truly believes it can be done
Timely: A specific date of completion
Cognitive Strategies - Correct Answer -aim to change a client's thoughts and
attitudes toward exercise and physical activity
Positive Self-Talk - Correct Answer -help clients come up with a positive list
pertaining to exercise
Exercise Imagery - Correct Answer -the process created to produce
internalized experience to support [Show Less]