NASM CPT Exam Study Guide: Answers and Explanations, Exams of Nursing

Download NASM CPT Exam Study Guide: Answers and Explanations and more Exams Nursing in PDF only on Docsity! 2023/2024 NASM CPT Final Exam Study Guide Questions And Answers (100% Correct) Graded A+ 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 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 Proprioception - 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 cuff Antagonist - correct answer ✅Oppose Prime mover, chest press -> posterior delt 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 effect 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 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 off 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 effficiently 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