Download NASM CPT-7 Exam Study Guide: Key Concepts in Exercise Science and Fitness and more Study Guides, Projects, Research Physical Activity and Sport Sciences in PDF only on Docsity!
NASM CPT-7 Exam Study Guide
1. SWOT Analysis: strengths, weaknesses, opportunities, threats
2. CEUs: continuing education units; 2.0 units of CEU must be completed every 2 years
3. Extrinsic Motivation: participating in an activity or behavior in order to get a reward or
recognition from others
4. Intrinsic Motivation: engaging in an activity or behavior because they feel satis- faction
5. Process Goals: focus on the actions an individual must engage in during perfor- mance to execute
or perform well
6. Outcome Goals: targets for performance that focus on the end result of the activity
7. Instrumental Support: actions that directly facilitate a behavior to happen , ex- driving someone to
the gym
8. Emotional Support: The encouragement and positive reinforcement that is pro- vided from an
individual to another, which includes being caring, empathetic, and showing concern
9. Informational Support: Providing accurate, current, and informative information, ex- from trainers
10. Companionship Support: When someone engages in a behavior with an indi- vidual, ex-
exercising with a friend or partner
11. Precontemplation: Individual is either unaware or not interested in making a change within the
next 6 months
12. Contemplation: Individual does not currently exercise, but is planning to start within 6 months
13. Preparation: Individual is planning to begin exercising soon, and has taken steps toward it,
and may even be sporadically exercising
14. Action: Individual has been exercising for less than 6 months
15. Maintenance: Individual has been exercising consistently for 6 months or more
16. SMART Goals: Specific, Measurable, Attainable, Realistic, Timely
17. Osteoblasts: Special cells that form and lay down new bone tissue
18. Osteoclasts: Special cells that break down and remove old bone tissue
19. Vertebral Column: Cervical, thoracic, lumbar, sacrum, coccyx
20. Sliding Filament Theory: Theory on the mechanism for muscle contraction
21. Actin: Thin filaments
22. Myosin: Thick filament
23. Type I Muscle Fibers: Smaller, slow twitch, more resistant to fatigue
24. Type II Muscle Fibers: Larger, fast twitch, faster to fatigue
25. Aerobic: Requires oxygen
26. Muscle Spindles: Sensory receptors sensitive to change in length of the muscle and the rate of that
change, stretch reflex
41. Isotonic: Muscle develops tension while visibly changing in length, ex- concen- tric and unusual
42. Isokinetic: Speed of movement is fixed, only done in labs
43. Ammortization: Transition from eccentric loading to concentric unloading
44. Reciprocal Inhibition: The simultaneous contraction of one muscle and the relaxation of its
antagonist to allow movement to take place
45. 1st Class Lever: Seesaw, ex- nodding of the head
46. 2nd Class Lever: Wheelbarrow, ex- calf raise
47. 3rd Class Lever: Most common, ex- forearm during bicep curl
48. VT1 (Ventilatory Threshold 1): Body uses an equal mix of carbs and fats as fuel sources
49. VT2 (Ventilatory Threshold 2): Glucose provides nearly all of the energy for activity
50. Anaerobic: Processes relating to the absence of oxygen
51. ATP-PC: Provides energy very rapidly, lasts about 10-15 seconds
52. Glycolysis: Provides energy for a little longer, lasts 30-60 seconds
53. Oxidative System: Longest lasting, lasts 3+ minutes
54. EAA (Essential Amino Acids): Must be obtained through diet, 9 of them
55. AMDR (Acceptable Macronutrient Distribution Range): Protein= 10-35% Carbs= 45=65%
Fats= 20-35%, Saturated= no more than 10%
56. Calories Per Gram: Protein= 4 cals/g Carbs= 4
cals/g Fat= 9 cals/g Alcohol= 7 cals/g
57. Fiber Recommendations: 30-34 grams per day for men 25-28 grams
per day for women
58. Fat Soluble Vitamins: A, D, E, K
59. Water Recommendations: 15.5 cups/124 oz for men
11.5 cups/92 oz for women
60. Contraindication: A specific situation in which a medication, procedure, or exercise should not
be used because it may be harmful to the individual
61. PAR-Q+ (Physical Activity Readiness Questionnaire): Detailed question- naire designed to assess
an individual's physical readiness to engage in structured exercise
62. Blood Pressure: Systolic- top number, when heart is contracting Diastolic-
bottom number, when heart is at rest
63. Circumference Measurements: Overall dimension of a body segment, used for obese clients
64. Waist to Hip Ratio: Measured at narrowest point of torso and then hips Waist
74. Upper Crossed Syndrome: Postural syndrome characterized by a forward head and
protracted shoulders
75. 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
76. Lower Extremity Functional Test (LEFT): A performance assessment de- signed to test lateral
speed and agility
77. Pro Shuttle (5-10-5) Assessment: A performance assessment designed to test lateral acceleration,
deceleration, agility, and control
78. Golgi Tendon Organ (GTO): Specialized sensory receptor in skeletal muscle, sensitive to changes
in muscular tension and rate of tension change
79. Local Muscles: Rotatores (spine), multifidus (spine), transverse abdominis (middle abs),
diaphram (breathing), quadratus lumborum (lower spine)
80. Global Muscles: External obliques, internal obliques, erector spinae (outside of spine), latissimus
dorsi
81. 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
82. 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
83. Sarcopenia: An age-related loss of muscle mass resulting in weakness and frailty in older
adults
84. Beginner SAQ Drills: 4-6 drills with limited unpredictability ex- cone
shuffles and agility latter drills 1-2 sets rest: 25-60 seconds
85. Intermediate SAQ Drills: 6-8 drills with greater horizontal inertia and limited unpredictability
5-10-5 and box drill 3- sets rest: 0-60 seconds
86. Advanced SAQ Drills: 6-10 drills with max inertia and unpredictability modified box drill
and timed drills 3-5 sets rest: 0-90 seconds
87. Peripheral Heart Action System: Alternates upper body and lower body exer- cises. distributes
blood flow, potentially improving circulation
88. Periodization: Macromanagement or planned manipulation of training variables in an organized
fashion to improve performance over time
89. Acute Variables: Important components that specify how each exercise is to be performed, aka
exercise training variables
90. Training Plans: Macrocycle: annual
