NASM CPT FINAL EXAM STUDY GUIDE 2024 | ALL QUESTIONS AND ANSWERS | LATEST UPDATE, Exams of Sport Studies

Download NASM CPT FINAL EXAM STUDY GUIDE 2024 | ALL QUESTIONS AND ANSWERS | LATEST UPDATE and more Exams Sport Studies in PDF only on Docsity! NASM CPT FINAL EXAM STUDY GUIDE 2024 | ALL QUESTIONS AND ANSWERS | LATEST UPDATE | VERIFIED ANSWERS the midline of the body - correct answers ✅Medial further away from the midline of the body - correct answers ✅distal closer to the midline of the body - correct answers ✅proximal on the same side of the body - correct answers ✅ipsilateral on the opposite side of the body - correct answers ✅contralateral below the midline - correct answers ✅inferior above the midline - correct answers ✅superior front of the body - correct answers ✅anterior back of the body - correct answers ✅posterior Senses Muscle Tension Relaxes muscle in response Normal reaction to avoid injury - correct answers ✅Golgi Tendon Organs Hollow, muscular organ that pumps a circulation of blood through the body by means of rhytmic contraction. Positioned in thoracic cavity, lying anteriorly(in front) to the spine and posteriorly(behind) the sternum. - correct answers ✅Structure of the heart Superior(upper) chamber of the heart that receives blood from veins and forces it into ventricles. Deoxygenated blood. - correct answers ✅Atrium consume 3L of water a day. That's 13 cups. Consume sports drink if longer than 60 minutes of exercise. 8% carbs. 16-24 fl oz for every pound of body weight lost after exercise. - correct answers ✅Hydrogen concepts for water and sports drinks Small decreases in food and beverage calories and increase physical activity. Distribute protein, carbs, and fat throughout day. Consume less than 10% of cals from saturated fat. Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars. Limit alcohol. Schedule no fewer than four and as many as six meals a day. Avoid empty calories and highly processed foods. Drink plenty of water(minimum 9 to 13 cups a day) Have clients weigh and measure food at least 1 week. Make them more aware of caloric values and serving sizes. - correct answers ✅best ways to achieve weight loss through nutritional concepts Protein: 10-35% Fat: 20-35% Carbohydrate: 45-65% - correct answers ✅Recommended macronutrient percentages 6 and 10g/kg/day of carbs is recommended. 45 to 65% of total caloric intake. Complex carbs constitute majority of calories. Before exercise consume high carb meal 2 to 4 hours. Glycogen stores are lowered by as much as 80% in the mornings. Endurance athletes consume between 30 and 60g of carbs every hour to maintain blood glucose levels. - correct answers ✅best time to consume macronutrients during activity carbs- 4 calories/gram fats- 9 calories/gram protein- 4 calories/gram - correct answers ✅calories per gram in each macronutrient a baked potato - correct answers ✅what should you eat 2 hours before a workout to ensure you have enough glycogen stored a 90 minute endurance- aerobic metabolism a 40 yd sprint: ATP phosphocreatine - correct answers ✅• Energy pathways and when they are utilized in exercise (e.g., which ones are most likely being used during a 40-yard sprint vs. a 90-minute endurance race?). We are not to diagnose, treat, or make up any meal plans. We refer a licensed physician, therapist, and dietician. - correct answers ✅Scope of Practice of a fitness professional and nutrition. Knees Abduct - Tight and Weak Musculature Tight Musculature: Biceps Femoris, Iliopsoas, Piriformis Weak Musculature: Gluteus Medius, Gluteus Maximus Knees Abduct - Corrective Strategies SMR and Static/Active Stretch: Ilipsoas, Biceps Femoris, Piriformis Movement Assessments (Dynamic Posture)- Overhead Squat Assessment, Single Leg Squat, Pushing and Pulling Assessments Performance Assessments- Push Up Test, Davies Test, Shark Skill Test, Bench Press, and lastly squat. - correct answers ✅objective assessments refers to the relative % of body weight that is fat VS fat-free tissue - correct answers ✅body composition 15% - correct answers ✅What is the recommended BF for men? 25% - correct answers ✅What is the recommended BF for women? Bicep vertical, tricep vertical, subscapular 45 degree fold, iliac crest 45 degree fold - correct answers ✅The Durnin-Womersely skinfold measurement sites when someone is too obese for the skinfold measurement or the underwater weighing - correct answers ✅Reasons for taking circumference measurements when weak prime mover muscles slow down secondary muscles pick up the slack. - correct answers ✅Synergistic dominance. simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place. - correct answers ✅reciprocal inhibition l(inside wrist). - correct answers ✅protocol for measuring a person's radial pulse blood pressure 120/.80 and heart rate 60-100 bpm - correct answers ✅Normal ranges for heart rate and blood pressure. Push, pull, overhead squat Single-leg squat or balance - correct answers ✅Assessments that can be performed on special populations (e.g., a pregnant client) core, flexibility, saq, plyometric, balance, resistance - correct answers ✅Correct exercises in relation to the OPT model Corrective flexibility is designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion. Corrective flexibility includes self-myofascial release(foam roll) techniques and static stretching. Self- myofascial release uses the principle of autogenic inhibition to cause muscle relaxation, whereas static stretching can use either autogenic inhibition or reciprocal inhibition to increase muscle length depending on how the stretch is performed. Corrective flexibility is appropriate at the stabilization level (phase I) of the OPT model. - correct answers ✅Corrective flexibility Active flexibility uses self-myofascial release and active-isolated stretching techniques. Active-isolated stretching is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition. Active-isolated stretching allows for agonists and synergists muscles to move a limb through a full range of motion while functional antagonists are being stretched. For example, supine straight-leg raise uses hip flexors and quads to raise leg and hold it unsupported, whiel antagonist hamstring complex is stretched. Active flexibility appropriate at strength levels(phase 2,3, and 4) of OPT model. - correct answers ✅Active Flexibility never have exercised and dont plan to - correct answers ✅precontemplation stage transthoeretical model never have exercised might take action but no certainty - correct answers ✅contemplation stage transthoeretical model plan to take action within the next 6 months - correct answers ✅preparation stage transthoeretical model exercise regularly but it hasnt been for 6months just yet. plan to maintain - correct answers ✅action stage transthoeretical model have exercised regularly for more than six months and have maintained a healthy lifestyle. - correct answers ✅maintenance stage transthoeretical model maintained a healthy lifestyle and will not give in to the temptations to go back to their old ways. - correct answers ✅termination stage transthoeretical model Specific - clearly defined in such a way anyone could understand what the intended outcome is. Detailed description of what is to be accomplished. Measureable - Quantifiable. Establish a way to access the progress toward each goal. If goal cannot be measured a client cannot manage it. Attainable - Right mix of goals that are challenging, but not extreme. Realistic - Repesent objective toward which an individual is both willing and able to work. Timely - Always have a specific date of completion. Realistic but not too distant in the future. - correct answers ✅SMART goals Difference between success and failure in relationship between trainer and his or her client. Nonverbal and verbal communication - posture, body language, verbal must be clear to be understood correctly. Active listening - genuine interest in client's perspective and getting to know them. Pay attention, avoid distractions, look the speaker in the eye. Asking questions - ask open not close ended questions. Reflecting - Express the purported meaning of what you just heard. Make sure client is accurately understood. Summarizing - Draws all important points of conversation together and again allow clients to clarify either what they have said or how someone has interpreted what they have said. Affirmations show appreciation for clients and their strengths. Listen carefully to know what to affirm. Validate positive comments about their thoughts, plans, skills. Asking permission - ask permission to share information. - correct answers ✅coaching and communication strategies Help clients become aware of their negative thought process. Help clients come up with list of positive thoughts they might use with regard to exercise. Train clients to notice negative thoughts, stop negative thoughts, and translate those into something positive. - correct answers ✅Positive self-talk process created to produce internalized experiences to support or enhance exercise participation. Clients can imagine themselves approaching their activity with greater confidence. Visualize performing with greater relaxation and muscle control. Rehearse positive outcomes. - correct answers ✅Exercise imagery Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat - correct answers ✅muscle imbalances: overactive vs underactive Heels Elevate - Tight and Weak Musculature Tight Musculature: Gastrocnemius, Soleus, Peroneals Weak Musculature: Anterior Tibialis, Posterior Tibialis Heels Elevate - Corrective Strategies SMR and Static/Active Stretch: Gastrocnemius, Soleus, Peroneals Core Strengthening Exercises: Bridge Balance Progression: Single leg Balance, Single-leg Balance Reach - correct answers ✅muscle imbalances: overactive vs underactive *Feet Turn Out - Tight and Weak Musculature Tight Musculature: Lateral Gastrocnemius, Bicep Femoris (short head) Weak Musculature: medial gastrocnemius, medial hamstring, gracilis, sartorius, popliteus *Feet Turn Out - Corrective Strategies SMR and Static/Active Stretch: Lateral Gastrocnemius, Bicep Femoris (short head) Core Strengthening Exercises: Bridge Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat - correct answers ✅muscle imbalances: overactive vs underactive *Knees Adduct - Tight and Weak Musculature Tight Musculature: Adductor Complex, Bicep femoris (short head), TFL, Vastus Lateralis Weak Musculature: Gluteus Medius, Gluteus Maximus, Vastus Medialis Obliques *Knees Adduct - Corrective Strategies SMR and Static/Active Stretch: Adductor Complex, Bicep femoris (short head), TFL, Vastus lateralis, Iliotibial Bands Core Strengthening Exercises: Bridge Resistance Strengthening: Tube Walking Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat - correct answers ✅muscle imbalances: overactive vs underactive - correct answers ✅muscle imbalances: overactive vs underactive increased ability to perform more exercise in less time w/out undue fatigue or excessive soreness - correct answers ✅exercise tolerance exercise that improves w/ effective and efficient energy storage and delivery for physical activity - correct answers ✅metabolic conditioning the muscles ability to contract for an extended period of time and the ability to produce and maintain force production over prelonged periods of time. - correct answers ✅muscular endurance the application of various behavior change and communication strategies with clients that leads to increased accountability and motivation - correct answers ✅fitness coaching the period of time where you dont train. - correct answers ✅offseason games or comps period. - correct answers ✅competitive season form of periodization that provides changes in the acute variables of workouts to achieve different goals on a daily or weekly basis - correct answers ✅undulating periodization classic or traditional strength and power programming that begins with high volume low intensity training and progresses toward low volume high intensity training. - correct answers ✅Linear periodization division of a training program into smaller progressive stages. - correct answers ✅periodization choosing exercises - correct answers ✅exercise selection the part in the workout where you take a break - correct answers ✅rest period an individuals level of effort compared with his or her max effort, usually expressed as a percentage. - correct answers ✅training intensity the amount of weight being lifted - correct answers ✅load the total amount of work performed within a specified time. - correct answers ✅training volume a method of increasing the ability of the muscles to generate force. - correct answers ✅progressive resistance exercise (PRE) hormone provided during pregnancy relaxes and softens ligaments. - correct answers ✅relaxin the scapula protrudes from the back in an abnormal position. - correct answers ✅scapular winging on one leg to assess dynamic flexibility, core strength, balance, and overall neuromuscular control. - correct answers ✅single leg squat asssessment knees move forward and in "knock knees" - correct answers ✅knee valgus assesses dynamic flexibilty, core strength, balance and overall neuromuscular control. - correct answers ✅overhead squat assessment assessment for dynamic posture. - correct answers ✅transitional movement assessment outward curvature of the thoracic spine by which the spine is bent forward. - correct answers ✅kyphotic curve the relative percentage of body weight that is fat vs fat free tissue. - correct answers ✅body composition the pressure of circulating blood against the walls of blood vessels after blood is ejected from the heart. - correct answers ✅blood pressure the force created by blood moving or pulsating through the arteries each time the heart contracts - correct answers ✅pulse goods and services that sare similar and share a beneficial relationship with another product or service - correct answers ✅complementary goods and services process where trainers and or managers apply specific percentages based on previous performance to predict future sales or other measurable outcomes such as sessions serviced. - correct answers ✅forecasting an existing client that purchases more training and wants to continue. - correct answers ✅re-sign they have purchased a training package and therefore are a member. - correct answers ✅point of sale client the aspect of relationship characterized by similarity, agreement., and congruity - correct answers ✅rapport activities used to find more clients. - correct answers ✅prospecting individuals who have shown an interest in personal training services - correct answers ✅leads a part of an organization with assignable revenues and costs and hence ascertainable profitability - correct answers ✅profit center a complete product or service that is ready for immediate use. - correct answers ✅turn key revenue beyond the sale of memberships and services generated by the direct sale of products to customers. - correct answers ✅ancillary revenue activities that create opportunitiues for future sales - correct answers ✅driver of sales a companys overall sales or revenues. before any discounts or returns - correct answers ✅top line activities involved in the day to day functions of a business that dont directly generate revenue. - correct answers ✅operations study of personalities, values, opinions, attitudes, interest, and lifestyles. - correct answers ✅psychographics statistical data relating to the population and the particular groups in it. - correct answers ✅demographics CONCENTRIC MUSCLE CONTRACTION. - correct answers ✅INTEGRATED PERFORMANCE PARADIGM, STRETCH-SHORTENING CYCLE THE SIMULTANEOUS RECRUITMENT OF MULTIPLE MOTOR UNITS RESULTING IN MORE MUSCLE TISSUE CONTRACTING AT THE SAME TIME. - correct answers ✅MOTOR UNIT SYNCHRONIZATION THE NUMBER OF ACTIVATION SIGNALS SENT TO A SINGLE MOTOR UNIT IN 1 SECOND. - correct answers ✅FIRING FREQUENCY THE ACTIVATION OF MOTOR UNITS IN A SUCCESSIVE MANNER TO PRODUCE MORE STRENGTH. - correct answers ✅MOTOR UNIT RECRUITMENT ABILITY OF THE MUSCLES OT EXERT MAX FORCE OUTPUT IN A MINIMAL AMOUNT OF TIME. - correct answers ✅RATE OF FORCE PRODUCTION EXERCISES THAT USE QUICK, POWERFUL MOVEMENTS INVOLVING AN ECCENTRIC CONTRACTION IMMEDIATELY FOLLOWED BY AN EXPLOSIVE CONCENTRIC CONTRACTION - correct answers ✅REACTIVE TRAINING THE ABILITY OF THE NERVOUS SYSTEM TO GATHER AND INTERPRET INFO TO ANTICIPATE AND EXECUTE THE PROPER MOTOR RESPONSE. - correct answers ✅SENSORIMOTOR INTEGRATION ability to prepare, maintain, anticipate, and restore stability at each joint - correct answers ✅joint stability prepare, maintain, anticipate. and restore stability in the entire human movement system - correct answers ✅postural stability functional unit of the nervous system - correct answers ✅neuron portion of the neuron that is responsible for gathering info from other structures. - correct answers ✅dendrite the portion of the neuron that contains the nucleus, lysosomes, mitochondria, and golgi complex - correct answers ✅cell body receptors sensitive to change in length of the muscle and the rate of that change. - correct answers ✅muscle spindles the cumulative sensory input to the cns from all mechanoreceptors that sense body position and limb movements - correct answers ✅proprioception sensory receptors resposible for sensing distortion in body tissues - correct answers ✅mechanoreceptors only located within the spinal cord and brain, receive impulses from afferent neurons and conduct back out to produce motor efferent response. - correct answers ✅interneurons motor neurons that send a message for muscles to contract. - correct answers ✅efferent neurons nerve impulse that move toward the spinal cord and brain from the periphery of the body and are sensory in nature. - correct answers ✅afferent neurons type of lipid in which one fatty acid has been replaced by a phosphate group and one of hte several nitrogen containing molecules - correct answers ✅phospholipid the chemical or substrate form in which most fat exists in food as well as in the body. - correct answers ✅triglyceride a chain of carbons linked or bonded together and the building blocks of fat within the human body - correct answers ✅fatty acid a group of compounds that includes triglycerides, phospholipids, and sterols - correct answers ✅lipids consuming two or more incomplete proteins together to provide needed amino acids - correct answers ✅complementary proteins does not contain all of the essential amino acids - correct answers ✅incomplete protein does contain all of the essential amino acids in the amount the body needs - correct answers ✅complete proteins nonessential amino acids cannot be produce because of disease must be acquired in food. - correct answers ✅conditionally essential amino acids produced by the body - correct answers ✅nonessential amino acids amino acids that cant be made by the body. - correct answers ✅essential amino acids the building blocks of proteins composed of a central carbon atom, a hydrogen atom, an amino group, a carboxyl group and an R-group. - correct answers ✅amino acids larger chains of amino acids linked by peptide bonds. serve several essential functional roles in the body - correct answers ✅protein the nutrient content of a food relative to its calories. - correct answers ✅nutrient density sweetener made from corn starch converted to fructose in food processing - correct answers ✅high fructose corn syrup blood sugar, the sugar that is transported in the body to supply energy to the body's cells - correct answers ✅blood glucose a complex carb that is stored in the liver and muscle cells. When carb energy in needed, glycogen converted into glucose for use by muscle cells. - correct answers ✅glycogen sugar produced in the breakdown of starch. - correct answers ✅maltose sugar present in milk glucose and galactose - correct answers ✅lactose table sugar glucose and fructose - correct answers ✅sucrose hr multiplied by stroke volume measure of overall performance of the heart. - correct answers ✅cardiac output rate at which the heart pumps - correct answers ✅heart rate amount of blood pumped out of the heart with each contraction. - correct answers ✅stroke volume valves that allow for proper blood flow from the atria to the ventricles. - correct answers ✅atrioventricular valves vessels that transport blood away from the heart - correct answers ✅arteries vessels that transport blood from capillaries towards the heart. - correct answers ✅veins small mass of specialized cardiac muscle fibers located on the wall of the right atrium of the heart that receives impulses from the SA node and directs them to the walls of the ventricles. - correct answers ✅atrioventricular node a specialized area of cardiac tissue located in the right atrium that initiates the electrical impulses that determine heart rate pacemaker for the heart. - correct answers ✅sinoatrial node lungs and respiratory passages collect oxygen from the ext environment and transport it into the bloodstream. - correct answers ✅respiratory system heart blood and blood vessels - correct answers ✅cardiovascular system cardiovascular and respiratory systems - correct answers ✅cardiorespiratory system the neuromotor response of the pelvic girdle and lower extremity that serves to orient the body region in response to head position and visual cues. - correct answers ✅pelvo-occular reflex term coined by Buckminster Fuller, skeletal structure, compression and tensionare used to give structure its form providing stability and efficiency in mass and environment. - correct answers ✅tensegrity process by which a short muscle, a tight muscle and or myofascial adhesions in the muscle cause decreased neural drive of its functional antagonist. - correct answers ✅altered reciprocal inhibition decrease in normal movement and functionality of a joint affects range of motion. - correct answers ✅hypomobility frequent immobility which holds the potential for repetitive stress injuries - correct answers ✅repetitive lack of motion less than optimal body positioning that when repeated reinforces poor motor patterns and can lead to abnormal stress and pattern overload. - correct answers ✅suboptimal positioning joints with no joint cavity connective tissue or cartilage - correct answers ✅nonsynovial joints joints held together by a joint capsule and ligaments movement in the body - correct answers ✅synovial joints motions of the joints in the body - correct answers ✅arthrokinematics portion of the skeleton that includes the bones that connect to the spinal column including upper and lower extremities. - correct answers ✅apendicular skeleton portion of the skeletal system consists of the bones of the skull, ribcage and vertebral column - correct answers ✅axial skeleton connective tissue muscle to bone - correct answers ✅tendon strong connective tissue that connects bone to bone. - correct answers ✅ligament muscles that oppose the prime mover - correct answers ✅antagonists muscles that minimize unwanted movement while the agonist and synergists work to provide movement at the joint. - correct answers ✅stabilizers muscles that assist the prime mover in a joint action - correct answers ✅synergists muscles that work as the prime mover in an exercise - correct answers ✅agonists the ability to stretch linearly - correct answers ✅viscoelastic receptors in and around a joint that respond to pressure, acceleration and deceleration at the joint - correct answers ✅joint receptors on back face upwards - correct answers ✅supine multijoint exercise involves flexion at the hip, knee and ankle - correct answers ✅triple flexion extension at hip knee and ankle - correct answers ✅triple extension starting point from which an individual moves - correct answers ✅static posture occuring in more than one plane of motion - correct answers ✅multiplanar production of an active force when a muscle develops tension while shortening in length. - correct answers ✅concentric activation muscle tension that is generated by its contractile elements - correct answers ✅active force the production of an active force when a muscle develops tension while maintaining a constant length. - correct answers ✅isometric activation speed at which a rep is performed - correct answers ✅repetition tempo direction in which muscle is pulled - correct answers ✅line of pull muscle with fibers that are oriented parallel to that muscles longitudinal axis - correct answers ✅parallel muscle muscle with fibers that are oriented at an angle to the muscles longitudinal axis - correct answers ✅pennate muscle the relatively stationary attachment site where muscle attaches begins - correct answers ✅origin the relatively mobile attachment site. - correct answers ✅insertion a white tendinous sheet that attaches muscle to bone - correct answers ✅aponeurosis midregion between the origin and insertion - correct answers ✅muscle belly the incorrect or improper alignment of the joints in a body without movements - correct answers ✅malalignment referring to having disrupted neuromuscular recruitment patterns that lead a muscle to be more active during a joint action - correct answers ✅overactive less active during a joint action - correct answers ✅underactive located from the outside yet act on a structure being considered - correct answers ✅extrinsic located from within and acting directly on a structure being considered - correct answers ✅intrinsic deep inner muscles behind the superficial abdominals that have a direct effect on stabilizing the lumbo pelvic hip complex - correct answers ✅intrinsic core stabilizers adduction of the shoulder blades where the blades move toward the spine - correct answers ✅retraction supraspiatus infraspinator teres minor subscapularis - correct answers ✅four muscles of the rotator cuff when the space between the bone on top of the shoulder and the tendons of the rotator cuff rub against each other during elevation. - correct answers ✅shoulder impingement a combo of dorsiflexion, eversion and abduction - correct answers ✅pronation of the foot