NASM CPT Final Exam Study Guide Questions with Complete Solutions Graded A+, Exams of Nursing

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NASM CPT Final Exam Study Guide Questions with

Complete Solutions Graded A+

Proprioception - Correct AnswersThe 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 Answersspecialized structures that recognize pressure in tissue and transmit signals to sensory nerves. Muscle Spindles - Correct Answerssensory 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 Answerssensory 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 Answersconnective tissue UNDER fascia that acts as an outer layer of the whole muscle Perimysium - Correct Answersconnective tissue acts as an outer layer of fascicles Endomysium - Correct Answersbetween the individual muscle fibers Type 1 Muscle Fiber - Correct Answers"slow-twitch", smaller in size, lessforce produced, long-term contractions (stabilization)

Type 2 Muscle Fiber - Correct Answersfast twitch, larger, quick to fatigue, force and power exercises Agonist - Correct AnswersPRIME MOVER, main muscles ex: chest press-> pectoralis major Synergist - Correct AnswersASSIST PRIME MOVER, ex: chest press - > ant deltoid, triceps Stabilizer - Correct Answersstabilizes while prime mover and assist work. chest press - > rotator cuff Antagonist - Correct AnswersOppose Prime mover, chest press - > posterior delt Right Atrium - Correct Answersgather DEOXGENATED blood returning to the heart from ENTIRE BODY Left Atrium - Correct Answersgathers OXYGENATED blood coming from the LUNGS Right Ventricle - Correct Answersthin walls pumps under low pressure. Pumps to lungs Left Ventricle - Correct Answersthick walls, pumps under high pressure to rest of body Metabolism - Correct Answersall of the chemical reactions that happen in our body to maintain itself. Nutrients are acquired, transported and used by the body. Exercise Metabolism - Correct Answersbioenergetics as it relates to the unique physiologic changes and demands on body during exercise

Glycosis System - Correct Answersproduces lots of energy for 30 - 50 sec. Typical bc it falls in the time frame of 8 - 12 reps Oxidative System - Correct Answersmost complex B- oxidation - Correct Answersbreakdowns triclgycerides into free fatyy acids to produce more ATP Myth of Fat Burning Zone - Correct Answershigher intensity workouts require greater contribution from fat despite the increase in need of fuel source from carbs Biomechanics - Correct Answersinternal and external forces acting on the human body and the effect produced Superior - Correct Answersabove a reference point inferior - Correct Answersbelow a reference point Proximal - Correct Answersreference closest to the center of the body or reference Distal - Correct Answersrefernence furthest away Anterior - Correct AnswersReference in front of the body Posterior - Correct AnswersReference in the back of the body Medial - Correct AnswersRefernence to the midline of the body Lateral - Correct AnswersReference to the outside of the body Contralateral - Correct Answersrefers to a position on the opposite side of the body Ipsilateral - Correct Answerspositioned on the same side of the body

Sagittal Plane - Correct Answersmovements of flexion or extension ex: front lunge, bicep curls, squat Frontal Plane - Correct Answersmovements lateral ex: side lunge, side lat raises Transverse Plane - Correct Answersdivides body in upper and lower halves Adduction - Correct Answersmovement TOWARD the midline of the body Abduction - Correct Answersmovement AWAY from the midline of the body Isotonic - Correct AnswersConstant muscle tension ex: eccentric, concentric Isometric - Correct Answersconstant muscle length isokinetic - Correct AnswersThe speed of movement is fixed. Usually seen in Rehab facilities Force - Correct Answerscharacterized by how much and direction, influenced applied by one object to another. Torque - Correct Answersa force that produces rotation Training Zone 1 - Correct Answerswalking or jogging; Builds aerobic base and aids in recovery Maximal HR x .65 (.75) Training Zone 2 - Correct AnswersGroup Exercise classes, spinning; Increases Aerobic and Anerobic Endurance

Upper Crossed Syndrome (hunch back) - Correct Answersshort 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 Answerssit 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 Answersdoes knee adduct and internally rotate (5 each leg) Pushing Assessment - Correct Answersdoes low back arch, shoulders elevate, head move forward? (20 reps) Pulling assessment - Correct Answerssame as pushing assessment (20 reps) Push up Test - Correct Answersmuscular endurance of the upper body (60 sec) Davies Test - Correct Answersmeasure upper extremity agility and stabilization. Alteranate touching the opposite hand (15 seconds) Shark Skill Test - Correct Answersmeasures 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 Answerswarm up light 8 - 10 reps add weight perform 3 - 5 reps, rest, and increase weight Lower Extremity test: Squat - Correct Answers...

Flexibility - Correct Answersthe ability to move a joint through its complete range of motion Extensibility - Correct AnswersSoft tissues ability to be elongated or stretched Dynamic ROM - Correct Answerscombination of flexibility and the nervous system's ability to control the rom effficiently Neuromuscular Efficiency - Correct Answersthe 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 AnswersPredictable patterns of muscle imbalances Relative Flexibility - Correct Answersthe body's tendency to seek the path of least resistance Muscle Imbalance - Correct AnswersAlteration of muscle length surrounding a joint Cause: postural stress, repetitive movement, lack of core strentgh Reciprocal Inhibition - Correct Answerssimultaneous contraction of one muscle and the relaxation of its ANTAGONIST EX: Bicep curls- biceps brachii contract while triceps brachii relaxes Altered Reciprocal Inhibition - Correct Answersa 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)

Cardiorespiratory Fitness - Correct AnswersThe ability of the respiratory system to supply oxygen-rich blood to skeletal muscles during physical activity Integrated cardiorespiratory training - Correct Answersplanned training programs that improve physiological, physical, and performance adaptations Intensity - Correct AnswersThe level of demand that a given activity places on the body Maximal Oxygen Consumption - Correct Answersthe highest rate of oxygen transport and utilization achieved at maximal physical exertion FITTE - Correct AnswersFrequency, Intensity, Time, Type, Enjoyment Overtraining - Correct Answersexcessive volume and a lack of proper rest and recovery Drawing-in-maneuver - Correct Answersused to recruit the local core stabilizers by drawing the navel in toward the spine Bracing - Correct Answerswhen the abdomin, lower back, and butt muscles are all contracted at the same time Local Stabilization System - Correct Answersprovides support from vertebrae to vetebrae EX: Transversus abdominis, internal oblique, pelvic floor muscles, diaphragm Global Stabilization System - Correct Answersmuscles 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 Answersmarching, 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 AnswersBall Crunch (progress: raise arms overhead), back extensions, reverse crunch, cable rotation Core- Power Exercises - Correct AnswersRotation Chest pass, medball pulloverthrow, Front MB oblique throw, soccer throw Rate of force production - Correct Answersability of muscles to exert maximal force output in a minimal amount of time. Plyometric Training - Correct Answersquick,powerful exercises phases: eccentric (loading), amortization (dynamic stabilization), concentric (unloading) Speed - Correct Answersthe ability to move the body in one direction as fast as possible Stride Rate - Correct Answersnumber of strides in a given time Stride Length - Correct Answersthe distance covered with each stride Frontside Mechanics - Correct Answersproper alignment of leading leg and pelvis, dorsiflexed ankle, knee flexion, hip flexion,and neutral pelvis Backside Mechanics - Correct AnswersProper alignment, ankle plantarflexion, hip extension, knee extension, neutral pelvis Agility - Correct Answersability to accelerate, decelerate, stabilize, and change direction quickly while maintaining posture

7. Tryptophan
8. Valine Types of Carbohydrates - Correct AnswersMonosaccharide: 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 Answers38 g/day - > young men, 25 g/day

• young women Fatty Acids - Correct AnswersSaturated: 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 Answersmost concentrated energy source. 1 g = 9 calories preserve body heat, regulate nutrients in cells, protects organs, prolonges digestion Water consumption Recommendations - Correct Answersmen= 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 Answers< 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 Answerspostworkout window- ingest protein and carbs within 90 minutes, spread protein throughout the day, 4 - 6 meals a day

Ergogenic Aids - Correct Answersenhances athletic performance. Creatine- Typical 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 AnswersMaintenance, Action, Preparation, Contemplation, Precontemplation SMART goals - Correct AnswersSpecific: 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 Answersaim to change a client's thoughts and attitudes toward exercise and physical activity Positive Self-Talk - Correct Answershelp clients come up with a positive list pertaining to exercise Exercise Imagery - Correct Answersthe process created to produce internalized experience to support