NSCA CPT Study Guide With Latest Solutions 100% Verified

NSCA CPT Study Guide With Latest Solutions 100% Verified Basic prescription guidelines for aerobic training - answer- 150 minutes per week (30 minutes a day, 5 days) of moderate intensity - 75 minutes per week of vigorous intensity Basic prescription guidelines for resistance training - answer- At least 2 days per week for 45-60 minutes - 3 sets of 12-15 reps - 30 second rest intervals between sets - 7-9 exercises How to measure intensity - answerHR, METS or VO2 max Average VO2 max for sedentary individual and athlete - answer35 ml/kg/min, 70 ml/kg/min Mild, moderate and severe obesity BMI - answerMild: 25-30 Moderate: 30-35 Severe: 35 + Linear vs Alternation periodization - answerLinear: Weight is increased and reps are decreased --- good for beginners and intermediates Alternation: Alternating between volume and intensity --- good for advanced Initial stage of conditioning - answer- 10-15 minute warm up - Moderate intensity for 15-30 minutes - 40-60% HRR - 3-4 days Improvement stage of conditioning - answer- 10-15 minute warm up - 30 minutes, increase duration 10-20% every week - 50-85% HRR Three major types of stretching - answer- Static: Corrective measure. Passively taking muscles to the point of tension and holding for 10-30 seconds - Ballistic: Uncontrolled bouncing, jerking or posing to achieve great ROM. Muscles contract and can possibly tear - PNF: Designed for rehabilitation. Facilitates muscle relaxation and fuller ROM Common strength training routines - answer- Single set - Multiple set - Pyramid: Increasing or decreasing weight with each set - Superset: Two exercises within the same muscle group - Circuit: Series of exercises back to back with no rest - Split: Different body parts on different days - Horizontal loading: Complete all sets of an exercise before moving on to another exercise - Vertical loading: Complete one set of all exercises before moving on to another set Plan for clients who have a goal of overall health and well being - answer- Flexibility 5-7 days a week - Cardio 3-5 days a week for at least 150 minutes - Resistance training 2-3 days a week for 45-60 minutes When should the exerciser inhale? Exhale? - answerInhale during contraction, exhale during eccentric movement Four phases of Valsalva Maneuver - answer1. Initial pressure rise: Blood forced out of pulmonary circulation into the LA. Caused mild rise in SV 2. Reduced venous return and compensation: Pressure in chest impeded and returns system blood to hear, decreasing SV. Blood vessels constrict with some rise in pressure while pulse rate increase 3. Pressure release: Pressure in chest released, aorta reexpands, slight fall in SV. Venous blood enters heart and CO increases 4. Return to CO: Blood return to heart is enhanced and CO rises, pulse rate regulates Three basic muscle actions ranked from strongest to weakest - answer1. Eccentric: Exerting less force than placed on it. Moves in same direction as resistance 2. Isometric: Maintains length. No movement 3. Concentric: Exerting more force than being placed on it Five essential components when designing a program - answer1. Mode: Type 2. Frequency: How often per week 3. Intensity: Measured by THR, talking test, RPE 4. Duration: How long 5. Progression: Changing workouts Four Exercise Principles - answer1. Specificity 2. Adaptation 3. Overload 4. Progression Acute adaptations - answer- SV increases - CO increases - Respiratory Response increases Chronic adaptations - answer- Ventilation increases due to increased TV and frequency - Pulmonary diffusion is enhanced - Muscle O2 utilization increases - Calorie expenditure increases - RBC's increase carrying capacity, cardiac muscle increases, lower BP and reduced blood lipids Guidelines for pregnant women - answer- 15 minute workouts, add 2 minutes weekly - Supine position is not recommend after 16 weeks - Low impact Guidelines for adolescents - answer- 2-3 days - Single set workouts - 12 exercises per workout - 2-3 sets of 10-15 reps Guidelines for post menopausal women - answer- 2 days