Nasm CPT Final Exam Study Guide Questions And Answers Verified 100% Correct

Nasm CPT Final Exam Study Guide Questions And Answers Verified 100% Correct Torque - ANSWER a force that produces rotation Training Zone 1 - ANSWER walking or jogging; Builds aerobic base and aids in recovery Maximal HR x .65 (.75) Training Zone 2 - ANSWER Group Exercise classes, spinning; Increases Aerobic and Anerobic Endurance Maximal HR x .76 (.85) Training Zone 3 - ANSWER Sprinting; Builds high end work capacity Maximal HR x .86 (.96) Estimated Maximal Heart Rate - ANSWER 220- age Body Mass Index - ANSWER weight proportional to height BMI= [weight (lbs)/height (inchxinch)] x 703 YMCA 3 minute Step Test - ANSWER 96 steps per minute for 3 minutes. Record HR for 60 sec and locate recovery pulse on chart and determine which training zone Rockport Walk Test - ANSWER clients walks a mile on treadmill and HR and time are recorded after. Use formula Pronation Distortion Syndrome (ASHA) - 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) - 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) - 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 - 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 - ANSWER does knee adduct and internally rotate (5 each leg) Pushing Assessment - ANSWER does low back arch, shoulders elevate, head move forward? (20 reps) Pulling assessment - ANSWER same as pushing assessment (20 reps) Push up Test - ANSWER muscular endurance of the upper body (60 sec) Davies Test - ANSWER measure upper extremity agility and stabilization. Alteranate touching the opposite hand (15 seconds) Shark Skill Test - 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 - ANSWER warm up light 8-10 reps add weight perform 3-5 reps, rest, and increase weight Lower Extremity test: Squat - ANSWER ... Flexibility - ANSWER the ability to move a joint through its complete range of motion Extensibility - ANSWER Soft tissues ability to be elongated or stretched Dynamic ROM - ANSWER combination of flexibility and the nervous system's ability to control the rom effficiently Neuromuscular Efficiency - ANSWER the 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 - ANSWER Predictable patterns of muscle imbalances Relative Flexibility - ANSWER the body's tendency to seek the path of least resistance Muscle Imbalance - ANSWER Alteration of muscle length surrounding a joint Cause: postural stress, repetitive movement, lack of core strentgh Reciprocal Inhibition - ANSWER simultaneous contraction of one muscle and the relaxation of its ANTAGONIST EX: Bicep curls- biceps brachii contract while triceps brachii relaxes Altered Reciprocal Inhibition - ANSWER a 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) Synergistic Dominance - ANSWER when the synergist take over for a weak prime mover. May cause faulty movement patterns EX: tight hip flexor -> decrease glute -> increase force from synergist (hamstring complex, adductor magnus). Arthrokinematics - ANSWER motion of the joints Arthrokinetic Dysfunction - ANSWER biomechanical and neuromuscular dysfuction leading to altered joint motion Autogentic Inhibition - ANSWER occurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction Pattern Overload - ANSWER constantly repeating the same pattern of motion, which could place abnormal stress on the body Davis's Law - ANSWER states that soft tissue models along the lines of