NASM CPT Final Exam with Accurate
Solutions
Medial - ANSWER-the midline of the body
distal - ANSWER-further away from the midline of the body
proximal - ANSWER-closer to the midline of the body
ipsilateral - ANSWER-on the same side of the body
contralateral - ANSWER-on the opposite side of the body
inferior - ANSWER-below the midline
superior - ANSWER-above the midline
anterior - ANSWER-front of the body
posterior - ANSWER-back of the body
Golgi Tendon Organs - ANSWER-Senses Muscle Tension
Relaxes muscle in response
Normal reaction to avoid injury
Structure of the heart - ANSWER-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.
Atrium - ANSWER-Superior(upper) chamber of the heart that receives blood from veins
and forces it into ventricles. Deoxygenated blood.
ventricles - ANSWER-Inferior(lower) chamber of the heart receives blood from its
corresponding atrium and forces blood into arteries.
Diastolic - ANSWER-pressure where the arteries are filling with blood. bottom number in
a blood test
systolic - ANSWER-top number in a blood test.
,Healthy Diastolic and Systolic pressure ranges - ANSWER-120/80 or less than 120
systolic and less than 80 diastolic
Davis Law - ANSWER-soft tissue models along the lines of stress
Sliding Filament theory - ANSWER-a sarcomere shortens as a result of the Z lines
moving closer together 2. the Z lines converge as the result of myosin heads attaching
to the actin filament and asynchronously pulling (power strokes) the actin filament
across the myosin, resulting in shortening of the muscle fiber.
saggital plane of motion - ANSWER-split the body to left and right sides
frontal - ANSWER-split the body front and back halfs
transverse - ANSWER-split the body the top and bottom halves
exercises in the saggital plane of motion - ANSWER-bicep curls, Leg Extensions and
Leg Curls. Leg extensions and leg curls target your quadriceps and hamstrings,
respectively. ...
Front Dumbbell Raises. ...
Crunches. ...
Barbell Biceps Curls.
exercises in the frontal plane of motion - ANSWER-side lunge, lateral dumbbell raise,
ice skater
exercises in the transverse plane of motion - ANSWER-rotation, wood-chop throw,
medicine ball rotation chest pass
Hydrogen concepts for water and sports drinks - ANSWER-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.
best ways to achieve weight loss through nutritional concepts - ANSWER-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.
, Recommended macronutrient percentages - ANSWER-Protein: 10-35%
Fat: 20-35%
Carbohydrate: 45-65%
best time to consume macronutrients during activity - ANSWER-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.
calories per gram in each macronutrient - ANSWER-carbs- 4 calories/gram
fats- 9 calories/gram
protein- 4 calories/gram
what should you eat 2 hours before a workout to ensure you have enough glycogen
stored - ANSWER-a baked potato
• 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?). - ANSWER-a 90 minute endurance- aerobic metabolism
a 40 yd sprint: ATP phosphocreatine
Scope of Practice of a fitness professional and nutrition. - ANSWER-We are not to
diagnose, treat, or make up any meal plans. We refer a licensed physician, therapist,
and dietician.
muscle imbalances: overactive vs underactive - ANSWER-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
Core Strengthening Exercises: Bridge
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
Asymmetrical Weight Shifting - Tight and Weak Musculature
Tight Musculature: Gastrocnemius, Soleus, Biceps Femoris, Adductors, Iliotibial Band,
Ilipsoas, Piriformis
Solutions
Medial - ANSWER-the midline of the body
distal - ANSWER-further away from the midline of the body
proximal - ANSWER-closer to the midline of the body
ipsilateral - ANSWER-on the same side of the body
contralateral - ANSWER-on the opposite side of the body
inferior - ANSWER-below the midline
superior - ANSWER-above the midline
anterior - ANSWER-front of the body
posterior - ANSWER-back of the body
Golgi Tendon Organs - ANSWER-Senses Muscle Tension
Relaxes muscle in response
Normal reaction to avoid injury
Structure of the heart - ANSWER-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.
Atrium - ANSWER-Superior(upper) chamber of the heart that receives blood from veins
and forces it into ventricles. Deoxygenated blood.
ventricles - ANSWER-Inferior(lower) chamber of the heart receives blood from its
corresponding atrium and forces blood into arteries.
Diastolic - ANSWER-pressure where the arteries are filling with blood. bottom number in
a blood test
systolic - ANSWER-top number in a blood test.
,Healthy Diastolic and Systolic pressure ranges - ANSWER-120/80 or less than 120
systolic and less than 80 diastolic
Davis Law - ANSWER-soft tissue models along the lines of stress
Sliding Filament theory - ANSWER-a sarcomere shortens as a result of the Z lines
moving closer together 2. the Z lines converge as the result of myosin heads attaching
to the actin filament and asynchronously pulling (power strokes) the actin filament
across the myosin, resulting in shortening of the muscle fiber.
saggital plane of motion - ANSWER-split the body to left and right sides
frontal - ANSWER-split the body front and back halfs
transverse - ANSWER-split the body the top and bottom halves
exercises in the saggital plane of motion - ANSWER-bicep curls, Leg Extensions and
Leg Curls. Leg extensions and leg curls target your quadriceps and hamstrings,
respectively. ...
Front Dumbbell Raises. ...
Crunches. ...
Barbell Biceps Curls.
exercises in the frontal plane of motion - ANSWER-side lunge, lateral dumbbell raise,
ice skater
exercises in the transverse plane of motion - ANSWER-rotation, wood-chop throw,
medicine ball rotation chest pass
Hydrogen concepts for water and sports drinks - ANSWER-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.
best ways to achieve weight loss through nutritional concepts - ANSWER-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.
, Recommended macronutrient percentages - ANSWER-Protein: 10-35%
Fat: 20-35%
Carbohydrate: 45-65%
best time to consume macronutrients during activity - ANSWER-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.
calories per gram in each macronutrient - ANSWER-carbs- 4 calories/gram
fats- 9 calories/gram
protein- 4 calories/gram
what should you eat 2 hours before a workout to ensure you have enough glycogen
stored - ANSWER-a baked potato
• 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?). - ANSWER-a 90 minute endurance- aerobic metabolism
a 40 yd sprint: ATP phosphocreatine
Scope of Practice of a fitness professional and nutrition. - ANSWER-We are not to
diagnose, treat, or make up any meal plans. We refer a licensed physician, therapist,
and dietician.
muscle imbalances: overactive vs underactive - ANSWER-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
Core Strengthening Exercises: Bridge
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
Asymmetrical Weight Shifting - Tight and Weak Musculature
Tight Musculature: Gastrocnemius, Soleus, Biceps Femoris, Adductors, Iliotibial Band,
Ilipsoas, Piriformis
