Download NASM CPT Final Exam Questions and Answers: Anatomy, Physiology, and Exercise Science and more Exams Nursing in PDF only on Docsity!
NASM CPT Final Exam Questions and
Answers
Medial - Correct answer-the midline of the body distal - Correct answer-further away from the midline of the body proximal - Correct answer-closer to the midline of the body ipsilateral - Correct answer-on the same side of the body contralateral - Correct answer-on the opposite side of the body inferior - Correct answer-below the midline superior - Correct answer-above the midline anterior - Correct answer-front of the body posterior - Correct answer-back of the body Golgi Tendon Organs - Correct answer-Senses Muscle Tension Relaxes muscle in response Normal reaction to avoid injury Structure of the heart - Correct 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 - Correct answer-Superior(upper) chamber of the heart that receives blood from veins and forces it into ventricles. Deoxygenated blood. ventricles - Correct answer-Inferior(lower) chamber of the heart receives blood from its corresponding atrium and forces blood into arteries. Diastolic - Correct answer-pressure where the arteries are filling with blood. bottom number in a blood test systolic - Correct answer-top number in a blood test.
Healthy Diastolic and Systolic pressure ranges - Correct answer-120/80 or less than 120 systolic and less than 80 diastolic Davis Law - Correct answer-soft tissue models along the lines of stress
35% Fat: 20-35% Carbohydrate: 45-65%
best time to consume macronutrients during activity - Correct 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 - Correct 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 - Correct 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?). - Correct answer-a 90 minute endurance- aerobic metabolism a 40 yd sprint: ATP phosphocreatine Scope of Practice of a fitness professional and nutrition. - Correct 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 - Correct 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 Weak Musculature: Gluteus Medius, Gluteus Maximus, Transversus
Core Strengthening Exercises: Bridge Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat *Low Back Arches (Anterior Tilt) - Tight and Weak Musculature Tight Musculature: Hip Flexor Complex, Erector Spinae, Latissimus Dorsi Weak Musculature: Gluteus Maximus, Hamstrings, Intrinsic Core Stabilizers (Transverse Abdominus, Multifidus, Transversospinalis, Internal Obliques, Pelvic Floor Muscles) *Low Back Arches (Anterior Tilt) - Corrective Strategies SMR and Static/Active Stretch: Hip Flexor Complex, Latissimus Dorsi, Erector Spinae Core Strengthening Exercises: Marching, Bridge Resistance Strengthening: Ball Squats Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat Low Back Rounds (Posterior Tilt) - Tight and Weak Musculature Tight Musculature: External Obliques, Rectus Abdominis, Hamstrings Weak Musculature: Gluteus Medius, Gluteus Maximus, Lumbo-Pelvic-Hip Complex, Stabilization Mechanism Low Back Rounds (Posterior Tilt) - Corrective Strategies SMR and Static/Active Stretch: External Obliques, Rectus Abdominis, Hamstrings Core Strengthening Exercises: Bridge Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat Abdomen Protrudes - Tight and Weak Msuculature Tight Musculature: Ilipsoas Weak Musculature: Lumbo-Pelvic-Hip Complex, Stabilization Mechanism Abdomen Protrudes - Corrective Strategies SMR and Static/Active Stretch: Iliopsoas
Core Strengthening Exercises: Bridge Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat
Shoulder Blades Protracted - Tight and Weak Musculature Tight Musculature: Pectoralis Major, Pectoralis Minor, Latissimus Dorsi
Weak Musculature: Rhomboids, Middle and Lower Trapezius, Teres Minor, Infraspinatus Shoulder Blades Protracted - Corrective Strategies SMR and Static/Active Stretch: Pectoralis Major, Pectoralis Minor, Latissimus Dorsi Core Strengthening: Prone Cobra Resistance Strengthening: Squat to Row Balance Progression: Single-leg Scaption *Shoulder Elevation - Tight and Weak Musculature Tight Musculature: Upper Trapezius, Scalenes, Levator Scapulae Weak Musculature: Middle and Lower Trapezius, Rhomboids, Rotator Cuff *Shoulder Elevation - Corrective Strategies SMR and Static/Active Stretch: Upper Trapezius, Scalenes, Levator Scapulae Core Strengthening: Prone Cobra Resistance Strengthening: Ball Cobra Balance Progression: Single-leg Scaption *Forward Head - Tight and Weak Musculature Tight Musculature: Upper Trapezius, Scalenes, Levator Scapulae Weak Musculature: Deep Cervical Flexors (Longus Coli, Longus Capitus) *Forward Head - Corrective Strategies SMR and Static/Active Stretch: Upper Trapezius, Scalenes, Levator Scapulae Core Strengthening: Prone Cobra Resistance Strengthening: Keep head in neutral position during all exercises Balance Progression: Single-leg Scaption subjective assessments - Correct answer-gathered from a propsective client to give the personal trainer feedback regarding personal history - such as occupation, lifestyle, and medical background.
Body Composition- Body Fat Percentage,Circumference Measurements, Waist to Hip Ratio, Body Mass Index Cardiorespiratory Assessments- YMCA 3 Minute Step Test, Rockport Walk Test Static Posture Assessments- Kinetic Chain Check Points 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. body composition - Correct answer-refers to the relative % of body weight that is fat VS fat-free tissue What is the recommended BF for men? - Correct answer-15% What is the recommended BF for women? - Correct answer-25% The Durnin-Womersely skinfold measurement sites - Correct answer-Bicep vertical, tricep vertical, subscapular 45 degree fold, iliac crest 45 degree fold Reasons for taking circumference measurements - Correct answer-when someone is too obese for the skinfold measurement or the underwater weighing Synergistic dominance. - Correct answer-when weak prime mover muscles slow down secondary muscles pick up the slack. reciprocal inhibition - Correct answer-simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place. protocol for measuring a person's radial pulse - Correct answer-l(inside wrist). Normal ranges for heart rate and blood pressure. - Correct answer-blood pressure 120/.80 and heart rate 60-100 bpm Assessments that can be performed on special populations (e.g., a pregnant client) - Correct answer-Push, pull, overhead squat Single-leg squat or balance Correct exercises in relation to the OPT model - Correct answer-core, flexibility, saq, plyometric, balance, resistance Corrective flexibility - Correct answer-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
stabilization is best developed with slow rep tempo. One example would be 4 sec eccentric, 2 sec isometric, 1 sec concentric(4/2/1). Hypertrophy is achieved at moderate tempo, one example would be 2 second eccentric, 0 isometric, and 2 second concentric.(2/0/2)
The Flexibility Continuum - Correct answer-corrective, active, and functional precontemplation stage transthoeretical model - Correct answer-never have exercised and dont plan to contemplation stage transthoeretical model - Correct answer-never have exercised might take action but no certainty preparation stage transthoeretical model - Correct answer-plan to take action within the next 6 months action stage transthoeretical model - Correct answer-exercise regularly but it hasnt been for 6months just yet. plan to maintain maintenance stage transthoeretical model - Correct answer-have exercised regularly for more than six months and have maintained a healthy lifestyle. termination stage transthoeretical model - Correct answer-maintained a healthy lifestyle and will not give in to the temptations to go back to their old ways. SMART goals - Correct answer-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. coaching and communication strategies - Correct answer-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.
Positive self-talk - Correct answer-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. Exercise imagery - Correct answer-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. Application to goal-setting principles (e.g., what can a trainer do to help a client reach their goals?). - Correct answer-Self-monitoring -usually done in the form of daily written record of the behavior that a client is trying to change -exercise log -inclue time, exercises, calories expended, and perceived heart rate, how much sleep at night, type of foods eaten, emotional feelings Psyching Up -use other techniques used to get psyched up for other situation in life -important to use outside examples of how your client gets psyched up for work, shopping, projects -list of positive thoughts, keywords, imagery, specific food, music -figuring out what works in different situations on different days and during different times smart goal - Correct answer-I wanna run a five k in 45 days recertification - Correct answer-2.0 CEUs every 2 years meal planning - Correct answer-is not part of our scope of practice. we refer to a licensed dietician
- Diagnosing disease or injury - Correct answer-not part of our scope of practice refer to a licensed physician Likely referral sources for a personal trainer. - Correct answer-athletic trainer, doctor, and dietician massage therapist muscle imbalances: overactive vs underactive - Correct answer-Feet Flatten - Tight and Weak Musculature Tight Musculature: Gastrocnemius, Peroneals
Weak Musculature: Gluteus Medius, Anterior Tibialis, Posterior Tibialis Feet Flatten - Corrective Strategies SMR and Static/Active Stretch: Gastrocnemius, Peroneals
