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NASM Exercise Technq
NASM CPT4 - Exercise Technique
| Question | Answer |
|---|---|
| Reciprocal Inhibition | Action mechanism that occurs in active isolated stretching |
| Proprioception | The cummulative sensory input to the central nervous system from all mechanorecptors that sense body positon and limb movements |
| What are the acute variables for static stretching | 1-2 sets, hold each stretch for 30 seconds |
| What is the mechanism of action that occurs in active-isolated stretching? | Reciprocal Inhibition |
| When is the appropriate time to utilize dynamic stretching? | After self-myofacial release when training in Phase 5 |
| long should the cardiorespiratory portion of the warm-up last? | 5-10 minutes |
| What does FITTE stand for? | Frequency, Intensity, Time, Type, Enjoyment |
| Example of a Zone 1 cardiorespiratory activity and intensity level | Walking or jogging at 65-75% max HR |
| Example of Zone 2 cardiorespiratory activity and intensity level | Group exercise class or spinning at 76-85% max HR |
| Example of Zone 3 cardiorespiratory activity and intensity | Sprinting at 86-95% max HR |
| Type of training that has beenn found to be just as beneficial as traditional forms of cardio training | Circuit training |
| What structures make up the "core" ? | Lumbo-pelvic hip complex, pelvic girdle, abdomen, hip joint |
| Name the five muscles of the local stabilization system of the core | Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm |
| Name the four muscles of the movement system of the core | Latississmus doris, hip flexors, hamstring complex, quadriceps |
| The normal extensibility of all soft tissues that allows full range of motion of a joint | Flexibility |
| The tendency of the body to seek the path of least resistance during functional movement patterns | Relative flexibility |
| What are the benefits of a warm up? | Increased heart and respiratory rate, increased tissue temperature, increased psychological preparation for exercise |
| The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist | Altered reciprocal inhibitition |
| The principle that states the body will adapt to the specific demands that are placed on it | SAID principle of specificity |
| What does the acronym SAID in the SAID principle stand for? | Specific Adaptation to Imposed Demands |
| What kinetic chain deviations must a certified personal trainer watch for in the cardio portion of the workout for clients who possess rounded shoulders? | Watch for use of handles on treadmills and steppers and watch for rounding of shoulders on bikes, treadmills and ellipitcals |
| Feedback used after the completion of a movement to help inform clients about the outcome of their performance | Knowledge of results |
| Feedback that provides information about the quality of the movement during exercise | Knowledge of performance |
| The type of specificity that refers to the weight and movements placed on the body | Mechanical specificity |
| The state where there is an elevation of the body's metabolism after exercise | Excess post-exercise oxygen consumption (EPOC) |
| The three stages in the General Adaptation Syndrome | Alarm reaction, Resistance Development, Exhaustion |
| Four performance adaptive benefits from resistance training | Increased strength, increased power, increased endurance, increased neuromuscular control |
| SAQ training can be used with what three non-athletic population groups | Youth, weight loss clients, seniors |
| What is the "drawing in maneuver"? | Drawing in of the navel towards the spine, to recruit the local core stabilizer muscles |
| Benefits of a cool down | Reduce HR and breathing rates, gradually cool body temp, return muscles to optimal length-tension relationships, prevent venous pooling in lower extremities, restore physiological systems close to baseline |
| Give examples of total body stabilization exercises | Single leg squat touchdown, curl to OH Press; Single leg romanian deadlift, curl to OH press; Single leg squat to row; Ball squat, curl to press; Multiplanar Step up to balance, curl to OH Press |
| Give examples of chest exercises used in the Strength level of OPT model | Incline dumbbell chest press; Incline barbell bench press; Flat dumbbell chest press; Barbell bench press |
| Give examples of chest exercises used in the Power level of the OPT model | Two arm medicine ball chest pass; Rotation chest pass; Speed tubing chest press; Plyometric push up |
| Give examples of back exercises used in the Stabilization mode of the OPT model | Single leg pull down; Ball cobra; Standing cable row; Ball dumbbell row |
| Give examples of back exercises used in the Strength level of the OPT model | Seated cable row; Seated lat pulldown; Straight arm pulldown; Pull up; Supported dumbbell row |
| Give examples of shoulder exercises used in the Stabilization level of the OPT model | Single leg OH press; Single leg dumbbell scaption; Seated Stability ball military press |
| The main goal of balance training is to continually increase the client's awareness of their limit of stabiility by creating what? | Controlled instability |
| Surface types for proprioceptive progressions during balance include what? | Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, bosu ball |
| Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction | Plyometric training |
| Efficicient movement requires eccentric force reduction, isometric stabilization and concentric force production | Integrated performance paradigm |
| The ability of the neuromuscular system to produce internal tension to overcome an external load | Strength |
| What are six ways to progress plyometric exercises? | Easy to hard; simple to complex; known to unknown; stable to unstable; body weight to loaded; activity specific |
| Describe the five kinetic chain checkpoints | Feet-shoulder width apart, pointing straight ahead; Knees-in line with 2nd and third toes; Hips-level with lumbar spine and in neutral position; Shoulders-depressed and slightly retracted; Head-cervical spine in a neutral position |
| What is dynamic balance? | The ability to move and change directions under various conditions without falling |
| What are the three phases of a plyometric exercise? | Eccentric phase, amortization phase, concentric phase |
| What is the proper progression for balance training when utilizing the proprioceptive continunuum? | Floor, balance beam, half foam roll, foam pad, balance disk |
| The ability of muscles to exert maximal force output in a minimal amount of time | Rate of force production |
| The position of the lumbo pelvic hip complex during running movements | A slight forward lean with neutral spine |
| What happens during the ecentric phase of a plyometric exercise? | Increase in muscle spindle activity by pre stretching the muscle before activation |
| Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed | Drawing in maneuver |
| What is DOMS | Delayed onset muscle soreness - pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity |
| What is the proper way to progress an exercise in the stabilization level of training? | Increase propreoceptive demand |
| Give reasons to incorporate flexibility training | Correct muscle imbalances Increase joint range of motion Decrease excess muscle tension Relieve joint stress Maintain normal functional length of muscles Improve neuromuscular efficiency Improve function |
| Consistently repeating the same pattern of motion, which may place abnormal stresses on the body | Pattern overload |
| What are the three phases of the integrated flexibilty contiuum? | Corrective flexibility; Active flexiblity; Functional flexibility |
| The type of flexiblity desgined to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition | Active flexibility |
| During which phase of the general adpation syndrome do stress fractures, muscle strains, joint pain and emotional fatique occur? | Exhaustion phase |
| The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion | Self myofascial release |
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