NASM CPT 4 - Chapter 6
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each of the black spaces below before clicking
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| show | Tenor Fascia Latae (hip flexor)
Erector Spinae (spine)
Latisissimus dorssi (lats)
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| show | Upper trapezius (traps)
Levator Scapulae (back neck)
Sternoclemastoid (front neck)
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| show | Upper trapezius (traps)
Levator Scapulae (back neck)
Sternoclemastoid (front neck)
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| Shoulders elevating during pushing or pulling assessment may also mean this muscle is underactive | show 🗑
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| What exercises can be strengthend to help correct shoulders elevating during pushing/pulling assessments | show 🗑
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| Feet turning out during the overhead squat assessment may mean this muscle is underactive | show 🗑
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| Knees move inward during the overhead squat assessment may mean this muscle is overactive | show 🗑
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| show | Mid/lower trapezius
Rhomboids
Rotator cuff
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| Arms fall forward during overhead squat assessment may mean these muscles are overactive | show 🗑
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| Low back arch during overhead squat assessment may maean this muscle is underactive | show 🗑
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| show | Anterior tibialis
Gluteus maximus
Erector spinae
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| show | Feet/ankle: Straight, not turned or flat
Knees: In line with toes, not adducted
LPHC: Neutral, level
Shoulders: Not elevated or rounded
Head: Neutral, not tilted or rotated
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| show | Feet, knees, hips, shoulders, head/neck
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| show | Upper crossed syndrome (head protude, rounded shoulders)
Lower crossed syndrome (Arched back, anterior pelvic tilt)
Pronation distortion (feet flat, knocked knees)
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| show | How an individual presents himself in a stance or standing position
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| Why is proper form and posture so important? | show 🗑
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| show | Have client walk 1 mile as fast as can be controlled
Record time to complete the mile
Immediately record HR at the end of a mile
Use formula to determine oxygen consumption and starting HR zone (poor/fair-zone1, average/good-zone2, very good-zone3)
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| Describe the YMCA 3 min step test | show 🗑
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| Why is it not always practical to measure V02 max or cardio capacity? | show 🗑
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| What is VO2 max? | show 🗑
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| show | Weight divided by height, times 703
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| What is BMI? | show 🗑
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| show | Link between chronic disease and fat stored in midsection. Divide waist measurement by hip measurement. Greater than .95 for men or .80 for women is considered at risk.
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| show | Neck - Across adams apple
Chest - Across nipple line
Waist - Narrowest piont below ribs, above hip bone or at navel
Hips - feet together, around widest part of buttocks
Thighs - 10" above knee
Calves - at max point
Biceps- arm extended, palm forward
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| What are benefits of circumference measurements? | show 🗑
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| What are ways to determine body composition? | show 🗑
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| show | Biceps
Triceps
Shoulder blades (subscapular)
Illiac crest (waist)
Use right side of body, take twice to be sure
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| What's behind the theory of underwater testing? | show 🗑
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| What's the theory behind bioelectrical impedence? | show 🗑
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| What is a skinfold measurement? | show 🗑
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| What is the recommend % body fat for men and women? | show 🗑
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| What are some benefits for determining body fat composition? | show 🗑
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| show | Essential fat is crucial for body functioning
Non essential is stored fat or adipose tissue
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| What is body fat percentage or body composition? | show 🗑
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| show | 120 over 80
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| What is the bottom number of blood pressure recording? | show 🗑
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| show | Systolic - pressure in arteries after the heart contracts
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| show | Circulating blood against the walls of the blood vessels after blood leaves the heart
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| What are 2 ways to determine target heart rate zones? | show 🗑
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| What is the purpose of training in zone 3 | show 🗑
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| What is the purpose of training in zone 2 | show 🗑
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| show | Builds aerobic base and aids recovery
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| show | Between 70 and 80
70 - male
80 - female
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| show | Carotoid artery - on neck, sidge of larnyx
Radial pulse - Right side of arm, in line with thumb
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| Pulse is created by what? | show 🗑
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| Pulse is also known as what? | show 🗑
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| What are the different indicators of resting HR vs exercise HR? | show 🗑
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| show | Assess risk factors for chronic diseases
Assess possible muscle imbalance or weakness
Provide individual, systematic, integrated progression
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| Why do trainers need to be aware of meditation a client takes? | show 🗑
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| What affect does stress play? | show 🗑
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| What can be a possible factor for a client who wears heels all day? | show 🗑
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| show | Shoulder/neck soreness
Tight latissismus dorsi
Weakness in rotator cuff
Imbalances causing poor shoulder rotation
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| Wat are possible occupational or lifestyle risks associated with prolonged sitting? | show 🗑
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| show | Objective
Subjective
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| show | Feet/ankle - neutral, leg vertical and right angle to foot
Knees- neutral, not flexed or hyperextended
LPHC- Neutral, not rotated front to back
Shoulders - Normal curve, not rounded
Head - Not excessive forward, neutral position
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| show | Soleus
Gastrocnemius
Hip flexors ( TFL, Psoas)
Abdominals (Rectus abdominus, exerternal abdominius)
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| Arms fall forward during the overhead squat assessment may indicate these muscles are overactive | show 🗑
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| show | Soleus (calf)
Lateral gastrocnemius (side calves)
Biceps femoris (hamstrings)
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| Knees moving in during the overhead squat assessment may mean this muscle is underactive | show 🗑
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| show | Designed to estimate 1 rep max and lower body strength for advanced clients. Do 8-10 reps, add more weight until failure (3-5 reps). Refer to 1 rep max chart
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| show | Determine what client's 1 rep max is by starting with enough weight to do 8-10 reps. Rest then add more weight until client can only do 3-5 reps. Refer to 1 rep max chart
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| What is the shark skill test? | show 🗑
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| show | Meaures upper body agility and stabilization. Push up position, move right hand to touch left hand. Alternate for 15 sec. Repeat 3 times
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| show | Meaures upper body endurance. Client does push ups for 1 min. Record number. When re-assessed, can client perform more?
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| show | Push up test
Bench press strength
Davies test
Shark skill test
Squat strength
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| How to perform pushing/pulling assessment? | show 🗑
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| What to look for during pushing/pulling assessment | show 🗑
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| show | Gluteus medius, gluteus maximus
Vastus medialis oblique
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| What are probable overactive muscles if knees move inward during single leg squat? | show 🗑
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| During the single leg squat, viewing the knee from the front, what to look for? | show 🗑
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| If the single leg squat assessment is too difficult for client, what should the trainer suggest? | show 🗑
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| show | LPHC- excessive forward lean, low back arch
Upper body - arms falling forward
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| show | Do feet turn out
Do knees move inward
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| show | Soleus
Gastrocnemius
Adductor complex
Hip flexor complex
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| How is an overhead squat performed? | show 🗑
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| show | Dynamic flexibiliy
Core strength
Balance
Overall neuromuscular control
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| Name 4 common dynamic posture assessments | show 🗑
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| show | Physical Assessement Readiness Questionaire
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