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NASM CPT4 - Exercise Technique

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Question
Answer
show Action mechanism that occurs in active isolated stretching  
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show The cummulative sensory input to the central nervous system from all mechanorecptors that sense body positon and limb movements  
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show 1-2 sets, hold each stretch for 30 seconds  
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show Reciprocal Inhibition  
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show After self-myofacial release when training in Phase 5  
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long should the cardiorespiratory portion of the warm-up last?   show
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show Frequency, Intensity, Time, Type, Enjoyment  
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Example of a Zone 1 cardiorespiratory activity and intensity level   show
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show Group exercise class or spinning at 76-85% max HR  
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show Sprinting at 86-95% max HR  
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show Circuit training  
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What structures make up the "core" ?   show
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Name the five muscles of the local stabilization system of the core   show
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show Latississmus doris, hip flexors, hamstring complex, quadriceps  
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show Flexibility  
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The tendency of the body to seek the path of least resistance during functional movement patterns   show
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What are the benefits of a warm up?   show
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The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist   show
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The principle that states the body will adapt to the specific demands that are placed on it   show
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show Specific Adaptation to Imposed Demands  
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What kinetic chain deviations must a certified personal trainer watch for in the cardio portion of the workout for clients who possess rounded shoulders?   show
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Feedback used after the completion of a movement to help inform clients about the outcome of their performance   show
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Feedback that provides information about the quality of the movement during exercise   show
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show Mechanical specificity  
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show Excess post-exercise oxygen consumption (EPOC)  
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show Alarm reaction, Resistance Development, Exhaustion  
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Four performance adaptive benefits from resistance training   show
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show Youth, weight loss clients, seniors  
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What is the "drawing in maneuver"?   show
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Benefits of a cool down   show
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show 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  
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Give examples of chest exercises used in the Strength level of OPT model   show
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show Two arm medicine ball chest pass; Rotation chest pass; Speed tubing chest press; Plyometric push up  
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Give examples of back exercises used in the Stabilization mode of the OPT model   show
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show Seated cable row; Seated lat pulldown; Straight arm pulldown; Pull up; Supported dumbbell row  
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Give examples of shoulder exercises used in the Stabilization level of the OPT model   show
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show Controlled instability  
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show Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, bosu ball  
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show Plyometric training  
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Efficicient movement requires eccentric force reduction, isometric stabilization and concentric force production   show
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The ability of the neuromuscular system to produce internal tension to overcome an external load   show
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show Easy to hard; simple to complex; known to unknown; stable to unstable; body weight to loaded; activity specific  
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show 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  
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show The ability to move and change directions under various conditions without falling  
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What are the three phases of a plyometric exercise?   show
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What is the proper progression for balance training when utilizing the proprioceptive continunuum?   show
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The ability of muscles to exert maximal force output in a minimal amount of time   show
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show A slight forward lean with neutral spine  
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show Increase in muscle spindle activity by pre stretching the muscle before activation  
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show Drawing in maneuver  
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What is DOMS   show
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What is the proper way to progress an exercise in the stabilization level of training?   show
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show 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  
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show Pattern overload  
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show Corrective flexibility; Active flexiblity; Functional flexibility  
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The type of flexiblity desgined to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition   show
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show Exhaustion phase  
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show Self myofascial release  
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