NASM CPT4 - Exercise Technique
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| Reciprocal Inhibition | Action mechanism that occurs in active isolated stretching
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| Proprioception | The cummulative sensory input to the central nervous system from all mechanorecptors that sense body positon and limb movements
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| What are the acute variables for static stretching | 1-2 sets, hold each stretch for 30 seconds
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| What is the mechanism of action that occurs in active-isolated stretching? | Reciprocal Inhibition
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| When is the appropriate time to utilize dynamic stretching? | After self-myofacial release when training in Phase 5
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| long should the cardiorespiratory portion of the warm-up last? | 5-10 minutes
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| What does FITTE stand for? | Frequency, Intensity, Time, Type, Enjoyment
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| Example of a Zone 1 cardiorespiratory activity and intensity level | Walking or jogging at 65-75% max HR
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| Example of Zone 2 cardiorespiratory activity and intensity level | Group exercise class or spinning at 76-85% max HR
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| Example of Zone 3 cardiorespiratory activity and intensity | Sprinting at 86-95% max HR
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| Type of training that has beenn found to be just as beneficial as traditional forms of cardio training | Circuit training
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| What structures make up the "core" ? | Lumbo-pelvic hip complex, pelvic girdle, abdomen, hip joint
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| Name the five muscles of the local stabilization system of the core | Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm
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| Name the four muscles of the movement system of the core | Latississmus doris, hip flexors, hamstring complex, quadriceps
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| The normal extensibility of all soft tissues that allows full range of motion of a joint | Flexibility
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| The tendency of the body to seek the path of least resistance during functional movement patterns | Relative flexibility
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| What are the benefits of a warm up? | Increased heart and respiratory rate, increased tissue temperature, increased psychological preparation for exercise
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| The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist | Altered reciprocal inhibitition
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| The principle that states the body will adapt to the specific demands that are placed on it | SAID principle of specificity
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| What does the acronym SAID in the SAID principle stand for? | 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? | Watch for use of handles on treadmills and steppers and watch for rounding of shoulders on bikes, treadmills and ellipitcals
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| Feedback used after the completion of a movement to help inform clients about the outcome of their performance | Knowledge of results
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| Feedback that provides information about the quality of the movement during exercise | Knowledge of performance
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| The type of specificity that refers to the weight and movements placed on the body | Mechanical specificity
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| The state where there is an elevation of the body's metabolism after exercise | Excess post-exercise oxygen consumption (EPOC)
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| The three stages in the General Adaptation Syndrome | Alarm reaction, Resistance Development, Exhaustion
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| Four performance adaptive benefits from resistance training | Increased strength, increased power, increased endurance, increased neuromuscular control
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| SAQ training can be used with what three non-athletic population groups | Youth, weight loss clients, seniors
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| What is the "drawing in maneuver"? | Drawing in of the navel towards the spine, to recruit the local core stabilizer muscles
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| 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
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| 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
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| 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
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| 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
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| 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
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| 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
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| 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
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| The main goal of balance training is to continually increase the client's awareness of their limit of stabiility by creating what? | Controlled instability
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| Surface types for proprioceptive progressions during balance include what? | Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, bosu ball
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| Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction | Plyometric training
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| Efficicient movement requires eccentric force reduction, isometric stabilization and concentric force production | Integrated performance paradigm
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| The ability of the neuromuscular system to produce internal tension to overcome an external load | Strength
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| 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
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| 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
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| What is dynamic balance? | 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? | Eccentric phase, amortization phase, concentric phase
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| What is the proper progression for balance training when utilizing the proprioceptive continunuum? | Floor, balance beam, half foam roll, foam pad, balance disk
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| The ability of muscles to exert maximal force output in a minimal amount of time | Rate of force production
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| The position of the lumbo pelvic hip complex during running movements | A slight forward lean with neutral spine
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| What happens during the ecentric phase of a plyometric exercise? | Increase in muscle spindle activity by pre stretching the muscle before activation
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| Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed | Drawing in maneuver
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| What is DOMS | Delayed onset muscle soreness - pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity
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| What is the proper way to progress an exercise in the stabilization level of training? | Increase propreoceptive demand
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| 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
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| Consistently repeating the same pattern of motion, which may place abnormal stresses on the body | Pattern overload
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| What are the three phases of the integrated flexibilty contiuum? | 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 | Active flexibility
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| During which phase of the general adpation syndrome do stress fractures, muscle strains, joint pain and emotional fatique occur? | Exhaustion phase
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| 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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