NASM CPT Exam Study Guide

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• The Certification Handbook - client records (keep 4 years)

• OPT Model (differences and goals in all phases) table 14.1 (pg 360)

• Self-Myofascial Release (foam rolling), Static, Active-Isolated, Dynamic Stretches (know differences) and what stages of OPT use which stretches

Phases of Training: 3 levels of training- Stabilization, Strength, and power.

Stabilization stage (stabilization endurance phase):

Strength stage (strength endurance phase)

Strength stage (hypertrophy phase):

Strength stage (maximal strength phase):

Power stage (power phase):

• overweight + obesity statistics

BMI ranges:

• Diabetes (Type I and Type II)

Hypertension/CHD:

Blood Pressure:

Osteoporosis:

Arthritis

Cancer:

Pregnancy:

Chronic lung disease:

Intermittent claudication/peripheral artery disease (PAD):

• proprioception:

• hypertrophy:

• Muscle as Movers:  prime movers:

Agonist = prime mover

Synergist: Stabilizer:

Neutralizer:

Antagonist:

Fast twitch fibers

Slow twitch fibers

aerobic and anaerobic metabolism (ATP-PC, Glycolysis, Oxidative)

ENERGY SYSTEMS and exercise:

ATP-PC system: Occurs without presence of oxygen(anaerobic). 

Glycolysis:

Oxidative System:

B-oxidation

• Figure 2.34 (page 41) concentrate on Epimysium, Perimysium, Endomysium

• the function of bones (as levers).

• stroke volume

• Functions of the right/left atrium and right/left ventricles (and Figure 3.3 on page 57)EXPLAIN

• arteries and veins: arteries: vessels that transport blood away from the heart

Veins: vessels that transport blood from the capillaries toward the heart.

• depressions and processes in bones:

• mechanoreceptors: muscle spindles fibers and golgi tendon organ (GTO)

Mechanoreceptors:

Muscle spindles:

GTO:

• EPOC (excess post exercise oxygen consumption

• force and force-couples:

• planes of motion (Frontal, Sagittal Transverse) DEMONSTRATE

Anatomical positions (superior, inferior, distal, proximal, anterior, posterior, medial)DEMONSTRATE

• flexion/extension movements + abduction/adduction movements, internal rotation/external rotation

DEMONSTRATE THESE AS SEEN IN BOOK pg:86

Length-tension relationship: Lengthened muscles=loose UNDERACTIVE, shortened muscles=tight OVERACTIVE

• muscle actions (Isotonic, Eccentric, Concentric, Isometric, Isokinetic) DEMONSTRATE

Isometric (think “holding the pose movement”)contracting the muscle w/o lengthening or shortening it –least stressful

ISOKINETIC CONTRACTIONS:

ISOTONIC CONTRACTIONS:

Concentric: contraction of the muscle where the muscle shortens. -2^nd most stressful

Eccentric: contracting the muscle while the muscle lengthens-most stressful

• subjective vs. objective information for assessment

• motor behavior:

 motor control:

 motor learning:

motor development:

ASSESSMENTS

(PAR-Q, YMCA 3-Minute Step Test, Rockport Walk Test, davies test, shark skill test)

• Davis’s Law:

Bench and squat 1RM assessments:

Bench:

Squat:

• Pronation Distortion Syndrome, Lower Crossed Syndrome, Upper Crossed Syndrome

Overhead squat assessment

• Checkpoints for Single-Leg Squat Assessment, Pushing Assessment, Pulling Assessment

Single leg: knee caves in= what is overactive (tight)

Pushing/pulling assessments: look for overarching low back, head protruding & shoulders elevating

Kinetic chain checkpoints (5) :

• FITTE: frequency, intensity, time, type, enjoyment

• Training Zones (Table 8.9 on page 215)

(Know the HRmax percentages and RPE numbers.)

• Circuit Training:

Lumbar pelvic hip complex: Structures

Muscles of the core: 

• Local, Global, Movement Systems

1. Local stabilization system: (Muscles attached to vertebrae)

2. Global stabilization system: (Muscles that attach pelvis to spine)

3. The movement system: (muscles that attach the spine and pelvis to extremities)

Need to build strength in this order to build a strong foundation.

• Phases of Plyometric Exercises (loading, transition, unloading)

1. eccentric (loading)

2. amortization (transition)

3. concentric (unloading)

• Integrated Performance Paradigm:

• SAQ(speed, agility, quickness) Training for Youth, Weight Loss, and Seniors

• General Adaptation Syndrome and SAID Principle- stands for specific adaptation to imposed demands(AKA: principle of specificity)

PROGRAM DESIGN CONTINUUM: Reps/sets/intensity/tempo/rest periods for different levels:

TEMPO= eccentric/isometric hold/concentric

Muscular endurance/stabilization:

Hypertrophy:

Maximal strength:

Power:

• Periodization: Macrocycle, Mesocycle, Microcycle

The traditional periodization model phases are:

Macrocycle:

Mesocycle:

Microcycle:

Youth:

Seniors:

•  Calories per gram for protein, carbohydrates, and fats

Protein recommendations:

Sedentary:

Strength athlete:

Endurance athlete:

• lipids:

• Essential Amino Acids (Table 17.4 on page 468) Remember essential w/acronym PVT TIM HALL

There are 8 essential AAs which means they cannot be manufactured by the body (must be obtained by diet.

Fiber:

CHO recommendations:

• daily recommendations and importance of water for women an men:

Basic supplementation

Creatine:

• Table 18.2 Dietary Reference Intake Terminology

• SMART Goals

• active listening

• Stages of Change: Precontemplation, Contemplation, Preparation, Action, Maintenance

• Ten Steps to Success

·      Step 1 – What is desired annual income?

·      Step 2 – How much must be earned per week to achieve the annual goal?

·      Step 3 – Earn the weakly goal, how many sessions need to be performed?

·      Step 4 – What is the closing percentage?

·      Step 5 – In what Timeframe will new clients be acquired?

·      Step 6 – How many potential clients need to be interacted with overall to gain clients within the timeframe?

·      Step 7 – How many potential clients need to be contacted each day?

·      Step 8 – How many potential clients need to be contacted each hour of the day?

·      Step 9 – Ask each member spoken to for his or her contact information.

·      Step 10 – Follow up.

• Four Ps of Marketing: Product, price, place, promotion

APPENDIX D

You will want to focus on the isolated function of:

· Soleus: Concentrically accelerates plantarflexion

· Gastrocnemius: Concentrically accelerates plantarflexion

· Gluteus Maximus:  Concentrically accelerates hip extension and external rotation

· Gluteus Minimis: Concentrically accelerates hip abduction and internal rotation

· Tensor Fascia Latae: Concentrically accelerates hip flexion, abduction, and internal rotation

· Psoas: - Concentrically accelerates hip flexion and external rotation
- Concentrically accelerates extends and rotates lumbar spine

· Latissimus Dorsi: Concentrically accelerates shoulder extension, adduction, and interal rotation