Nasm-Cpt Study Guide : Domain 3 :

Front 1

The integrative flexibility continuum consists of

Back 1

Corrective flexibility

Active flexibility

Functional flexibility

Front 2

What does Corrective flexibility do?

What is its inhibition? What phase(s) is it used in?

Back 2

Increases joint ROM, improves muscle imbalances, corrects altered joint motion.

Autogenic inhibition; used for phase 1 training.

Hint 2

Increase, improve, correct.

Stabilization end.

Front 3

What does active flexibility do?

What is its inhibition? What phase(s) is it used in?

Back 3

Improves extensibility of soft tissue & increases NM efficiency.

Reciprocal inhibition; phases 2-4 training.

Hint 3

Improves & increases.

Strength end, hypertrophy, max strength.

Front 4

What does functional flexibility do?

What is its inhibition? What phase(s) is it used in?

Back 4

Maintains integrated, multiplanar soft tissue extensibility & optimal NM control.

Reciprocal inhibition; phase 5.

Hint 4

Maintains.

Power.

Front 5

Self myofascial release (SMR)

Back 5

Gentle pressure that breaks up knots within muscles, helping release unwanted tension; autogenic inhibition.

Hint 5

It’s not you it’s me.

Front 6

Static stretching

Back 6

Passively taking a muscle to the point of tension & holding the stretch for a minimum of 30 secs; autogenic inhibition.

Hint 6

Butterfly stretch.

Front 7

Active-isolated stretching

Back 7

Uses agonists & synergist to dynamically move joints into a ROM; reciprocal inhibition.

Front 8

Dynamic stretching

Back 8

Uses force production & momentum to move joints through full ROM; reciprocal inhibition.

Hint 8

Multiplanar lunge with reach.

Front 9

Autogenic inhibition

Back 9

When neural impulses that sense tension are greater than the impulses that cause muscles to contract; inhibits muscle spindles.

Hint 9

3rd eye is greater than flexion.

Front 10

Reciprocal inhibition

Back 10

Simultaneous contraction of one muscle, and relaxation of its agonist to allow movement.

Hint 10

Same time. Changing shifts.

Front 11

What stretches are used in Corrective flexibility?

Back 11

Self myofascial release (SMR)

Static stretching

Hint 11

2 types. Rolls & still.

Front 12

What stretches used in active flexibility?

Back 12

Self-myofascial release (SMR)

Active-isolated stretching

Hint 12

2 types. Rolls & isolation.

Front 13

What stretches are used in functional flexibility?

Back 13

Self-myofascial release (SMR)

Dynamic stretching

Hint 13

Rolls & moving.

Front 14

Single set

Back 14

1 set of each exercise; good for beginners.

Hint 14

Starters.

Front 15

Multiple-set

Back 15

Multiple sets of each exercise.

Hint 15

In the name.

Front 16

Pyramid

Back 16

Increasing/decreasing weight with each set.

Front 17

Superset

Back 17

Performing 2 exercises in rapid succession with little to no rest between.

Hint 17

Enough time to catch your breath.

Front 18

Circuit training

Back 18

Performing a series of exercises, one after the other with minimal rest between.

Hint 18

End one, start another.

Enough time to catch your breath.

Front 19

Peripheral heart action

Back 19

Variation of circuit training; alternates upper/lower body exercises to improve circulation.

Hint 19

Up/down.

Front 20

Split-routine

Back 20

Breaking the body up into parts to be trained on separate days.

Front 21

Vertical loading

Back 21

Alternating body parts trained from set to set; start with upper & move to lower body, then repeat.

Hint 21

Top to bottom, again.

Front 22

Horizontal loading

Back 22

Performing all sets for an exercise/body part before moving onto the next.

Hint 22

Finish this first.

Front 23

Resistance exercises for Stabilization (Phase 1) : Repetition Tempo, Type of weight/# of reps, Environment :

Back 23

4/2/1tempo

4sec Essentric action/

2sec Isometric hold/

1sec Concentric contr.

Low weight/high reps.

Unstable, controlled env.

Hint 23

E.I.C (high-low)

Front 24

Resistance exercises for Phase 1 Stabilization :

Back 24

Ball squat, curl to press.

Multiplanar step up balance, curl, to OH press.

Ball dumbbell chest press.

Push-up.

Standing cable row.

Ball dumbbell row.

Single/leg dumbbells scaption.

Seated stability ball military press.

Single/leg dumbbell curl.

Single-leg barbell curl.

Supine ball dumbbell triceps extension.

Prone ball dumbbell triceps extension.

Ball squat.

Multiplanar step up to balance.

Hint 24

14 exercises.

Front 25

Resistance exercises for Strength (Phases 2-4) : Repetition Tempo, Type of weight/# of reps, Motion :

Back 25

2/0/2 tempo

2sec Eccentric act.

0sec Isometric hold.

2sec Concentric cont.

Heavy wt-low-moderate reps.

Full ROM.

Hint 25

E.I.C. (Mod- -Mod)

Flexibility.

Front 26

Resistance exercises for Phases 2-4 Strength :

Back 26

Lunge to 2-arm dumbbell press.

Squat to 2-arm press.

2-arm push press.

Barbell clean.

Flat dumbbell chest press.

Barbell bench press.

Seated cable row.

Seated dumbbell shoulder press.

Seated shoulder press machine.

Seated 2-arm dumbbell biceps curls.

Bicep curl machine.

Cable push downs.

Supine bench barbell triceps extension.

Leg press.

Barbell squat.

Hint 26

17 exercises.

3 (2-armed)

Front 27

Resistance exercises for Power (Phase 5) : Repetition Tempo, Type of weight/# of reps, Motion :

Back 27

Explosive tempo.

Light weight/moderate reps.

Full ROM.

Hint 27

TNT. Flexibility.

Front 28

Resistance exercises for Phase 5 Power :

Back 28

2-arm medicine ball chest pass.

Rotation chest pass.

Medicine ball pullover throw.

Wood chop throw.

Medicine ball scoop toss (shoulders).

Medicine ball side oblique throw.

Squat jump. Tuck jump.

Hint 28

8 exercises.

2 medicine ball, 1 throw, 1 pass.

Front 29

Stage training

Back 29

Progressive cardio training that ensures continual adaptation, minimizing the risk of over training & injury.

Hint 29

Leveling up to limit.

Front 30

Stage 1 training is used to

Back 30

Improve cardio for apparently healthy sedentary individuals.

Hint 30

Better running for well lazies.

Front 31

What HR zone should those in Stage 1 training use?

How should the exercises be?

Back 31

HR zone 1.

Start slowly, work up to 30-60mins.

Hint 31

Despacito.

Front 32

Stage 2 training is for

Back 32

Individuals with low-moderate cardio fitness who are ready to train at higher intensities.

Hint 32

Slightly fit.

Front 33

What HR zone should those in Stage 2 training use? How long?

When will individuals be ready for Stage 3 training?

Back 33

HR Zone 2 intervals, Zone 1 for recovery.

1min in Zone 2, 3mins in Zone 1 (1:3 work/rest ratio).

Ready for Stage 3 when work/rest ratio is progressed to (1:1).

Hint 33

Work/rest, Intervals/recovery.

Front 34

Stage 3 training is for

Back 34

Advanced exercisers with moderately high cardio fitness levels; athletic performance.

Hint 34

Very fit.

Front 35

What HR zone should those in Stage 3 training use?

How often should they exercise? Why?

Back 35

HR Zone 3 intervals, Zone 2 for recovery, Zone 1 for warm-up/cool-down.

Once per week is adequate.

Stage 2 & stage 1 days needed to avoid over training.

Hint 35

Intervals/recovery.

Before/after workout.

Front 36

What is the importance of properly training for stabilization?

Back 36

Few people have properly developed local stabilization muscles.

An efficient core is necessary for maintaining proper muscle balance throughout the chain.

If movement system of core stronger stabilization system is weak, forces are not transferred/used properly.

Hint 36

Stabilization.

Strong core=good KC.

Bad core+weak stabilizers=forces?

Front 37

The 3 optimal neuromuscular control subdivisions

Back 37

Normal length-tension relationships.

Normal force-couple relationships.

Normal joint arthrokinematics.

Front 38

Normal length tension relationships, force couple relationships, & joint arthrokinematics lead to optimal

Back 38

Optimal sensorimotor integration.

Optimal NM efficiency.

Optimal tissue recovery.

Front 39

Drawing-in-maneuver

Back 39

Recruit core stabilizers by drawing the navel toward the spine (local stabilization system).

Hint 39

Call on the local abs!

Front 40

Bracing

Back 40

Contracting abdominals, lower back, & glutes together to stabilize the LPHC (global movement system)

Hint 40

Flex to keep the world up.

Front 41

The integrated performance paradigm shows that

Back 41

Adequate force reduction (eccentric) & stabilization (core/NM) are required for optimal force production (concentric)

Hint 41

Producing force.

Front 42

Balance training increases awareness of

Back 42

Limit of stability (balance threshold) using controlled instability.

Hint 42

Are you stable?

Front 43

Balance training develops, improves, & restores

Back 43

Synergy & synchronicity for dynamic joint stabilization & optimal NM control.

Hint 43

Syns of being stable & in control.

Front 44

Balance training trains

Back 44

Functional movements in a proprioceptively enriched environment with appropriate progressions, correct technique, & at varying speeds.

Hint 44

Moving with rich folk.

Front 45

Balance training facilities

Back 45

Maximal sensory input to the CNS, resulting in the selection of the proper movement patterns.

Hint 45

My highest 2 cents to move right.

Front 46

Proprioceptive Progressions for Stable, Static, Slow, 2-arms:legs, Eyes open, Known :

Back 46

Stable ➡️ Unstable

Static➡️Dynamic

Slow➡️Fast

2-arms/legs➡️Single-arm/leg

Eyes open➡️Eyes closed

Known➡️Unknown

Front 47

Proprioceptive Modalities : starting with the floor (most stable)

Back 47

Floor (most stable) ➡️

Balance beam➡️

Half foam roll➡️

Foam pad (Airex)➡️

Balance disc (DynaDisc)➡️

Wobble board (Bosu; least stable)

Hint 47

5 modalities after floor.

Front 48

Progressing Body Position starting with Supine (most stable)

Back 48

Supine (most stable)⬇️

Prone⬇️

Side yielding⬇️

Kneeling⬇️

Half-kneeling⬇️

Standing :

2 legs/stable (on floor)⬇️

1 leg/stable (on floor)⬇️

2 legs unstable (on proprioceptive modality)

1 leg unstable (on proprioceptive modality; least stable)

Hint 48

8 progressions after supine.