Nasm-Cpt Study Guide : Domain 4 :

Front 1

What are the 5 steps to exercise set-up & technique?

Back 1

1. Review set-up & correct technique for all exercises detailed in the text.

2. Categorize every exercise (core-stabilization, balance-strength, total body-power)

3. Regress each exercise.

4. Progress each exercise.

5. Perform each exercise.

Hint 1

Review, categorize, up, down, do.

Front 2

General warm-up

Back 2

Low-intensity movement that is not necessarily related to the more intense exercise to follow.

Front 3

Specific warm-up

Back 3

Low intensity movement that mimics the more intense exercise to follow.

Hint 3

Ditto.

Front 4

Cool down

Back 4

Smooth transition from exercise back to steady state of rest; 5-10mins light cardio, SMR, & static stretching.

Front 5

The cardiorespiratory portion of a warm-up period typically lasts how long?

What does it consist of?

Back 5

5-10mins.

Whole body, dynamic cardiovascular/muscular movements.

Front 6

What are the 3 benefits of a warm-up?

Back 6

Increase heart & respiration rates.

Increase tissue temperature.

Increased psychological preparation for bouts of exercise.

Hint 6

All increase. HT mental.

Front 7

What are the 7 effects of a warm-up? (Increases ...)

Back 7

HR & RSR :

Cardio systems capacity to perform work.

Oxygen exchange capacity.

Metabolic rate.

Blood flow to active muscle tissue.

Temp :

Rate of muscle contraction.

Soft tissue extensibility.

Psych Prep :

Mental readiness of an individual.

Hint 7

COMB SR M

Front 8

What are the 5 benefits of a cool down?

Back 8

Reduce heart & breathing rates.

Gradually cool body temp.

Return muscles to their optimal length-tension relationships.

Prevent venous pooling of blood in the lower extremities.

Restore psychological systems close to baseline.

Hint 8

RRRGP

Front 9

Warm-up for the stabilization level : component, example, time :

Back 9

SMR : 30secs each muscle.

Static stretching : 30 secs each.

Cardiorespiratory exercise : (treadmill, elliptical, etc) 5-10mins.

Front 10

Warm-up for the Strength level : component, example, time :

Back 10

SMR : 30secs each muscle.

Active-isolated stretching : 1-2secs, 5-10 Reps for each muscle.

Cardiorespiratory exercise : (treadmill, elliptical, etc) 5-10mins.

Front 11

Warm-up for the Power level (dynamic/functional) : component, example, time :

Back 11

SMR : 30secs each muscle.

Dynamic stretching : (hip swings : side to side, lunge with rotation, etc) 10 Reps on each side.

Front 12

Suggested Cool-down activities; component, example, time :

Back 12

Cardiorespiratory exercise : (treadmill, elliptical, etc) 5-10 mins.

SMR : 30secs each muscle.

Static stretching : 30secs each.

Front 13

Triple extension/flexion

Back 13

When the hip, knee, & ankle are extended/flexed at the same time; happens with gait mechanics; cable rotation exercises.

Front 14

Feedback

Back 14

Sensory info & sensorimotor integration that helps develop permanent motor patterns.

Hint 14

Stay forever.

Front 15

External feedback

Back 15

Info provided by an outside source: personal trainer, fitness apps, trackers, & looking in the mirror; things that are told/shown to a client.

Hint 15

It’s in the name.

Front 16

What are the 2 types of External Feedback?

Back 16

Knowledge of results.

Knowledge of performance.

Front 17

Knowledge of results

Back 17

External feedback on total performance after completing a movement.

Hint 17

After.

Front 18

Knowledge of performance

Back 18

External feedback on specific performance while a movement is occurring.

Hint 18

While. It’s in the name.

Front 19

Internal feedback

Back 19

Sensory info used to monitor movement in the environment.

Hint 19

Watching baby while away.

Front 20

What are the 3 steps to best explain an exercise to a client?

Back 20

1. Tell them how to do it (auditory cuing).

2. Show them how to do it (visual cuing).

3. Have them do it & think about how it feels (kinesthetic cuing; integrating internal/external feedback)

Hint 20

Explain, perform, let them.

3 cues.

Front 21

3 Essential safety questions : the WHAT questions :

Back 21

...exercises are appropriate for my client?

...exercises are contradicted for my client?

...intensities are appropriate for my client?

Hint 21

Workout, workout, how hard.

Front 22

3 essential safety questions : the HOW questions :

Back 22

...many exercises are appropriate for my client?

...many sets/reps should I have my client perform?

...many days/wk should my client train?

Hint 22

Workout, how much, how often.

Front 23

NASM-BOC Code of Conduct : 1-6 :

Back 23

1. Maintain competencies through continuing education.

2. Adhere to safe & ethical training practices.

3. Adhere to strict facility maintenance (equipment, safety, layout, disinfection).

4. Understand scope of practice with respect to special considerations for training diverse clientele (age, sex, cultural background, ability).

5. Clearly understand the role and professional limitations of a personal trainer (referral to registered dietitian, allied healthcare professionals).

6. Adhere to professionalism & ethical business practices (liability insurance, recordkeeping, medical clearance, physical appearance in attire, timeliness, sexual-harassment awareness, client confidentiality [HIPPA]).

Hint 23

MAAUCA

Tele... to see the stars

Front 24

For safe & effective spotting : what should you first determine?

Back 24

How many reps the client is going to perform before starting.

Front 25

For safe & effective spotting : what should you never do, concerning the weight?

Back 25

Take a weight away from the client unless there is immediate danger of dropping/losing control.

Front 26

For safe & effective spotting : what should you provide?

Back 26

Just enough assistance for the client to successfully push past the “sticking point”.

Hint 26

Gum under a table.

Front 27

For safe & effective spotting : where should you spot at?

Back 27

The client’s wrists, NOT the elbows, especially when using dumbbells.

Front 28

For safe & effective spotting: what should you never spot?

Back 28

A machine-based exercise by placing your hands underneath the weight stack.

Front 29

Abnormal breathing patterns: shallow breathing patterns can result from what?

Back 29

The use of secondary respiratory muscles rather than the diaphragm.

Hint 29

2nd.

Front 30

Abnormal breathing patterns: overactivity of respiratory muscles may result in what?

Back 30

Headaches, lightheadedness, & dizziness.

Front 31

Abnormal breathing patterns; excessive breathing patterns can lead to the alteration of what?

Back 31

Carbon dioxide & oxygen levels in the blood.

Front 32

Inadequate oxygen & retention of metabolic waste within muscles can create

Back 32

Fatigued, stiff muscles.

Hint 32

Tired

Front 33

You should teach clients how to breathe through

Back 33

Their stomach to maintain normal respiration.