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NASM CPT FINAL EXAM STUDY GUIDE 2024 | ALL QUESTIONS AND ANSWERS | LATEST UPDATE | VERIFIED ANSWERS
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the midline of the body - correct answers ✅Medial further away from the midline of the body - correct answers ✅distal closer to the midline of the body - correct answers ✅proximal on the same side of the body - correct answers ✅ipsilateral on the opposite side of the body - correct answers ✅contralateral below the midline - correct answers ✅inferior
above the midline - correct answers ✅superior front of the body - correct answers ✅anterior back of the body - correct answers ✅posterior Senses Muscle Tension Relaxes muscle in response Normal reaction to avoid injury - correct answers ✅Golgi Tendon Organs Hollow, muscular organ that pumps a circulation of blood through the body by means of rhytmic contraction. Positioned in thoracic cavity, lying anteriorly(in front) to the spine and posteriorly(behind) the sternum. - correct answers ✅Structure of the heart Superior(upper) chamber of the heart that receives blood from veins and forces it into ventricles. Deoxygenated blood. - correct answers ✅Atrium
split the body to left and right sides - correct answers ✅saggital plane of motion split the body front and back halfs - correct answers ✅frontal split the body the top and bottom halves - correct answers ✅transverse bicep curls, Leg Extensions and Leg Curls. Leg extensions and leg curls target your quadriceps and hamstrings, respectively. ... Front Dumbbell Raises. ... Crunches. ... Barbell Biceps Curls. - correct answers ✅exercises in the saggital plane of motion side lunge, lateral dumbbell raise, ice skater - correct answers ✅exercises in the frontal plane of motion rotation, wood-chop throw, medicine ball rotation chest pass - correct answers ✅exercises in the transverse plane of motion
consume 3L of water a day. That's 13 cups. Consume sports drink if longer than 60 minutes of exercise. 8% carbs. 16-24 fl oz for every pound of body weight lost after exercise. - correct answers ✅Hydrogen concepts for water and sports drinks Small decreases in food and beverage calories and increase physical activity. Distribute protein, carbs, and fat throughout day. Consume less than 10% of cals from saturated fat. Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars. Limit alcohol. Schedule no fewer than four and as many as six meals a day. Avoid empty calories and highly processed foods. Drink plenty of water(minimum 9 to 13 cups a day) Have clients weigh and measure food at least 1 week. Make them more aware of caloric values and serving sizes. - correct answers ✅best ways to achieve weight loss through nutritional concepts
a 90 minute endurance- aerobic metabolism a 40 yd sprint: ATP phosphocreatine - correct answers ✅• Energy pathways and when they are utilized in exercise (e.g., which ones are most likely being used during a 40-yard sprint vs. a 90-minute endurance race?). We are not to diagnose, treat, or make up any meal plans. We refer a licensed physician, therapist, and dietician. - correct answers ✅Scope of Practice of a fitness professional and nutrition. Knees Abduct - Tight and Weak Musculature Tight Musculature: Biceps Femoris, Iliopsoas, Piriformis Weak Musculature: Gluteus Medius, Gluteus Maximus Knees Abduct - Corrective Strategies SMR and Static/Active Stretch: Ilipsoas, Biceps Femoris, Piriformis
Core Strengthening Exercises: Bridge Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat Asymmetrical Weight Shifting - Tight and Weak Musculature Tight Musculature: Gastrocnemius, Soleus, Biceps Femoris, Adductors, Iliotibial Band, Ilipsoas, Piriformis Weak Musculature: Gluteus Medius, Gluteus Maximus, Transversus Abdominis, Multifidi Asymmetrical Weight Shifting - Corrective Strategies SMR and Static/Active Stretch: Ilipsoas, Biceps Femoris, Piriformis Core Strengthening Exercises: Bridge Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat *Low Back Arches (Anterior Tilt) - Tight and Weak Musculature
Movement Assessments (Dynamic Posture)- Overhead Squat Assessment, Single Leg Squat, Pushing and Pulling Assessments Performance Assessments- Push Up Test, Davies Test, Shark Skill Test, Bench Press, and lastly squat. - correct answers ✅objective assessments refers to the relative % of body weight that is fat VS fat-free tissue - correct answers ✅body composition 15% - correct answers ✅What is the recommended BF for men? 25% - correct answers ✅What is the recommended BF for women? Bicep vertical, tricep vertical, subscapular 45 degree fold, iliac crest 45 degree fold - correct answers ✅The Durnin-Womersely skinfold measurement sites when someone is too obese for the skinfold measurement or the underwater weighing - correct answers ✅Reasons for taking circumference measurements
when weak prime mover muscles slow down secondary muscles pick up the slack. - correct answers ✅Synergistic dominance. simultaneous relaxation of one muscle and the contraction of its antagonist to allow movement to take place. - correct answers ✅reciprocal inhibition l(inside wrist). - correct answers ✅protocol for measuring a person's radial pulse blood pressure 120/.80 and heart rate 60-100 bpm - correct answers ✅Normal ranges for heart rate and blood pressure. Push, pull, overhead squat Single-leg squat or balance - correct answers ✅Assessments that can be performed on special populations (e.g., a pregnant client)
Functional flexibility uses self-myofascial release techniques and dynamic stretching. Dynamic stretching requires integrated, multiplanar soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without compensations. Therefore, if clients are compensating when performing dynamic stretches during training, then they need to be regressed to active or corrective flexibility. Appropriate at power leve(level 5 - correct answers ✅Functional Flexibility Overhead squats 10 push ups (if 10 cannot be performed, do as many as can be tolerated) Single-leg stance (if can tolerate perform 3-5 single-leg squats per leg)Progression for the youth population should be based on postural control and not on the amount of weight that can be used. Make exercising fun! - correct answers ✅youth programming Muscular endurance and stabilization is best developed with intensity of 50 to 70% 1RM Hypertrophy achieved with 75 to 85% 1RM Maximal strength with 85 to 100% 1RM
Power with 30 to 45% 1RM - correct answers ✅acute variables for each opt phase While performing cable rotation, in order to decrease stress to the low back, it is important to pivot the back leg into triple extension: hip extension, knee extension, and ankle plantarflexion - correct answers ✅The concept of triple extension is and how it applies to exercise spot the wrists on a strength exercise - correct answers ✅Aspects of proper spotting technique. Muscular endurance and stabilization is best developed with slow rep tempo. One example would be 4 sec eccentric, 2 sec isometric, 1 sec concentric(4/2/1). Hypertrophy is achieved at moderate tempo, one example would be 2 second eccentric, 0 isometric, and 2 second concentric.(2/0/2) - correct answers ✅Appropriate tempo for all exercises. corrective, active, and functional - correct answers ✅The Flexibility Continuum
Specific - clearly defined in such a way anyone could understand what the intended outcome is. Detailed description of what is to be accomplished. Measureable - Quantifiable. Establish a way to access the progress toward each goal. If goal cannot be measured a client cannot manage it. Attainable - Right mix of goals that are challenging, but not extreme. Realistic - Repesent objective toward which an individual is both willing and able to work. Timely - Always have a specific date of completion. Realistic but not too distant in the future. - correct answers ✅SMART goals Difference between success and failure in relationship between trainer and his or her client. Nonverbal and verbal communication - posture, body language, verbal must be clear to be understood correctly. Active listening - genuine interest in client's perspective and getting to know them. Pay attention, avoid distractions, look the speaker in the eye. Asking questions - ask open not close ended questions. Reflecting - Express the purported meaning of what you just heard. Make sure client is accurately understood.
Summarizing - Draws all important points of conversation together and again allow clients to clarify either what they have said or how someone has interpreted what they have said. Affirmations show appreciation for clients and their strengths. Listen carefully to know what to affirm. Validate positive comments about their thoughts, plans, skills. Asking permission - ask permission to share information. - correct answers ✅coaching and communication strategies Help clients become aware of their negative thought process. Help clients come up with list of positive thoughts they might use with regard to exercise. Train clients to notice negative thoughts, stop negative thoughts, and translate those into something positive. - correct answers ✅Positive self-talk process created to produce internalized experiences to support or enhance exercise participation. Clients can imagine themselves approaching their activity with greater confidence. Visualize performing with greater relaxation and muscle control. Rehearse positive outcomes. - correct answers ✅Exercise imagery
is not part of our scope of practice. we refer to a licensed dietician - correct answers ✅meal planning not part of our scope of practice refer to a licensed physician - correct answers ✅• Diagnosing disease or injury athletic trainer, doctor, and dietician massage therapist - correct answers ✅Likely referral sources for a personal trainer. Feet Flatten - Tight and Weak Musculature Tight Musculature: Gastrocnemius, Peroneals Weak Musculature: Gluteus Medius, Anterior Tibialis, Posterior Tibialis Feet Flatten - Corrective Strategies SMR and Static/Active Stretch: Gastrocnemius, Peroneals Core Strengthening Exercises: Bridge
Balance Progression: Single-leg Balance, Single-leg Reach, Single-leg Squat - correct answers ✅muscle imbalances: overactive vs underactive Heels Elevate - Tight and Weak Musculature Tight Musculature: Gastrocnemius, Soleus, Peroneals Weak Musculature: Anterior Tibialis, Posterior Tibialis Heels Elevate - Corrective Strategies SMR and Static/Active Stretch: Gastrocnemius, Soleus, Peroneals Core Strengthening Exercises: Bridge Balance Progression: Single leg Balance, Single-leg Balance Reach - correct answers ✅muscle imbalances: overactive vs underactive *Feet Turn Out - Tight and Weak Musculature Tight Musculature: Lateral Gastrocnemius, Bicep Femoris (short head)
