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NASM CPT EXAM CHEAT SHEET + A 2024-2025, Exams of Nursing

NASM CPT EXAM CHEAT SHEET + A 2024-2025

Typology: Exams

2024/2025

Available from 09/30/2024

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NASM CPT EXAM CHEAT SHEET + A
2024-2025
Three stages of the OPT model - 1. Stabilization
2. Strength
3. Power
OPT Training Phases - 1. Stabilization endurance
2. Strength endurance
3. Hypertrophy
4. Maximum Strength
5. Power
Phases that have supersets - Phases 2 (strength endurance) and phase 5 (power)
Three parts of a neuron - 1. cell body
2. dendrites
3. axon
Three joint motions - 1. Roll
2. Slide
3. Spin
Skeletal system functions - provides support, strength, protection, and mineral/fat storage; blood cells
made in bone marrow
Layers of muscle - epimysium
perimysium
endomysium (DEEPEST)
Slow twitch (type 1) muscle fibers - 1. increased oxygen
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Three stages of the OPT model - 1. Stabilization

  1. Strength
  2. Power OPT Training Phases - 1. Stabilization endurance
  3. Strength endurance
  4. Hypertrophy
  5. Maximum Strength
  6. Power Phases that have supersets - Phases 2 (strength endurance) and phase 5 (power) Three parts of a neuron - 1. cell body
  7. dendrites
  8. axon Three joint motions - 1. Roll
  9. Slide
  10. Spin Skeletal system functions - provides support, strength, protection, and mineral/fat storage; blood cells made in bone marrow Layers of muscle - epimysium perimysium endomysium (DEEPEST) Slow twitch (type 1) muscle fibers - 1. increased oxygen
  1. smaller
  2. less force
  3. slow fatigue Fast twitch (type 2) muscle fibers - 1. less oxygen
  4. larger
  5. more force
  6. fast fatigue Muscle spindle - 1. most sensitive to changes in MUSCLE LENGTH
  7. stretch reflex
  8. cause contraction Golgi tendon organs - 1. most sensitive to change in MUSCULAR TENSION
  9. attach to tendons
  10. cause relaxation Blood flow in the heart - 1. right atrium (gathers deoxygenated blood returning to heart)
  11. right ventricle (pumps deoxygenated blood to lungs)
  12. left atrium (collects oxygenated blood)
  13. left ventricle (pumps oxygenated blood) REMEMBER THE RIGHT ALWAYS HAS NO OXYGEN AND THE LEFT ALWAYS DOES VENTRICLES PUMP, ATRIUM COLLECTS Blood vessels - 1. arteries - carry blood AWAY from heart
  14. arterioles - end in capillaries
  15. capillaries - site of gas, chemical, and water exchange

Sagittal plane - divides body into left and right motion: flexion and extension axis: coronal Frontal plane - Divides the body into front and back portions motion: abduction/adduction, lateral flexion, eversion/inversion axis: anterior/posterior Transverse plane - horizontal division of the body into upper and lower portions motion: internal/external rotation, left/right rotation, horizontal abduction/adduction axis: longitudinal Calculating maximal heart rate - - Straight percentage method: HRmax = 220-age (easiest, less accurate)

  • Regression formula: HRmax = 208 - (0.7 x age) (more accurate) HR training zones - 1. 65% to 75%
  1. 76% to 85%
  2. 86% to 95% Which pulse should be used by trainers? - Radial pulse (on the wrist) Pronation distortion tight muscles (overative) - Gastrocnemius Soleus Peroneals Adductors Illiotibial band Hip flexor complex

bicep femoris (short) Pronation distortion weak muscles (underactive) - anterior tibialis posterior tibialis vastus medialis gluteus medius/maximus hip external rotators Lower crossed tight muscles (OA) - gastrocnemius soleus hip flexor complex adductors latissimus dorsi erector spinae Lower crossed weak muscles (UA) - anterior tibialis posterior tibialis gluteus maximus Lucius medius transverse abdominis internal oblique upper crossed tight muscles (OA) - upper trapezius levator scapulae sternocleidomastoid scalene latissimus dorsi

OHS LPHC leans forward OVERACTIVE - solues gastrocnemius hip flexor complex abdominal complex OHS LPHC leans forward UNDERACTIVE - anterior tibialis gluteus maximus erector spinae OHS low back arches OVERACTIVE - hip flexor complex arrector spinae latissimus dorsi OHS low back arches UNDERACTIVE - gluteus maximus hamstring complex intrinsic core stabilizers OHS arms fall forward OVERACTICE - latissimus dorsi teres major pec major/minor OHS arms fall forward UNDERACTIVE - mid/lower traps rhomboids rotator cuffs OHS what to view - ANTERIORLY:

-feet, ankles, knees POSTERIORLY: -LPHC, shoulder and cervical complex BMI for overweight - 25-29. BMI for obese - 30-34. cumulative injury cycle - 1- Tissue Trauma 2- Inflammation 3- Muscle Spasm 4- Adhesions 5- Altered Neuromuscular Control 6- Muscle Imbalance Integrated flexibility continuum - Corrective flexibility (self myofascial release and static stretching) active flexibility (SMR and active isolated stretching) functional flexibility (SMR and dynamic stretching) recommended exercise for adults - 150 minutes of MODERATE exercise 75 minutes of VIGOROUS AEROBIC exercise cardiovascular training for general health - 60% of maximum oxygen consumption FITTE principle - F - Frequency I - Intensity T - Time

three phases of plyometric training - eccentric (decelerates force) amortization (transition phase between eccentric and concentric) concentric (loading) three phases of general adaptation syndrome - alarm reaction (soreness) resistance development (muscle growth) exhaustion (injury) 5 resistance training adaptations - 1. stabilization

  1. muscular endurance
  2. muscular hypertrophy
  3. strength
  4. power resistance training systems - SINGLE SET - one set of each exercise MULTIPLE SET - multiple sets PYRAMID - increasing/decreasing weight with each set SUPERSET - 2 exercises in rapid succession DROP SETS - perform set to failure, remove % of load, then continue CIRCUIT TRAINING - series of exercises with minimal rest PERIPHERAL HEART ACTION - alternating upper and lower body exercises SPLIT-ROUTINE - breaking body up into separate parts in separate days VERTICAL LOADING - exercises in a vertical manner down the body HORIZONTAL LOADING - all sets of a body part completed before moving on acute variables of training - Repetitions sets

training intensity repetition tempo training volume rest interval training frequency training duration exercise selection ATP recovery - 20-30 sec = 50% 40 sec = 75% 60 sec = 85% 3 min = 100% PROGRAM DESIGN CONTINUUM: muscle endurance - reps: 12 to 20 sets: 1- intensity: 50% to 70% tempo: slow (4/2/1) rest: 0-90 sec PROGRAM DESIGN CONTINUUM: hypertrophy - reps: 6 to 12 sets: 3 to 5 intensity: 70% to 85% tempo: moderate (2/0/2) rest: 0-60 sec PROGRAM DESIGN CONTINUUM: maximum strength - reps: 1 to 5 sets: 4 to 6

recommended macros - protein: 10% to 35% carbohydrates: 45% to 65% fats: 20% to 35% macro calories - protein: 4 cal/gram carb: 4 cal/gram fat: 9 cal/gram alcohol: 7 cal/gram Fluid recommendations - 6-12 oz every 15-20 mins of exercise 16-24 oz/lb lost during exercise common vitamins with adverse effects when consumed in excess - zinc iron vitamin A vitamin D 5 stages of change - 1. Precontemplation

  1. Contemplation
  2. Preparation
  3. Action
  4. Maintenance SMART goals - Specific (clearly defined) Measurable (quantifiable) Attainable (challenging but not extreme)

Realistic (client = willing and able) Timely (specific date) autogenic inhibition - neural impulse > impulses that cause muscles to contract inhibitory effect on muscle spindles reciprocal inhibition - contraction of one muscle set accompanied by relaxation of antagonist muscle that allows movement Altered reciprocal inhibition - inhibition caused by tight agonist that inhibits functional antagonist synergistic dominance - inappropriate muscles take over the function of a weak or inhibited prime mover