Download NASM CPT Exam Cheat Sheet: OPT Model & Key Concepts and more Exams Nursing in PDF only on Docsity!
NASM|| CPT|| EXAM|| CHEAT|| SHEET || +|| A
|| FEW|| MORE
Three || stages || of || the || OPT || model || - || Correct || answers || ✔
- || Stabilization
- || Strength ||
- || Power OPT || Training || Phases || - || Correct || answers || ✔
- || Stabilization || endurance
- || Strength || endurance
- || Hypertrophy
- || Maximum || Strength
- || Power Phases || that || have || supersets || - || Correct || answer || ✔Phases || 2 || (strength || endurance) || and || phase || 5 || (power) Three || parts || of || a || neuron || - || Correct || answers || ✔
- || cell || body
- || dendrites
- || axon
Three || joint || motions || - || Correct || answer || ✔1. || Roll
- || Slide
- || Spin Skeletal || system || functions || - || Correct || answer || ✔provides || support, || strength, || protection, || and || mineral/fat || storage; || blood || cells || made || in || bone || marrow Layers || of || muscle || - || Correct || answer || ✔epimysium perimysium endomysium || (DEEPEST) Slow || twitch || (type || 1) || muscle || fibers || - || Correct || answer || ✔1. || increased || oxygen
- || smaller
- || less || force
- || slow || fatigue Fast || twitch || (type || 2) || muscle || fibers || - || Correct || answer || ✔1. || less || oxygen
- || larger
- || more || force
- || fast || fatigue Muscle || spindle || - || Correct || answer || ✔1. || most || sensitive || to || changes || in || MUSCLE || LENGTH
- || transport || waste
- || transport || hormones
- || carries || heat ||
- || regulates || temp
- || clotting || protects || leaving
- || fights || disease || in || sickness ATP-PC || - || Correct || answer || ✔anaerobic || (no || oxygen), || high || intensity, || lasts || 10- 15 || seconds Glycolysis || - || Correct || answer || ✔30-50 || seconds, || use || carbs, || medium || duration Oxidative || System || - || Correct || answer || ✔1. || The || oxidative || system || uses || oxygen || to || generate || energy || from || metabolic || fuels || (aerobic) 2.Oxidative || production || of || ATP || occurs || in || the || mitochondria
- || Can || yield || much || more || energy || (ATP) || than || anaerobic || systems.
- || The || oxidative || system || is || slow || to || turn || on.
- || Primary || method || of || energy || production || during || endurance || events. 3 || oxidative || systems || - || Correct || answer || ✔1. || aerobic || glycolysis
- || krebs || cycle
- || electron || chain || transport || (ETC)
Respiratory || quotient || - || Correct || answer || ✔CO2 || produced/ || O2 || consumed; || fats || = || 0.7, || carbs || = Sagittal || plane || - || Correct || answer || ✔divides || body || into || left || and || right motion: || flexion || and || extension axis: || coronal Frontal || plane || - || Correct || answer || ✔Divides || the || body || into || front || and || back || portions motion: || abduction/adduction, || lateral || flexion, || eversion/inversion || axis: || anterior/posterior Transverse || plane || - || Correct || answer || ✔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 || - || Correct || answer || ✔- || Straight || percentage || method: || HRmax || = || 220-age || (easiest, || less || accurate)
- || Regression || formula: || HRmax || = || 208 || - || (0.7 || x || age) || (more || accurate) HR || training || zones || - || Correct || answer || ✔1. || 65% || to || 75%
- || 76% || to || 85%
- || 86% || to || 95%
latissimus || dorsi || erector || spinae Lower || crossed || weak || muscles || (UA) || - || Correct || answer || ✔anterior || tibialis || posterior || tibialis gluteus || maximus || Lucius || medius || transverse || abdominis internal || oblique upper || crossed || tight || muscles || (OA) || - || Correct || answer || ✔upper || trapezius || levator || scapulae || sternocleidomastoid scalene || latissimus || dorsi || teres || major subscapularis || pec || major/minor upper || crossed || weak || muscles || (UA) || - || Correct || answer || ✔deep || cervical || flexors serratus || anterior rhomboids mid || trapezius
lower || trapezius teres || minor infraspinatus OHS || feet || turn || out || OVERACTIVE || - || Correct || answer || ✔soleus lateral || gastrocnemius biceps || femoris || (short) OHS || feet || turn || out || UNDERACTIVE || - || Correct || answer || ✔medial || gastrocnemius || medial || hamstring || grasilis, || sartorius, || popliteus OHS || knees || move || in || OVERACTIVE || - || Correct || answer || ✔adductor || complex bicep || femoris || (short) tensor || fascia || latae vastus || lateralis OHS || knees || move || in || UNDERACTIVE || - || Correct || answer || ✔gluteus || medius/maximus vastus || medialis || oblique OHS || LPHC || leans || forward || OVERACTIVE || - || Correct || answer || ✔solues gastrocnemius
OHS || what || to || view || - || Correct || answer || ✔ANTERIORLY: -feet, || ankles, || knees || POSTERIORLY: -LPHC, || shoulder || and || cervical || complex BMI || for || overweight || - || Correct || answer || ✔25-29. BMI || for || obese || - || Correct || answer || ✔30-34. cumulative || injury || cycle || - || Correct || answer || ✔1- || Tissue || Trauma 2- || Inflammation 3- || Muscle || Spasm 4- || Adhesions 5- || Altered || Neuromuscular || Control 6- || Muscle || Imbalance Integrated || flexibility || continuum || - || Correct || answer || ✔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 || - || Correct || answer || ✔ 150 || minutes || of || MODERATE || exercise
75 || minutes || of || VIGOROUS || AEROBIC || exercise cardiovascular || training || for || general || health || - || Correct || answer || ✔60% || of || maximum || oxygen || consumption FITTE || principle || - || Correct || answer || ✔F || - || Frequency I || - || Intensity T || - || Time T || - || Type E || - || Enjoyment local || stabilization || system || muscles || (type || 1 || slow || twitch) || - || Correct || answer || ✔transverse || of || dominis internal || oblique || lumbar || multi || fidus pelvic || floor || muscles || diaphragm best || core || exercise || for || beginner || - || Correct || answer || ✔prone || iso || abs core || musculature || - || Correct || answer || ✔local || stabilization || system global || stabilization || system || movement || system
- || muscular || hypertrophy
- || strength
- || power resistance || training || systems || - || Correct || answer || ✔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 || - || Correct || answer || ✔Repetitions sets training || intensity repetition || tempo training || volume rest || interval
training || frequency training || duration exercise || selection ATP || recovery || - || Correct || answer || ✔20-30 || sec || = || 50% 40 || sec || = || 75% 60 || sec || = || 85% 3 || min || = || 100% PROGRAM || DESIGN || CONTINUUM: || muscle || endurance || - || Correct || answer || ✔reps: || 12 || to || 20 sets: || 1- intensity: || 50% || to || 70% tempo: || slow || (4/2/1) rest: || 0-90 || sec PROGRAM || DESIGN || CONTINUUM: || hypertrophy || - || Correct || answer || ✔reps: || 6 || to || 12 sets: || 3 || to || 5 intensity: || 70% || to || 85% tempo: || moderate || (2/0/2) rest: || 0-60 || sec
protein || intake || - || Correct || answer || ✔sedentary || person || - || .4 || g/lb strength || - || .5 || - || .8 || g/lb endurance || - || .5 || - || .6 || g/lb amino || acids || - || Correct || answer || ✔ 20 || total 8 || essential || (cannot || be || manufactured || by || body; || must || be || obtained || by || food) recommended || macros || - || Correct || answer || ✔protein: || 10% || to || 35% carbohydrates: || 45% || to || 65% fats: || 20% || to || 35% macro || calories || - || Correct || answer || ✔protein: || 4 || cal/gram carb: || 4 || cal/gram fat: || 9 || cal/gram alcohol: || 7 || cal/gram Fluid || recommendations || - || Correct || answer || ✔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 || - || Correct || answer || ✔zinc iron vitamin || A
vitamin || D 5 || stages || of || change || - || Correct || answer || ✔1. || Precontemplation
- || Contemplation
- || Preparation
- || Action
- || Maintenance SMART || goals || - || Correct || answer || ✔Specific || (clearly || defined) Measurable || (quantifiable) Attainable || (challenging || but || not || extreme) Realistic || (client || = || willing || and || able) Timely || (specific || date) autogenic || inhibition || - || Correct || answer || ✔neural || impulse || > || impulses || that || cause || muscles || to || contract inhibitory || effect || on || muscle || spindles reciprocal || inhibition || - || Correct || answer || ✔contraction || of || one || muscle || set || accompanied || by || relaxation || of || antagonist || muscle || that || allows || movement Altered || reciprocal || inhibition || - || Correct || answer || ✔inhibition || caused || by || tight || agonist || that || inhibits || functional || antagonist
