STUVIA 2024/2025
NASM CPT study terms
- ✔✔1.4-2.0g/kg of body weight
- 208 - (0.7 x age) = Max Heart Rate
- Considered more accurate - ✔✔Tanaka Formula
- Ach released
- Action potential reaches t tubule
- Sarcoplasmic reticulum releases calcium ions
- myosin heads bind to actin
- contraction begins - ✔✔What are the steps during a muscle contraction
- Multiplanar hop with stabilization
- Mulitplanar single-leg box hop-up with stabilization
- Mulitplanar single-leg box hop-down with stabilization - ✔✔Balance-Power Exercises
- Perform 96 steps per minute, on 12-inch step, for 3 minutes
- Within 5 seconds of stopping, take recovery pulse for 60 seconds
- Match recovery pulse
%
Zone 1: 65% to 75% HRmax
Zone 2: 76% to 85% HRmax
Zone 3: 86% to 90% HRmax
- Assign to proper HR zone:
> Very poor / poor / below average = Zone 1
> Average / above average / good = Zone 2
> Excellent = Zone 3 - ✔✔YMCA 3 minute step test
-Sends info to the brain about the head's position and when its position changes.
-Sends info about the acceleration and direction of change. - ✔✔vestibular system function
.8g/kg of BW - ✔✔Amount of protein for sedentary adults?
(slow breaths) are due to overactive sternocleidomastoid & scalenes which can cause headaches,
lightheaded and dizziness. - ✔✔Dysfunctional breathing
• Zone 1 = poor, 65-75% HR
• Zone 2 = good/fair, 76-85% HR
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• Zone 3 = very good, 86-95% HR
• Test HR after cardio testing to determine where your client lies - ✔✔cardio zones
1 self myo
2 active
3 dynamic
4 cardio - ✔✔Phase 2,3,4 warm up variables
1-2 second holds reciprocal
inhabitation - ✔✔Active-isolated stretching
1-2 sets at a low intensity to psychologically and physiologically prepare for the resistance training
exercise - ✔✔Warm up set
1. Best Research Evidence
2. Clinical Expertise
3. Patient Values & Preferences - ✔✔3 components of evidence based practice
1.2-1.4 g/kg of BW - ✔✔Amount of protein for endurance athletes?
%
1.2-1.7g/kg of BW - ✔✔Amount of protein for strength athletes?
1.2g/kg - ✔✔How many grams of protein should an endurance athlete consume?
1.9 from CEU's, .1 from CPR
Every 2 years - ✔✔How many CEUs are required for NASM
10:1 omega 6 to omega 3 - ✔✔What is the western diet?
11 - ✔✔How many nonessential amino acids are there?
12-16oz every 15 min
Replace fluid at 1.25x BW lost during activities - ✔✔How much water during exercise?
12-20 breaths per minute - ✔✔normal breathing rate
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4-6 L - ✔✔Adult heart holds how much blood
4-6 weeks - ✔✔Should wait _ before moving to next phase
4:1 omega 6 to omega 3 - ✔✔What is the ideal fat ratio?
4/5 80% - ✔✔What percentage of adults don't meet the recommended daily guidelines of physical
activity?
4/5 or 80% - ✔✔How many people experience low back pain?
48-72 hours - ✔✔According to NASM, if a new client performs plyo on Monday, how Long should
they wait?
5-10 - ✔✔How many repetitions are performed during an active stretch?
5-10 min warm up
Activation techniques (core/balance)
Plyo and SAQ
Resistance training
%
Client choice to make fun
5-10min cool down - ✔✔Daily workout template
5-10 minutes - ✔✔Warm up and cool down times
5-10BPM - ✔✔Men typically have _____ BPM than females
55% plasma, 45% red/white blood cells and platelets - ✔✔Blood is composed of
6+ months of exercise - ✔✔maintenance stage
60% - ✔✔How much water in the human body?
8-10g/kg of BW - ✔✔How many grams of carbs for high activity?
9 - ✔✔How many calories yield 1g of fat?
9 - ✔✔How many essential amino acids are there?
a combination of high-intensity resistance training followed by plyometrics
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