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Nasm CPT Final Exam Study Guide

Covers key fitness concepts: agility, quickness, General Adaptation Syndrome (GAS), and the SAID principle. Learn how the body adapts to stress and specific movement demands.

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    2023/2024 NASM CPT Final Exam Study Guide Questions And Answers (100% Correct) Graded A+ Agility - correct answer y a bility to accelerate, decelerate, stabilize, and change direction quickly while maintaining posture Quickness - correct answer y the ability to react and change body position with maximal rate offeree in all planes of motion General Adaptation Syndrome (GAS) -correct answer y how the body responds and adapts to stress Stages: Alarm Reaction. Resistance DEvelopment, Exhaustion Specific adaptation to imposed demands {SAID) Principle - correct answer ystates that the body will adapt to the specific demands being placed on it Acute Variables -correct answer yimportant components that specify how each exercise is to be performed Training Volume - correct answer yAMOUNT of physical training performed in a specified period.

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    Training Frequency -correct answer Q u m b e r of training sessions performed during a specific period (usually 1 week) Training Duration - correct answer p|im eframe from the start of the workout to the end OR length of time (weeks) spent in one phase of training Nutrition - correc t answer process by which a living organism assimilates food and uses it for growth and repair of tissues Calorie -correct answer Expression of energy, equal to 1.000 calories Essential Amino Acids “correct answer Isoleucine 2. Leucine 3. Lysine 4.Methionine 5. Phenylalanine 6. Threonine 7. Tryptophan 8. Valine

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    Types of Carbohydrates - correct answer Q 10 no saccharide: single sugar units connected to make glucose Disaccharides 2 sugar units {sucrose [sugar], lactose[milk] Polysaccharides: longs chains of mono. Complex carbs(starch/fiber) Daily recommendation for Fiber - correct answer 8 g/day-> young men. 25 g/day -> young women Fatty Acids - correct answer |~ 5turated: risk for heart disease, raise bad cholesterol Unsaturated: increase good cholesterol Monounsaturated: ONE double bond, olive & canola oil Polyunsaturated: >One double bond, cold water fish Lipids (Fats) - correct answer Qp' =l5t concentrated energy source. 1 g = 9 calories preserve body heat, regulate nutrients in cells, protects organs, prolonges digestion

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    Water consumption Recommendations -correct answer ff]ien= 3.0 L (13 cups) daily women = 2.2 L {9 cups) daily (add 8 ounces of water for every 25 lbs over ideal weight) Altering Body Composition: FAT LOSS - correct answer 10% of calories from sat fats, increase physical activity, dec food and bev calories, limit alcohol, 4-6 meals a day, avoid processed food Altering Body Composition: LEAN MASS - correct answer ppstworkout window- ingest protein and carbs within 90 minutes, spread protein throughout the day, 4- 6 meals a day Ergogenic Aids - correct answer gnhances athletic performance. Creatine- Typical dosage 20 grams per day for 5-7 days then 2-5 grams per day for maintenance. Increase in 4-5 lbs, maintenance safe for 2-5 years Ex: Creatine, builds muscle mass, strentgh, and anerobic performance. Stimulants Stages of change - correct answer Maintenance. Action. Preparation, ContempIation. Precontemplation

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    SMART goals - correct answer |~ pecific: detailed description of goal Measurable: quantifiable goals Attainable: right mix that are challenging but In reach Realistic: the individual truly believes it can be done Timely: A specific date of completion Cognitive Strategies - correct answer t o change a client's thoughts and attitudes toward exercise and physical activity Positive Self-Talk- correct answer |~l|ielp clients come up with a positive list pertaining to exercise Exercise Imagery - correct answer Q e P rocess created to produce internalized experience to support Proprioception - correct answer QJ" ie body's ability to to sense the relative position of adjacent parts of the body Ex: when walking our feet give us proprioception about the type of surface we are on.

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    Mechanoreceptors - correct answer ["Specialized structures that recognize pressure in tissue and transmit signals to sensory nen es. Muscle Spindles -correct answer |~~ ensory receptors in the muscles that are parallel to the muscle fibers and are sensitive to change in muscle length. Spindles stretch with muscle and sends information to CNS. helps to prevent muscles from stretching too far or too fast Golgi Tendon Organs -correct answer pfensory receptors that are located at the point where the skeletal muscle fibers insert into the tendon. Sensitive to change in tension at the rate of change causes the muscle to relax Epimysium -correct answer Connective tissue UNDER fascia that acts as an outer layer of the whole muscle Perimysium -correct answer Connective tissue acts as an outer layer of fascicles Endomysium -correct answer [~ emeen the individual muscle fibers

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    Type 1 Muscle Fiber - correct answer [ blow-twitch”, smaller in size, lessforce produced, long-term contractions (stabilization) Type 2 Muscle Fiber - correct answer nfpst twitch, larger, quick to fatigue, force and power exercises Agonist "correct answer pFfRIME MOVER, main muscles ex: chest press-> pectoralis major Synergist "correct answer JSSIST PRIME MOVER, ex: chest press -> ant deltoid, triceps Stabilizer -correct answer Stabilizes while prime mover and assist work. chest press -> rotator cuff Antagonist - correct answer QJppose Prime mover, chest press -> posterior delt

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