NASM CPT4 - Exercise Technique
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| Reciprocal Inhibition | show 🗑
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| Proprioception | show 🗑
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| show | 1-2 sets, hold each stretch for 30 seconds
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| What is the mechanism of action that occurs in active-isolated stretching? | show 🗑
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| show | After self-myofacial release when training in Phase 5
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| show | 5-10 minutes
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| show | Frequency, Intensity, Time, Type, Enjoyment
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| Example of a Zone 1 cardiorespiratory activity and intensity level | show 🗑
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| show | Group exercise class or spinning at 76-85% max HR
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| Example of Zone 3 cardiorespiratory activity and intensity | show 🗑
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| show | Circuit training
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| What structures make up the "core" ? | show 🗑
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| Name the five muscles of the local stabilization system of the core | show 🗑
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| show | Latississmus doris, hip flexors, hamstring complex, quadriceps
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| The normal extensibility of all soft tissues that allows full range of motion of a joint | show 🗑
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| The tendency of the body to seek the path of least resistance during functional movement patterns | show 🗑
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| show | Increased heart and respiratory rate, increased tissue temperature, increased psychological preparation for exercise
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| The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist | show 🗑
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| show | SAID principle of specificity
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| What does the acronym SAID in the SAID principle stand for? | show 🗑
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| show | Watch for use of handles on treadmills and steppers and watch for rounding of shoulders on bikes, treadmills and ellipitcals
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| Feedback used after the completion of a movement to help inform clients about the outcome of their performance | show 🗑
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| Feedback that provides information about the quality of the movement during exercise | show 🗑
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| The type of specificity that refers to the weight and movements placed on the body | show 🗑
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| The state where there is an elevation of the body's metabolism after exercise | show 🗑
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| The three stages in the General Adaptation Syndrome | show 🗑
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| show | Increased strength, increased power, increased endurance, increased neuromuscular control
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| SAQ training can be used with what three non-athletic population groups | show 🗑
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| show | Drawing in of the navel towards the spine, to recruit the local core stabilizer muscles
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| Benefits of a cool down | show 🗑
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| Give examples of total body stabilization exercises | show 🗑
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| Give examples of chest exercises used in the Strength level of OPT model | show 🗑
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| Give examples of chest exercises used in the Power level of the OPT model | show 🗑
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| show | Single leg pull down; Ball cobra; Standing cable row; Ball dumbbell row
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| Give examples of back exercises used in the Strength level of the OPT model | show 🗑
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| Give examples of shoulder exercises used in the Stabilization level of the OPT model | show 🗑
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| show | Controlled instability
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| show | Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, bosu ball
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| Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction | show 🗑
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| show | Integrated performance paradigm
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| show | Strength
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| show | Easy to hard; simple to complex; known to unknown; stable to unstable; body weight to loaded; activity specific
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| Describe the five kinetic chain checkpoints | show 🗑
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| show | The ability to move and change directions under various conditions without falling
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| What are the three phases of a plyometric exercise? | show 🗑
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| What is the proper progression for balance training when utilizing the proprioceptive continunuum? | show 🗑
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| show | Rate of force production
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| The position of the lumbo pelvic hip complex during running movements | show 🗑
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| show | Increase in muscle spindle activity by pre stretching the muscle before activation
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| Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed | show 🗑
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| show | Delayed onset muscle soreness - pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity
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| show | Increase propreoceptive demand
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| show | Correct muscle imbalances
Increase joint range of motion
Decrease excess muscle tension
Relieve joint stress
Maintain normal functional length of muscles
Improve neuromuscular efficiency
Improve function
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| show | Pattern overload
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| What are the three phases of the integrated flexibilty contiuum? | show 🗑
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| The type of flexiblity desgined to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition | show 🗑
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| show | Exhaustion phase
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| show | Self myofascial release
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