Free Study Guide for the NASM CPT Exam Chapter 7 – Flexibility Training Concepts

Chapter 7 – Flexibility Training Concepts

Compare to Figure 7.10 and Table 7.2 – Integrated Flexibility Continuum and Examples of Stretching

As a personal fitness trainer you must understand the different types of flexibility training. In the OPT model there are three different types of flexibility training.

Corrective Flexibility: this type of training is used to increase the joints range of motion, correct joint motion and help improve any muscle imbalances and posture. Hold the stretch for 20-30 seconds.

Static Stretching and Self-myofascial release promote this type of flexibility training.

Active Flexibility: this type of training is to prepare muscles for use during exercise. It not only stretches the muscles and tissues but it prepares the muscle by actively warming them up. Take the joint to the end range of motion and hold for 2 seconds; repeat 5 or so times.

Active-Isolated stretching and self-myofascial release promote this type of flexibility training.

Functional Flexibility: this type of training is commonly used in the power level of the OPT model. It has a high demand on the neuromuscular and soft tissue extensibility. Move the joint through a full rand of motion while performing dynamic exercises like a lunge to side bend.

Self-myofascial release and dynamic stretching promote this type of flexibility training.

Compare to Table 7.3 – Static Stretching Summary

Holding a static stretch for 30 seconds helps to relax the mechanoreceptors of the nervous system via autogenic inhibition, which xenical diet pills allows for further ranges of motion to be achieved, acutely and chronically. Using this type of stretching to lengthen tight muscles can help to reduce and prevent postural deviations. The muscle spindle is turned off by stretching this way.

Compare to Table 7.4 – Active Isolated Stretching Summary

Holding a Active Isolated stretch for 1 to 2 seconds more than five times repetitively uses reciprocal inhibition to lengthen and prepare the muscles for activity in the short term. You can stretch all muscles in this manner, especially the overactive or tight muscles.

Compare to Table 7.5 – Dynamic Stretching Summary

Moving the body through a full range of motion during Dynamic Stretching uses reciprocal inhibition to increase the achievable ROM of the joint. Note the examples of this type of stretching and use it before performing a power level workout.

Mechanoreceptors: The Golgi Tendon Organ and the Muscle spindles are the most important mechanoreceptors to know. GTO responds to muscular tension while the Muscle Spindle responds to the length of a muscle. Think of the Muscle Spindle as what delivers the stretching sensation to your brain.

Compare to Table 7.6 – Muscle Imbalances

Lots of questions come from this chart on the exam. Memorizing it can be tough. Check out Fitness Mentors Study Guide for the NASM CPT Exam for more insight and how to dominate these questions.

Free Study Guide for the NASM CPT Exam Chapter 5 – Human Movement Science

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Chapter: Human Movement Science

Know all definitions throughout the chapter

  • Biomechanics: the study of the action of external and internal forces on the living body, especially on the skeletal system.

Location Terminology

  • Superior: referring to a point higher or above
  • Inferior: referring to a point lower or below
  • Proximal: referring to a point closer to the origin of a limb
  • Distal: referring to a point farther from the origin of a limb
  • Anterior (or ventral): referring to a point nearer to the front of the body
  • Posterior (or dorsal): referring to a point nearer to the back of the body
  • Medial: referring to a point nearer to the mid-line of the body
  • Lateral: referring to a point further from the mid-line of the body
  • Contralateral: referring to a point on the opposite side of the body
  • Ipsilateral: referring to a point on the same side of the body

Planes of Motion, Axes and Joint Motions

  • Anatomic position: the erect position of the body with the face and gaze directed anteriorly, the upper limbs at the side, and the palms of the hands directed anteriorly.
  • Sagittal plane: a longitudinal plane that divides the body of a bilaterally symmetrical animal into right and left sections. 
  • Flexion: the act of bending a limb in the sagittal plane that typically decreases a joint angle. 
  • Extension: the act of extending a limb that typically increases a joint angle.
  • Hyperextension: the extension of a part of the body beyond normal limits.
  • Frontal Plane: a vertical plane at right angles to a sagittal plane, dividing the body intoanterior and posterior portions. Also called frontal plane .
  • Abduction: the act of moving a limb in the frontal plane that typically moves the limb away from the mid-line of the body.
  • Adduction: the act of moving a limb in the frontal plane that typically moves the limb back toward the mid-line of the body.
  • Transverse Plane: a plane across the body at right angles to the coronal and sagittal plane and perpendicular to the longitudinal axis of a body or object; also, a plane dividing the body into an upper and lower section.
  • Internal Rotation: the act of rotating a limb in the transverse plane toward the mid-line of the body; or counter-clockwise when viewed from a superior view.
  • External Rotation:  the act of rotating a limb in the transverse plane away from the mid-line of the body; or clockwise when viewed from a superior view.
  • Horizontal Abduction: transverse plane movement similar to that of a rear deltoid fly.
  • Horizontal Adduction: transverse plane movement similar to that of a chest fly.
  • Scapular Retraction:  the act of sliding the shoulder blades toward the mid-line of the body.
  • Scapular Motion: the act of sliding the shoulder blades away from the mid-line of the body.
  • Scapular Depression: the act of sliding the shoulder blades inferiorly
  • Scapular Elevation: the act of sliding the shoulder blades superiorly

Muscle Actions

Eccentric

  • Eccentric muscle action: when a muscle contraction is accompanied by lengthening muscle tissue.

Concentric

  • Concentric muscle action: when a muscle contraction is accompanied by shortening muscle tissue.

Isometric

  • Isometric muscle action: when a muscle contraction is accompanied by no change in the length of the muscle tissue.

Isokinetic

  • Isokinetic muscle action: when a muscle maintains a constant speed during contraction.
  • Force: movement that results in the slowing down or speeding up of an object.
  • Length-Tension Relationships: optimal length of a muscle results in optimal force production.
  • Force-Couple: a group of muscles that work together to produce force on a joint.
  • Rotary Motion: rotational movement of the joints.
  • Torque: something that produces or tends to produce torsion or rotation; the moment of a force or system of forces tending to cause rotation.

Motor Behavior

  • Motor behavior: connecting the mind and body for an optimal performance response.
  • Motor control: is the process by which humans and animals use their brain/cognition to activate and coordinate the muscles and limbs.
  • Motor learning: the process of improving motor skills through practice, with long-lasting changes in the capability for responding.
  • Motor development: the growth of muscular coordination in an animal.
  • Muscle Synergies: Muscles controlled by the CNS that act to produce the same movement.
  • Proprioception: awareness of the position of one’s body produced by all sensory receptors.
  • Sensorimotor Integration: the cooperation of the nervous and muscular system in gathering and interpreting information and executing movement.

Motor Learning

  • Feedback: a biological system in which the output or response affects the input, the sensory system collects input from the motor system to promote the learning of motor skills.
  • Internal Feedback: what you feel during or after you have performed or practiced the skill. Your feelings provide you with information about the outcome of your motor response.
  • External Feedback: is information you receive about your performance from various sources, usually verbal, visual or written.

Compare to Figure 5.3 – Three Planes of Motion

Planes of Motion

Compare to Table 5.1 – 5.7 – Planes, Motions, and Axes

Frontal

  • Divides the body into anterior and posterior portions
  • Anterior-Posterior Axis
  • Abduction and Adduction
Plane Joint Motion Axis of Rotation Exercise
Frontal

Adduction/Abduction&Ankle Eversion/ Inversion

&

Lateral Flexion

 Anterior-Posterior

Abduction:Barbell shoulder press Cable hip abductionAdduction:

Pull up, Cable hip adduction

Transverse

  • Divides the body into top and bottom portions
  • Longitudinal or vertical axis
  • Movements include all rotation, pronation, supination, horizontal abduction and adduction.
Plane Joint Motion Axis of Rotation Exercise
Transverse

Internal Rotation External Rotation&Horizontal Adduction Horizontal Abduction

&

Pronation Supination

 LongitudinalorVertical

Internal Rotation: Band Internal RotationTrunk Rotation: Wood chopHorizontal Adduction: Cable Chest Fly

Horizontal Abduction: Rear delt fly machine

Sagittal

  • Divides the body into left and right halves
  • Coronal or medial-lateral axis
  • Flexion and extension
Plane Joint Motion Axis of Rotation Exercise
Sagittal Flexion&Extension Medial-LateralA.K.A.Coronal

Flexion:Hamstring curl Barbell curlExtension:

Quad Extension, Triceps Skull Crusher

Compare to Table 5.3 – Common force couples

Muscles Movement Created
Shortening of the biceps brachii, brachioradialis, and brachialis Elbow flexion in a Bicep Curl
Shortening of the Psoas major and minor, rectus femoris and illiacus Hip Flexion in a leg lift
Shortening of the Pectoralis Major, Subscapularis and latissimus dorsi Shoulder internal rotation

Different muscles pull from different angles but all work to produce the same joint movement. The biceps, brachioradialis and brachialis muscle all insert into different locations, but all work to flex the elbow.

Compare to Figure 5.15 – Levers

Levers

There are three types of levers.

A first-class lever is a stick where the fulcrum is between the weight and the energy moving the weight (your hands, for example). Some common first-class levers are see-saws, crowbars, pliers, scissors (which use two first-class levers together), and a hammer pulling a nail.

A second-class lever is a stick where the fulcrum is at one end of the stick, you push on the other end, and the weight is in the middle of the stick. Some common second-class levers are doors, staplers, wheelbarrows, and can openers.

A third-class lever is a stick where the fulcrum is at one end of the stick, you push on the middle, and the weight is at the other end of the stick. With a third-class lever, you have to put in more energy than you would just lifting the weight, but you get the weight to move a longer distance in return. Some common examples are a broom, a hoe, a fishing rod, a baseball bat, and our own human arms.

Free Study Guide for the NASM CPT Exam Chapter 4 – Exercise Metabolism and Bioenergetics

Chapter 4 – Exercise Metabolism and Bioenergetics

Be Familiar with all definitions throughout the chapter

Exercise Metabolism and Bioenergetics definitions:

  • Bioenergetics: the study of energy transformation in living systems.
  • Metabolism: the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available.
  • Exercise Metabolism: the sum of all body processes under the stress of exercise.

Energy Metabolism

  • Substrates: the substance acted upon by an enzyme.
  • Carbohydrates: any of a class of organic compounds that are and that form the supporting tissues of plants and are important food for animals and people.
  • Glucose: a sugar, C 6 H 12 O 6, having several optically different forms, occurring in many fruits, animal tissues and fluids, etc.
  • Glycogen: a white, tasteless polysaccharide constituting the principal carbohydrate storage material in animals and occurring chiefly in the liver and in muscle.
  • Fat: any of a group of organic compounds that are greasy to the touch, insoluble in water, and soluble in alcohol and ether: lipids comprise the fats and constitute, with proteins and carbohydrates, the chief structural components of living cells.
  • Triglycerides: three fatty acids attached to a glycerol back bone that make up most fat storage in the body.
  • Protein: 20 or more amino acids linked in a genetically controlled linear sequence into one or more long polypeptide chains
  • Gluconeogenesis: glucose formation in animals from a noncarbohydrate source, as from proteins or fats.

Energy for Work

  • Adenosine triphosphate: serving as a source of energy for physiological reactions, especially muscle contraction.
  • Adenosine diphosphate: derived from ATP, and serving to transfer energy during glycolysis.
  • B-oxidation: a process by which fatty acids are degraded, involving oxidation of the beta carbons and removal of successive two-carbon fragments from the fatty acid.
  • Excess postexercise oxygen consumption (EPOC): a measurably increased rate of oxygen intake following strenuous activity

 

(compare these definitions with those from the text)

Free Study Guide for the NASM CPT Exam Chapter 3 – The Cardiorespiratory System

Free Study Guide for the NASM CPT Exam Chapter 3 – The Cardiorespiratory System

Compare to Figure 3.3 – Atria and Ventricles

Figure 3.3

Atria and Ventricles

The heart has two pairs chambers called the Right atrium and ventricles. The functions of the chambers are as follows:

The atriums are located on either side of the heart. Right Atrium is designed to receive the blood that is coming to the heart from the whole body and the Left Atrium is designed to receive the blood that is coming to the heart from the lungs.

The ventricles are also located on either side of the heart. Right Ventricle have thin walls because of a low pump of blood that flows to the lungs which is a short distance xenical cost from the heart. The Left Ventricle has much thicker walls because of a high pressure pump of blood that flows to the rest of the body.

 

Compare to Table 3.1  – Functions of Blood

The cardiovascular system.

Figure 3.1

This slide above is provide from a presentation from share slide (stewart_j, n.d.). It is similar to the table that is shown in the book. NASM deems it important to understand the functions and support mechanisms of blood.

 

Table 3.2  – The Respiratory Pump – The abdominal and thoracic structures that contribute to the expansion and contraction of the lungs.

Muscles of the respiratory pump consist of:

Inhalation: Diaphram, Scalenes, Pec Minor and Sternocleidomastoid.

Exhalaiton: Abdominals and Internal intercostals.

How the respiratory pump works:

Table 3.2 respiratory pump

 

Sample Lesson

Sample Lesson

Below is the Chapter 2 Power Point Lecture, Audio Book Lecture, Assignment, Assignment Overview and the Chapter 2 Quiz. You must complete the quiz and assignment in order to complete this lesson.

Power Point Lecture: Use the Power Point Presentation and Voice Recording below to follow the lecturer through specific test important topics. Be sure to click over to the next slide when indicated by the lecturer.

Chapter 2 Book Lecture:

Use the book to follow the lecturer through the details of this chapter.

Chapter 2 Assignment:

PART 1: List and discuss the 3 main parts that make up a neuron.

PART 2: List the 5 main functions of the skeletal system. How does the skeletal system allow for movement? What system acts to move the skeletal system by attaching to bones?

PART 3: Define Arthrokinematics. Under “Joints”, note that the 3 major motion types are Rolling, Spinning and Sliding. List the real world examples from the book.

PART 4: List and describe the three layers of connective tissue within the muscle. What is the Innermost layer?

PART 5: Describe the process of initiating a muscular contraction and ending a muscular contraction.

PART 6: Discuss the difference between Type I and Type II muscle fibers. Which type is used for endurance activities and has a better oxygen delivery system?

PART 7: Describe the differences and similarities between the following mechanoreceptors: Golgi Tendon Organ and Muscle Spindles.

PART 8: List the Agonist, Synergist, Stabilizer and Antagonist for the Chest Press, Overhead Press, Row and Squat exercises.

Assignment Explanation Audio

Chapter 2 Quiz 

Answer the questions below. You must receive a passing score of 80% or better to pass the quiz and complete this lesson.

1. Which of the following components make up the Human Movement System?
 
 
 
 

Question 1 of 16

2. What muscle is considered an agonist during shoulder external rotation?
 
 
 
 

Question 2 of 16

3. True or false the appendicular skeleton includes the humerus and femur?
 
 

Question 3 of 16

4. Which of the following mechanoreceptors are MOST sensitive to change in length of a muscle?
 
 
 
 

Question 4 of 16

5. The Shoulder is considered to be what type of joint?
 
 
 
 

Question 5 of 16

6. Actin and Myosin make up which of the following?
 
 
 
 

Question 6 of 16

7. Which of the following is considered an organelle within a human cell?
 
 
 
 

Question 7 of 16

8. While performing shoulder abduction, what muscle would be considered the agonist?
 
 
 
 

Question 8 of 16

9. Which muscle would be considered the antagonist during a cable row exercise?
 
 
 
 

Question 9 of 16

10. All of the following are characteristics of Type 1 slow twitch fibers EXCEPT:
 
 
 
 

Question 10 of 16

11. The Elbow would be considered which type of joint?
 
 
 
 

Question 11 of 16

12. When excited the Golgi Tendon Organ will cause the muscle to
 
 
 
 

Question 12 of 16

13. One of the muscles below is considered a stabilizer when performing a bosu ball push up. What is the correct answer?
 
 
 
 

Question 13 of 16

14. The neurotransmitter responsible for initiating a muscle contraction is:
 
 
 
 

Question 14 of 16

15. The layer of connective tissue that surrounds muscle belly and is considered the most superficial is the
 
 
 
 

Question 15 of 16

16. The ability to analyze and interpret the sensory information to send a proper motor response would be a function of which of the following?
 
 
 
 

Question 16 of 16


 

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