Regroove Fitness

by Wellness Coach Dan Ma

NASM CPT: GUIDED STUDY COURSE – MODULE 10

by 6 Comments

Final

  • Complete the Course Exam with a score of 80% or higher
  • Practice taking Practice Exam 1 and 2
  • Review the Personal Training Resources module
  • Study the NASM-CPT Study Guide module
  • Complete the End-of-Course requirements

Domain 4

  • Chapter 6 is in module 2
  • Chapters 7-9 is in module 3
  • Chapters 10-12 is in module 4
  • Chapter 13 is in module 1

Domain 3

  • Chapters 14 & 15: module 6
  • Appendix E: module 9

Domain 2

  • Chapter 6 is in module 2
  • Appendix E: module 9

Acute Variables

PhaseSetsReps% of 1RMRest
Muscular & Stabilization1-312-2050-700-90 secs
Hypertrophy3-56-1275-850-60 secs
Maximal4-61-585-1003-5 mins
Power3-61-1030-453-5 mins

Knees move inwards

  • Overactive: The thighs (both inner and outer).
    • Biceps femoris (short head)
    • Vastus lateralis (the largest and most powerful part of the quadriceps femoris, a muscle in the thigh…together with other muscles of the quadriceps group, it serves to extend the knee joint, moving the lower leg forward, pg 626).
    • TFL (tensor fascia latae, a tiny muscle, inferior to the iliotibial band. This band, also called the IT band, pg 631)
    • Adductor complex (a group of muscles that primarily function to adduct the femur at the hip joint…they are all located somewhere along the medial side of the thigh…they all originate in different places at the front of the pelvis, adductor longus, adductor magnus, adductor brevis, gracilis, & pectineus, pg 628)
  • Underactive:
    • Vastus medialis oblique (VMO) (one of the four quadriceps muscles, located on the front of your thigh, above your kneecap, pg 627)
    • Gluteus medius/maximus
  • Stretching:
    • SMR: Adductors
    • SMR: TFL / IT band
    • Static: supine biceps femoris stretch
    • Static: stand TFL stretch
  • Exercises:
    • Tube walking (side to side)

Cardio-respiratory (chapter 6 & 8)

Intensity

  • Peak V02 Method: the maximal amount of oxygen that an individual can use during intense exercise. Often impractical for personal trainers.
  • V02 Reserve Method: the preferred method. V02R requires the calculation of V02max.
  • Peak Metabolic Equivalent (MET): used to describe the energy cost of physical activity as multiples of resting metabolic rate.
  • Peak maximal Heart Rate (MHR): the most commonly used formula for estimating HRmax: [220 – age] or [208 – (0.7 x age).
  • HR Reserve Method (HRR, Karvonen): the difference between a client’s predicted maximal heart rate and their resting heart rate.
  • Ratings of Perceived Exertion Method: the client’s subjective ratin on the perceived difficulty of exercise.
  • Talk Test Method: if a client is unable to carry a simple conversation during exercise, then they are exercising too hard.

Category of Cardiovascular Fitness

CategoryZone%Formula
Poor165-75HRmax X .65
Fair165-75HRmax X .75
Average276-85HRmax X .76
Good276-85HRmax X .85
Very Good386-95HRmax X .86
Very Good386-95HRmax X .95

Nutrition

Adenosine Triphosphate

Energy storage and transfer unit within the cells of the body. Three metabolic pathways in which cells can generate ATP:

  1. The ATP-PC system: 10-15 seconds.
  2. The glycolytic system (glycolysis): 30-50 seconds.
  3. The oxidative system (oxidative phosphorylation): Indefinite period of time.
    1. Aerobic glycolysis: The process is the the same as anaerobic except oxygen with pyruvic acid is converted into acetyl coenzyme A (acetyl CoA).
    2. The Krebs cycle: a key metabolic pathway that connects carbohydrate, fat, and protein metabolism. The reactions of the cycle are carried out by eight enzymes that completely oxidize acetate (a two carbon molecule), in the form of acetyl-CoA, into two molecules each of carbon dioxide and water.
    3. The electron transport chain (ETC)

Anatomic Locations

  • Superior
  • Inferior
  • Proximal
  • Distal: refers to a position away from the center of the body or point of reference.
  • Anterior
  • Posterior
  • Medial
  • Lateral
  • Contralateral: refers to a position on the opposite side of the body.
  • Ipsilateral: refers to a position on the same side of the body.

Functional Anatomy of Muscles

  • Force: An influence applied by one object to another, which results in an acceleration or deceleration of the second object.
  • Length-tension relationship: The resting length of a muscle and the tension the muscle can produce at this resting length.
  • Force-couple: Muscle groups moving together to produce movement around a joint.

Effective Communication Skills

  • Nonverbal & verbal
  • Active listening
  • Asking questions
    • Closed-ended (directive)
    • Open-ended (nondirective)
  • Reflecting: conversational techniques that express the purported meaning of what was just heard…an opportunity to make sure that what a client says is accurately understood.
  • Summarizing: a series of reflections.
  • Using Affirmations: shows appreciation for clients and their strengths.
  • Asking permission

Miscellaneous

  • Autogenic inhibition relies on the nerve fibers from a stretched muscle to cause that muscle to relax, thus allowing for a greater stretch. Reciprocal inhibition involves an agonist and antagonist effect. In order for an agonist to contract and cause movement, the antagonist incurs a reflexive relaxation to allow the movement.
    • Autogenic inhibition: The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
    • Reciprocal inhibition: The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.
    • Golgi tendon organ: When excited, causes the muscle to relax to prevent injury. Prolonged stimulation provides an inhibitory action to muscle spindles. This neuromuscular phenomenon is called autogenic inhibition.

Midterm

Reader Interactions

Comments

  1. Dan Ma says

    Information Regarding Your Certifying Exam
    by Raena Schulze – Friday, 20 March 2020, 5:12 PM

    Hello Future CPT’s,

    In light of recent events, we wanted to address the process and options for scheduling your certification exam during this time. PSI, who proctors our exam, has closed all of its facilities through 04/13/2020. You can find updates on this situation on their website: https://www.psionline.com/important-notice-update-concerning-covid-19-coronavirus/

    What if my exam is about to expire?

    If you scheduled your exam between now and 04/13, your appointment has now been cancelled and you will be able to reschedule for a later date. If your exam expires during this time, your exam expiration will be extended for free. In the event that the testing centers are still closed after 04/13, we will continue to extend your exam until you are able to sit for the test. There is no current action required on your part, this will be applied to all test takers who fit this criteria.

    What if my exam expires after 04/13?

    If your exam expires after 04/13, you will be able to schedule like normal however, dates between now and 04/13 will not be available. In the event that the closure is pushed further back and your exam does expire, you will have your exam extended for free. No action is required on your part until testing locations are open and you are able to schedule.

    What if my exam already expired?

    If your exam expired prior to 03/19/20, you will still need to purchase an extension for $199 through member services at 1-800-460-6276 before you will be able to test.

    How do I schedule/reschedule my exam?

    When you are ready and able to schedule, you can reach PSI at: 1-833-537-1330 Hours: Mon- Fri 4:30 am – 7:00 pm Pacific Time; Sat – Sun 6:00 am – 2:30 pm Pacific Time

    Or schedule online at: PSI Exams Online – Test Date Selection You will need your enrollment ID number to schedule.

    Can I take the exam remotely?

    If you do not wish to wait, we are happy to announce we will be offering in home proctoring for a limited time. If you have a web cam and a quiet place to test, you will be able to take your exam from home. All remotely proctored exams are valid through 06/30/20, you must test before June 30th. For more information you can visit: nasm.org/remote. If you wish to take advantage of the in home testing, you will need to contact us at 1-866-294-6781 or studentsuccess@nasm.org. If you need to purchase a retest or extension, you can also take advantage of the remote proctoring option however, all remote exams will still expire on 06/30/20.

    How can I still obtain my CPR?

    If you are unable to attend a hands-on training to obtain your CPR/AED certification, there is an alternative to taking the course that is all online and still meets all of the requirements to take the CPT exam. This is the “Single Use Manikin Option (SUMO)” hybrid course offered by ProCPR. You can access this course through the link below:

    https://www.procpr.org/signup/nasm

    *No other online CPR classes are accepted at this time.

    If you have any further questions you can reach us at 1-866-294-6781 or studentsuccess@nasm.org

    Reply

      • Dan Ma says

        Please take a moment to review important testing information:

        You will need to make sure your computer is set up for the remote proctor experience prior to the start of your exam. Please follow the “Test It Out” link to test your home systems: https://test-it-out.proctoru.com.
        You will need to provide:
        One (1) form of Identification – Must be a valid (non-expired) government issued ID bearing your photo and signature. The first and last name on your ID must match the name under which you registered for your exam appointment. Failure to present appropriate identification will result in cancellation of your appointment and forfeiture of your exam fee.
        A valid, non-expired, current CPR Card AND Advanced External Defibrillator Card or EMT certification. All cards MUST be signed by you and the instructor. Electronic or stamped signatures of the instructor or certifying agent ARE acceptable. Certificates of completion from the American Red Cross and the American Heart Association ARE acceptable. These specific certificates of completion do NOT have signatures.
        You will be required to abide by the NASM Testing Rules of Conduct found in the NASM Candidate Handbook. Please be advised that cell phones, pagers, cameras, programmable electronic devices and recording devices of any kind are NOT allowed during your exam.
        If you have additional questions about testing policies, please contact NASM Member Services at 800-460-6276.

        Sincerely,
        National Academy of Sports Medicine

        Reply

  2. Dan Ma says

    I was looking at some Continuing Education Units and here are some that caught my attention:

    Reply

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