CSEP-CPT Theory flashcards
CSEP-CPT Theory · Build recall with a focused review session.
33 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Sarcomere
- The smallest contractile unit of a muscle fiber, bounded by Z-lines and containing actin and myosin filaments whose interaction produces shortening and force.
- Type I fibers
- Slow-twitch oxidative muscle fibers with high mitochondrial and capillary density, low fatigue rate, and low force output suited to prolonged aerobic work.
- Motor unit
- A single alpha motor neuron and all the muscle fibers it innervates; recruitment follows the size principle from small slow units to large fast units.
- Length-tension relationship
- Active muscle tension is greatest near resting sarcomere length when actin-myosin overlap is optimal, and declines when the muscle is over-shortened or over-stretched.
- Eccentric muscle action
- A muscle action in which the muscle lengthens while producing tension, generating high force with low metabolic cost and causing muscle soreness when unaccustomed.
- Muscle spindle
- A stretch-sensitive receptor within skeletal muscle that signals length and rate of change, triggering the stretch reflex and contributing to tone and posture.
- Third-class lever
- A lever system in which the applied force lies between the fulcrum and the load; most human joints use this arrangement, favoring speed and range over force.
- Moment arm
- The perpendicular distance from a joint axis to the line of action of a muscle force; joint torque equals muscle force multiplied by this distance.
- Sagittal plane
- A vertical plane dividing the body into left and right portions; flexion and extension movements such as walking, squatting, and biceps curls occur here.
- Closed kinetic chain
- An exercise in which the distal segment is fixed against a surface, so multiple joints move together and joint compression enhances stability, as in a squat.
- Ground reaction force
- The force exerted by the ground on the body in response to the body pushing against it, equal and opposite per Newton's third law.
- Agonist muscle
- The prime mover that produces the intended joint motion through concentric or eccentric action, assisted by synergists and opposed by antagonists.
- Phosphagen system
- The ATP-phosphocreatine system supplies immediate energy for very brief, maximal efforts lasting roughly ten seconds or less without oxygen.
- Anaerobic glycolysis
- The breakdown of glucose to lactate without oxygen, yielding two ATP per glucose and dominating energy supply for high-intensity efforts lasting about ten seconds to two minutes.
- VO2max
- The maximal rate of oxygen consumption, equal to cardiac output multiplied by the arteriovenous oxygen difference, and a key marker of aerobic capacity.
- Lactate threshold
- The exercise intensity at which blood lactate begins to accumulate above resting levels, indicating a shift toward anaerobic contribution and limiting sustained performance.
- EPOC
- Excess post-exercise oxygen consumption; elevated oxygen uptake after exercise that supports replenishment of phosphocreatine, lactate clearance, and temperature recovery.
- Respiratory exchange ratio
- The ratio of carbon dioxide produced to oxygen consumed; values near 0.7 reflect fat use, near 0.85 mixed fuel, and near 1.0 carbohydrate use.
- Karvonen method
- A heart rate prescription formula: target equals resting heart rate plus the product of heart rate reserve and the desired intensity percentage.
- Heart rate reserve
- The difference between estimated maximal and resting heart rate; percentages of this reserve define moderate and vigorous aerobic training zones.
- FITT-VP principle
- An exercise prescription framework specifying frequency, intensity, time, type, total volume, and progression for each fitness component.
- Moderate-intensity activity
- Aerobic effort at roughly 40 to 59 percent of heart rate reserve or 3 to 5.9 METs, at which talking is possible but singing is difficult.
- MET
- A metabolic equivalent equal to resting oxygen consumption of about 3.5 milliliters per kilogram per minute, used to express exercise intensity.
- Progressive overload
- Systematically increasing training frequency, intensity, or duration over time so that adaptation continues without exceeding the client's tolerance.
- PAR-Q+
- A standardized pre-participation screening questionnaire that identifies individuals who should seek medical clearance before beginning or advancing exercise.
- Submaximal exercise test
- A test that predicts cardiorespiratory fitness from heart rate response at a fixed workload, avoiding maximal effort but requiring steady-state assumptions.
- Body mass index
- A screening ratio of weight in kilograms to height in meters squared; it classifies weight status but does not directly measure body fat.
- Sit-and-reach test
- A field assessment of hamstring and lower back flexibility in which the client reaches forward slowly along a scale without bouncing.
- Health-related fitness
- The components linked to health status: cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition.
- Transtheoretical model
- A behavior change model describing stages from precontemplation through contemplation, preparation, action, and maintenance, with strategies matched to each stage.
- Self-efficacy
- An individual's confidence in performing a specific behavior, built through mastery experiences, modeling, persuasion, and interpretation of physiological states.
- Motivational interviewing
- A client-centered counseling style using open questions, reflective listening, and affirmation to resolve ambivalence and strengthen commitment to behavior change.
- Scope of practice
- The legally and ethically defined boundaries of a personal trainer's role, which excludes diagnosis, medical treatment, and prescribing therapeutic diets.