NASM CPT flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

ATP-PC system duration

The ATP-PC or phosphagen system supplies energy for roughly the first 10 seconds of maximal-effort activity before glycolysis becomes the dominant energy contributor.

Muscle spindle function

The muscle spindle lies within the muscle belly, detects changes in muscle length and rate of stretch, and triggers a reflexive contraction to protect against overstretching.

Golgi tendon organ

The Golgi tendon organ sits at the musculotendinous junction, senses tension created by contraction, and inhibits the muscle when tension becomes excessive to prevent injury.

Stretch-shortening cycle phases

The stretch-shortening cycle has three phases: eccentric prestretch, amortization transition, and concentric force production; a shorter amortization phase produces greater power output.

Macronutrient calorie values

Carbohydrate and protein each provide about 4 kilocalories per gram, fat provides about 9 kilocalories per gram, and alcohol provides about 7 kilocalories per gram.

Maximal heart rate estimate

Estimated maximal heart rate equals 220 minus age in years; it is used to calculate training heart rate zones and to estimate exercise intensity.

Overhead squat arms fall forward

Arms falling forward during the overhead squat suggests overactive latissimus dorsi, teres major, and pectoralis major with underactive middle and lower trapezius.

Knee valgus during squat

Knee valgus during a squat or single-leg squat indicates overactive hip adductors with underactive gluteus medius, calling for glute activation and adductor self-myofascial release.

Lower crossed syndrome

Lower crossed syndrome features anterior pelvic tilt with overactive hip flexors and lumbar erectors paired with underactive gluteus maximus and abdominal musculature.

Upper crossed syndrome

Upper crossed syndrome shows forward head and rounded shoulders, with overactive upper trapezius, levator scapulae, and pectorals and underactive deep cervical flexors and lower trapezius.

Y-balance test purpose

The Y-balance test measures dynamic lower-extremity balance and neuromuscular control by comparing reach distances in the anterior, posteromedial, and posterolateral directions.

PAR-Q+ purpose

The PAR-Q+ is a preparticipation health screening questionnaire used to identify clients who should obtain medical clearance before beginning an exercise program.

Tempo notation meaning

Resistance-training tempo is written as numbers for eccentric, isometric, and concentric phase durations in seconds, so 4-2-1 means a four-second lowering phase.

Static stretching guideline

Static stretching holds a position at the point of tension for about 30 seconds, repeated one to four times, and is typically placed after activity or in a corrective warm-up.

Zone 1 cardiorespiratory training

Zone 1 is exercise performed below the first ventilatory threshold, where the client can talk comfortably, and it builds aerobic base for beginners.

Plyometric amortization phase

The amortization phase is the brief transition between the eccentric and concentric phases of a plyometric movement; a longer phase reduces power and should be kept short.

Balance training progression

Balance progressions move from stable to unstable surfaces, from two legs to one, from static holds to dynamic movement, and from eyes open to eyes closed.

Warm-up components

A warm-up includes a general low-intensity cardiovascular portion of about 5 to 10 minutes plus specific movements that rehearse the upcoming activity.

Hypertrophy acute variables

Hypertrophy training typically uses 6 to 12 repetitions, 3 to 5 sets, loads near 75 to 85 percent of one-repetition maximum, and moderate rest of about 0 to 60 seconds.

Maximal strength loading

Maximal strength training uses loads of roughly 85 to 100 percent of one-repetition maximum for 1 to 5 repetitions with long rest periods of about 3 to 5 minutes.

Power phase loading

Power training uses light loads of about 30 to 45 percent of one-repetition maximum, or a medicine ball around 10 percent of body weight, moved explosively.

Linear periodization

Linear periodization progressively increases intensity and decreases volume across a training cycle, moving from higher-repetition endurance work toward heavier, lower-repetition strength work.

Corrective flexibility phase

Corrective flexibility, used in the stabilization level, combines self-myofascial release with static stretching to address muscle imbalances and improve joint range of motion.

Stages of change model

The transtheoretical model describes precontemplation, contemplation, preparation, action, and maintenance stages, and coaching strategies should match the client's current stage.

SMART goal criteria

SMART goals are specific, measurable, attainable, relevant, and time-bound, which makes progress observable and supports adherence to the exercise program.

Self-efficacy definition

Self-efficacy is a client's belief in their ability to successfully perform a specific task or behavior, and it predicts exercise adherence and effort.

Motivational interviewing OARS

Motivational interviewing uses four core communication skills: open-ended questions, affirmations, reflective listening, and summarizing, to strengthen the client's own motivation for change.

Self-determination theory needs

Self-determination theory holds that intrinsic motivation is supported by satisfying three basic psychological needs: autonomy, competence, and relatedness.

Scope of practice limit

A certified personal trainer may design and instruct exercise and offer general health education but may not diagnose conditions, prescribe treatment, or provide medical nutrition therapy.

SOAP note format

SOAP notes document client sessions in four sections: Subjective client report, Objective measurable data, Assessment trainer interpretation, and Plan for next steps.

Informed consent purpose

Informed consent educates clients about the risks, benefits, and alternatives of exercise participation and documents their voluntary agreement before training begins.

CPR and AED requirement

A current CPR and AED certification is a required professional credential so the trainer can respond to cardiac emergencies and maintain an active certification.