NASM GPTS flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Muscle spindle
- A stretch-sensitive proprioceptor located within the muscle belly that detects the rate and magnitude of stretch and triggers the stretch reflex, increasing motor unit recruitment.
- Golgi tendon organ
- A proprioceptor at the musculotendinous junction that senses tension; high tension triggers autogenic inhibition, reducing muscle contraction to protect the tissue from excessive force.
- Length-tension relationship
- The principle that a muscle generates the greatest force at its resting length, because optimal actin-myosin overlap maximizes cross-bridge formation; over-shortened or over-lengthened sarcomeres reduce force.
- SAID principle
- Specific Adaptation to Imposed Demands: the body adapts to the specific type of stress applied, so training must match the desired outcome, such as heavy loads for strength.
- ATP-PC system
- The phosphagen energy system that supplies ATP for approximately the first 10 seconds of maximal-intensity activity, using stored creatine phosphate without oxygen.
- Type I muscle fibers
- Slow-twitch, oxidative fibers with high mitochondrial and capillary density; they produce lower force but resist fatigue, supporting prolonged endurance activity.
- PAR-Q+
- A preparticipation screening questionnaire; a positive response to any question generally requires medical clearance before the client begins moderate-to-vigorous exercise.
- Overhead squat assessment
- A dynamic posture assessment in which the client squats with arms overhead; compensations such as arms falling forward or feet turning out reveal mobility and stability deficits.
- Single-leg squat assessment
- A test of ankle, knee, and hip stability; knee valgus during the movement suggests hip adductor dominance or gluteus medius weakness on the stance leg.
- Push-up test
- A muscular endurance assessment counting consecutive push-ups to fatigue with controlled tempo; the feet-on-bench variation increases load for higher-fit clients.
- YMCA bench press test
- A strength assessment using a standardized cadence and load (80 lb men, 35 lb women) to count repetitions to fatigue; results estimate upper-body strength.
- Davies test
- An agility and upper-extremity/core stabilization test in which the client performs three push-ups alternating hand placement on tape marks, scored by time and quality.
- YMCA 3-minute step test
- A submaximal cardiorespiratory assessment using a 12-inch step at a set cadence for three minutes, followed by a 60-second recovery heart rate measurement.
- Weight-bearing lunge test
- An ankle dorsiflexion screen measuring how far the knee can travel toward the wall over the toes with the heel down; limited range is linked to squat compensations.
- Acute variables
- The eight program design variables: repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, and exercise selection.
- Phase 1 stabilization
- OPT stabilization phase using 12-20 repetitions, 1-3 sets, 4/2/1 tempo, 0-90 seconds rest, and 50-70% of 1RM to improve stabilization and neuromuscular control.
- Phase 3 hypertrophy
- OPT hypertrophy phase using 6-12 repetitions, 3-5 sets, 2/0/2 tempo, 0-60 seconds rest, and 75-85% of 1RM to increase muscle size.
- Phase 4 maximal strength
- OPT maximal strength phase using 1-5 repetitions, 4-6 sets, 2/0/2 or 1/0/1 tempo, 3-5 minutes rest, and 85-100% of 1RM.
- Phase 5 power
- OPT power phase using 1-10 repetitions, 3-5 sets, explosive tempo, 3-5 minutes rest, and 30-45% of 1RM or body weight to increase rate of force production.
- Progressive overload
- Systematically increasing training volume, intensity, or frequency over time so that the body continues to adapt beyond its current capacity.
- Five kinetic chain checkpoints
- The five body regions checked during exercise: feet and ankles, knees, LPHC, shoulders, and head and neck; alignment at each indicates good form.
- Amortization phase
- The transition phase of a plyometric movement between the eccentric loading and concentric unloading; a short amortization phase maximizes power output.
- Spotting dumbbell exercises
- For dumbbell exercises, the spotter assists at the client's wrists; for barbell exercises, the spotter assists at the forearms or bar.
- Knee valgus
- Inward collapse of the knee during squatting or landing, often linked to hip adductor dominance or gluteus medius weakness; cues emphasize knees tracking over the toes.
- SAQ progression
- Speed, agility, and quickness drills progress from simple to complex, slow to fast, and predictable to unpredictable, with adequate rest to preserve movement quality.
- Stages of change
- Prochaska's transtheoretical model: precontemplation, contemplation, preparation, action, and maintenance; coaching strategies are matched to the client's current stage.
- Precontemplation stage
- The stage in which a client has no intention to change within six months; coaching focuses on raising awareness and respecting autonomy rather than prescribing exercise.
- SMART goals
- Goals that are specific, measurable, attainable, realistic, and timely; process goals such as weekly sessions support outcome goals such as weight loss.
- Self-determination theory
- A motivation theory stating that autonomy, competence, and relatedness support intrinsic motivation; controlling language from a trainer undermines adherence.
- Scope of practice
- The legal boundaries of a personal trainer's role: designing and instructing exercise and providing general health education, but not diagnosing, treating, or prescribing diets.
- Referral protocol
- The process of directing a client with signs or symptoms of cardiovascular, metabolic, or musculoskeletal disease to a qualified healthcare provider before continuing training.
- Continuing education units
- Credits required within each certification cycle to maintain the credential; the certifying body sets the number and acceptable categories of CEUs.