NCCPT Certified Personal Trainer flashcards

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

Sarcomere

The sarcomere is the functional contractile unit of a muscle fiber, bounded by Z-lines and containing actin and myosin filaments that slide during contraction.

Muscle spindle

A muscle spindle is a stretch receptor inside skeletal muscle that detects changes in muscle length and rate of stretch, triggering a reflex contraction.

Cardiac output

Cardiac output is the volume of blood pumped by the heart per minute, calculated as heart rate multiplied by stroke volume.

Type I fibers

Type I muscle fibers are slow-twitch, oxidative fibers with high fatigue resistance, suited to prolonged endurance activities such as distance running.

Concentric muscle action

A concentric action occurs when a muscle produces tension while shortening, such as the biceps lifting a dumbbell during a curl.

Eccentric muscle action

An eccentric action occurs when a muscle produces tension while lengthening, such as the quadriceps lowering the body during a squat.

Third-class lever

A third-class lever has the effort between the fulcrum and load; most human limb movements, such as biceps curling, are third-class levers.

Length-tension relationship

The length-tension relationship states that a muscle generates the greatest tension near its resting length because actin and myosin overlap optimally.

PAR-Q+

The PAR-Q+ is a pre-exercise screening questionnaire; a yes answer requires follow-up questions and possibly medical clearance before activity.

BMI

BMI is body mass index, calculated as weight in kilograms divided by height in meters squared; a value of 30 or higher indicates obesity.

Moderate risk

In ACSM risk stratification, moderate risk means no signs or symptoms but two or more cardiovascular risk factors.

Heart rate maximum

Heart rate maximum is the highest heart rate a person can achieve during maximal exercise; it is often estimated as 220 minus age.

FITT-VP

FITT-VP is an exercise prescription framework: Frequency, Intensity, Time, Type, Volume, and Progression.

Karvonen formula

The Karvonen formula calculates target heart rate using heart rate reserve: ((HRmax minus HRrest) times intensity) plus HRrest.

Progressive overload

Progressive overload is the gradual increase of training stress, such as load, volume, or frequency, to drive continued physiological adaptation.

One MET

One MET is the resting metabolic equivalent, equal to approximately 3.5 milliliters of oxygen per kilogram of body weight per minute.

Essential amino acids

Essential amino acids are the nine amino acids the body cannot synthesize in sufficient amounts and must obtain from dietary protein.

Athlete protein intake

Active adults and athletes generally need about 1.2 to 2.0 grams of protein per kilogram of body weight per day.

Energy deficit

An energy deficit occurs when calorie expenditure exceeds intake; a deficit of about 500 calories per day yields roughly one pound of fat loss weekly.

Dietitian referral

A personal trainer should refer clients who need medical nutrition therapy, such as diabetes or kidney diets, to a registered dietitian.

Transtheoretical model

The transtheoretical model describes behavior change in stages: precontemplation, contemplation, preparation, action, maintenance, and termination.

SMART goals

SMART goals are specific, measurable, attainable, realistic, and time-bound, making exercise targets clearer and easier to track.

Self-efficacy

Self-efficacy is a person's confidence in their ability to perform a specific behavior, and it strongly predicts exercise adherence.

Motivational interviewing

Motivational interviewing is a client-centered counseling style using open questions, affirmations, reflections, and summaries to strengthen motivation.

Adult CPR ratio

For adult CPR, give 30 chest compressions at 100 to 120 per minute, then 2 rescue breaths, and repeat the cycle.

RICE protocol

RICE stands for rest, ice, compression, and elevation, an acute soft-tissue injury management approach to reduce pain and swelling.

AED placement

AED pads are placed on the upper right chest and lower left side of the torso; follow the device prompts during analysis and shock delivery.

Valsalva maneuver

The Valsalva maneuver is forced exhalation against a closed airway, which sharply raises blood pressure and should be avoided in at-risk clients.

Scope of practice

Scope of practice defines the legal boundaries of a profession; personal trainers may design exercise programs but may not diagnose or prescribe diets.

Negligence elements

Negligence requires four elements: a duty of care, a breach of that duty, causation, and damages.

Informed consent

Informed consent is a client's voluntary agreement after receiving information about risks, benefits, alternatives, and the right to withdraw.

Confidentiality

Confidentiality means client health and personal information is kept private and released only with written permission or as required by law.