NCSF CPT flashcards

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 inside the muscle that triggers the stretch reflex, causing the muscle to contract when it is rapidly lengthened.

Golgi tendon organ

A tension-sensitive receptor at the musculotendinous junction that inhibits the muscle when tension is excessive, producing autogenic inhibition and relaxation.

Type IIx fibers

Fast-glycolytic motor units with the highest force output and fastest contraction speed; they fatigue rapidly and are recruited last per the size principle.

ATP-PCr system

The immediate energy system that uses stored creatine phosphate to regenerate ATP for roughly the first 10 seconds of maximal effort.

Cardiac output

The volume of blood pumped by the heart per minute, calculated as heart rate multiplied by stroke volume; it rises during exercise.

First-class lever

A lever with the fulcrum between the effort and the load, such as the neck during extension; the triceps acting at the elbow is another example.

Length-tension relationship

The concept that a muscle produces the most force at its resting length, where actin and myosin overlap optimally; too much or too little overlap reduces force.

Karvonen formula

Target heart rate equals ((HRmax minus HRrest) times desired intensity) plus HRrest; it accounts for resting heart rate.

Body mass index

A ratio of weight in kilograms to height in meters squared, used to classify underweight, normal, overweight, and obese categories.

Epley formula

A prediction equation for one-repetition maximum: 1RM equals weight lifted times one plus repetitions divided by thirty.

Hydrostatic weighing

A body composition method using underwater weight and body density; it is highly accurate but requires specialized equipment and client comfort in water.

Waist circumference

A girth measure at the umbilicus used to estimate abdominal fat; risk rises above 40 inches in men and 35 inches in women.

One-repetition maximum

The heaviest load a client can lift once with correct technique; it is the reference point for assigning percentage-based resistance training loads.

SAID principle

Specific adaptations to imposed demands: the body adapts specifically to the type of stress applied, so training must match the desired outcome.

Progressive overload

Systematically increasing training stress over time through load, volume, or intensity so that adaptation continues and plateaus are avoided.

Macrocycle

The largest periodization block, typically spanning one year and containing preparation, competition, and transition phases; it is divided into mesocycles.

Static stretching

Holding a muscle in a lengthened position for 30-60 seconds; best performed after activity or as a separate flexibility session.

Valsalva maneuver

Forceful exhalation against a closed airway that raises intrathoracic pressure and blood pressure; avoid it in hypertension and cardiovascular disease.

Thermic effect of food

The energy cost of digesting, absorbing, and metabolizing nutrients, roughly 10% of total daily energy expenditure.

Female athlete triad

A syndrome of low energy availability, menstrual dysfunction, and reduced bone mineral density seen in physically active women.

Glycemic index

A ranking of carbohydrate foods by how quickly they raise blood glucose compared with a reference food.

Protein requirements

Sedentary adults need 0.8 g/kg/day, resistance trainees need 1.2-1.7 g/kg/day, and endurance or strength athletes may require up to 2.0 g/kg/day.

Essential amino acids

Nine amino acids the body cannot synthesize in adequate amounts and must obtain from dietary protein sources.

Exercise during pregnancy

Moderate-intensity exercise is recommended for 150 minutes weekly, but supine positions and Valsalva should be avoided after the first trimester.

Beta blocker effect

These medications lower heart rate and blood pressure, so target heart rate formulas are unreliable; use ratings of perceived exertion instead.

Hypoglycemia signs

Trembling, sweating, confusion, and weakness during exercise in a diabetic client; treat immediately with fast-acting carbohydrate.

Osteoporosis precautions

Weight-bearing exercise is encouraged, but loaded spinal flexion, twisting, and high-impact fall-risk activities should be avoided.

Absolute exercise contraindication

Conditions such as unstable angina, severe aortic stenosis, uncontrolled hypertension, or acute infection that prohibit exercise until medically cleared.

Scope of practice

The legal boundaries of a certification; personal trainers may screen and prescribe exercise but may not diagnose, treat, or prescribe diets.

Emergency action plan

A written, rehearsed procedure that defines roles, emergency access, equipment location, and documentation for responding to a medical emergency.

Sprain versus strain

A sprain is injury to a ligament, while a strain is injury to a muscle or tendon; both are managed initially with rest, ice, compression, and elevation.

Negligence elements

To prove negligence, a client must show the trainer had a duty, breached that duty, caused the injury, and produced damages.