NFPT CPT flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Sarcomere
- The functional contractile unit of a muscle fiber, bounded by Z-lines, containing actin and myosin filaments whose sliding produces shortening.
- Sliding filament theory
- Muscle shortening occurs when myosin heads attach to actin, pivot, and pull actin filaments toward the sarcomere center while the A band remains constant.
- Motor unit
- A single alpha motor neuron and all the muscle fibers it innervates; recruitment follows the size principle from smaller to larger units.
- Cardiac output
- The volume of blood pumped by the heart per minute, calculated as heart rate multiplied by stroke volume; resting adult value is about five liters per minute.
- First-class lever
- A lever where the fulcrum lies between the effort and load, such as the triceps acting at the elbow; it can balance or change force direction.
- Third-class lever
- A lever where the effort is applied between the fulcrum and load, the most common arrangement in the human body, favoring speed and range over force.
- Concentric contraction
- A muscle action in which tension is produced while the muscle shortens, such as lifting the body during a biceps curl.
- Length-tension relationship
- A muscle generates the greatest active tension at an optimal sarcomere length where actin and myosin overlap maximally without being compressed.
- ATP-PC system
- The immediate energy system using stored ATP and phosphocreatine to supply energy for very brief, high-intensity efforts lasting about ten seconds.
- VO2max
- The maximal rate of oxygen uptake during exercise, equal to cardiac output times the arterial-venous oxygen difference, reflecting aerobic capacity.
- EPOC
- Excess post-exercise oxygen consumption, the elevated oxygen uptake above resting levels after exercise that supports recovery and returns the body to homeostasis.
- Lactate threshold
- The exercise intensity at which blood lactate begins to accumulate faster than it can be cleared, often used to estimate endurance performance capacity.
- Protein RDA
- The recommended daily allowance for protein is 0.8 grams per kilogram of body weight for healthy adults; athletes often need 1.2 to 2.0 grams per kilogram.
- Energy balance
- The relationship between calories consumed and calories expended; a sustained surplus promotes weight gain and a sustained deficit promotes weight loss.
- Macronutrient calories
- Carbohydrate and protein provide about four kilocalories per gram, fat provides nine, and alcohol provides seven kilocalories per gram.
- BMI
- Body mass index, calculated as weight in kilograms divided by height in meters squared, used to classify underweight, normal, overweight, and obesity.
- Karvonen formula
- A heart rate reserve method: target heart rate equals resting heart rate plus a percentage of the difference between maximal and resting heart rate.
- PAR-Q+
- A pre-participation health screening questionnaire that identifies people who may need medical clearance before beginning or increasing physical activity.
- Validity
- The degree to which a test measures what it is intended to measure, such as a treadmill test estimating aerobic capacity accurately.
- FITT-VP
- A program design framework using frequency, intensity, time, type, volume, and progression to organize and advance exercise prescriptions.
- Progressive overload
- Gradually increasing the demands placed on the body, such as load, reps, or duration, to stimulate adaptation while avoiding excessive stress.
- Periodization
- Systematic planning of training into macrocycles, mesocycles, and microcycles with varied volume and intensity to optimize performance and recovery.
- Specificity
- The principle that training adaptations are specific to the muscles, energy systems, and movement patterns that are exercised.
- Supine hypotensive syndrome
- In pregnancy, lying supine can compress the inferior vena cava, reducing venous return and cardiac output; exercise should avoid prolonged supine positions after the first trimester.
- Osteoporosis exercise
- Weight-bearing and resistance training help maintain bone density, while high-impact or loaded spinal flexion and twisting may increase fracture risk.
- Diabetes exercise safety
- Clients with diabetes should monitor blood glucose, carry fast-acting carbohydrate, inspect feet, and avoid exercise during severe hyperglycemia or hypoglycemia.
- RICE
- Rest, ice, compression, and elevation: an acute soft-tissue injury management approach used to limit pain, swelling, and further damage.
- CPR compression rate
- Adult CPR uses chest compressions at 100 to 120 per minute with a depth of about 5 to 6 centimeters and a ratio of 30 compressions to 2 breaths.
- AED use
- Turn on the automated external defibrillator, attach pads to the bare chest, follow voice prompts, and deliver a shock only if advised.
- Scope of practice
- The legal and professional boundaries defining what a certified personal trainer may do, including referring medical, dietary, and rehabilitation issues to licensed professionals.
- SMART goals
- Goals that are specific, measurable, achievable, relevant, and time-bound, used to structure client objectives and track progress.
- Informed consent
- A client's voluntary agreement to participate after understanding the risks, benefits, and alternatives of an exercise program, documented before training begins.