NSCA-CPT flashcards

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

PAR-Q+ positive response

A "yes" to any general health question requires completing the follow-up pages; exercise clearance depends on the follow-up result, and symptoms or uncontrolled disease require medical approval.

Informed consent elements

A document stating the purpose, procedures, risks, benefits, confidentiality limits, and the client's right to withdraw; it must be signed before screening or exercise testing.

BMI formula

BMI equals body mass in kilograms divided by height in meters squared, or 703 times weight in pounds divided by height in inches squared.

Waist circumference risk thresholds

Abdominal obesity risk is increased at a waist circumference greater than 102 cm (40 in) in men and greater than 88 cm (35 in) in women.

Karvonen formula

Target heart rate equals ((maximal heart rate minus resting heart rate) times intensity percentage) plus resting heart rate; it accounts for individual resting heart rate.

Age-predicted maximal heart rate

Maximal heart rate is estimated as 220 minus age; the Tanaka formula, 208 minus 0.7 times age, is an alternative with lower error.

Blood pressure exercise cutoff

Do not begin exercise when resting blood pressure exceeds 180 mm Hg systolic or 120 mm Hg diastolic; refer for urgent medical evaluation.

Stages of change

Precontemplation, contemplation, preparation, action, and maintenance describe readiness to change; interventions are matched to the client's current stage.

FITT-VP principle

Frequency, intensity, time, type, volume, and progression organize exercise prescription and define how much and how often each component is performed.

2-for-2 rule

Increase resistance by 2% to 10% when a client performs two or more repetitions beyond the goal in the final set for two consecutive workouts.

ACSM aerobic volume

For general health, accumulate 150 minutes per week of moderate or 75 minutes per week of vigorous aerobic exercise, or an equivalent combination.

Strength training load

Strength development uses loads of at least 85% of 1RM, one to six repetitions, and two to five minutes of rest between sets.

Hypertrophy training parameters

Hypertrophy uses 67% to 85% of 1RM, six to twelve repetitions, and 30 to 90 seconds of rest between sets.

Linear periodization

Training progresses from high volume and low intensity to low volume and high intensity across mesocycles, typically over weeks or months.

Exercise order rule

Perform power exercises first, then multi-joint strength exercises, then single-joint exercises; train large muscle groups before small ones.

Flexibility prescription

Static stretching is performed two to three days per week with 15- to 30-second holds and two to four repetitions per stretch.

Five-point body contact

In supine barbell exercises, the head, upper back, and buttocks contact the bench, and both feet contact the floor.

Valsalva maneuver

A brief breath hold against a closed glottis increases trunk stiffness and blood pressure; it is reserved for experienced lifters performing heavy lifts.

Spotting bench press

The spotter stands at the head of the bench, uses an alternated grip near the lifter's wrists, and keeps a flat back with feet wide.

Squat technique cue

Set feet about shoulder-width, keep the spine neutral, and track knees over the toes while descending until the thighs are parallel to the floor.

Deadlift start position

Place the bar over the midfoot, keep arms vertical and the spine neutral, and raise hips and shoulders together during the pull.

Muscle action types

Concentric actions shorten the muscle, eccentric actions lengthen it under tension, and isometric actions produce tension without changing muscle length.

Grip types

Pronated, supinated, neutral, and alternated grips describe hand orientation; an alternated grip improves control during heavy deadlifts.

Plyometric landing cue

Land softly with flexed hips and knees, keep knees aligned over toes, avoid valgus collapse, and absorb force quietly before the next repetition.

Emergency action plan

The EAP specifies personnel roles, emergency equipment, communication, venue access, and location-specific response steps for injuries or sudden illness.

Adult CPR ratio

For adult CPR, deliver 30 chest compressions followed by 2 rescue breaths at 100 to 120 compressions per minute and a depth of 2 to 2.4 inches.

AED application

Apply pads to a bare, dry chest, clear all rescuers before delivering a shock, and resume CPR immediately after the shock or if no shock is advised.

Heat stroke signs

Core temperature above 104 degrees F (40 degrees C), confusion, hot skin, and collapse indicate heat stroke; cool rapidly and activate emergency medical services.

Negligence four elements

A negligence claim requires duty, breach of that duty, causation, and damages; all four elements must be established.

Standard of care

The level of care a reasonably prudent professional with similar training and circumstances would provide; it is the benchmark in negligence cases.

Rhabdomyolysis warning signs

Severe muscle pain, weakness, swelling, and dark urine after intense exercise suggest rhabdomyolysis; stop exercise and refer for urgent medical evaluation.

Hypoglycemia response

In a conscious client with hypoglycemia, give 15 to 20 grams of fast-acting carbohydrate, recheck blood glucose in 15 minutes, and repeat if needed.