April 9 Flashcards by Nora Wilcoxson

Which of the following does plyometric training help increase?

Motor unit recruitment

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When ADP is converted to ATP, what is this process called?

phosphorylation

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One of the two interdependent divisions of the nervous system is the central nervous system. What is the second division?

Peripheral nervous system

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Which type of motivation would be characterized by a client who enjoys the process of becoming more fit?

intrinsic motivation

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Which of the following modalities was designed to be carried, lifted, thrown, and pulled as a functional training tool?

Sandbags

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Which of the following is an example of an exercise that targets the local muscles of the core?

Side Plank

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What is the minimum weekly goal of energy expenditure from combined physical activity and exercise for obese clients?

1,200 kcal

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What is the intended outcome of stage 2 training?

To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness

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Davis’s law describes what type of changes within the cumulative injury cycle?

Adhesions may begin to form structural changes in the soft tissue.

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Loaded movement training is best achieved with which training modality?

ViPR

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Which muscle or muscles would be considered overactive, leading to shoulder elevation during the pulling assessment?

Upper trapezius and levator scapula

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Before carbohydrates, fat, or protein can enter the citric acid cycle (CAC), they need to be converted to what common molecule?

Acetyl CoA

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Which of the following statements regarding true Tabata training is considered accurate?

The total duration of the workout is 4 minutes long and performed at 170% of VO2max.

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What is end-systolic volume?

The amount of blood remaining in the ventricle after contraction

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Which sense provides information to the central nervous system about where the body is in space?

Visual system

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The B vitamins have a primary role in what?

Macronutrient Metabolism

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What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?

Motivational Interviewing

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What term is used to describe combined muscle contraction (co-contraction) of the global muscles of the core?

Bracing

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What term refers to the ability of a test to produce consistent and repeatable results?

Reliability

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What is the process called that prepares fatty acid substrates to enter the citric acid cycle?

Beta-oxidation

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Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?

Third Class

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What is the purpose of the Current Good Manufacturing Practices?

To provide guidelines to help ensure quality and purity of products

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What is the general recommended rest between SAQ reps for intermediate clients?

0 to 60 secs

Which of the following tests is used to measure lateral speed and agility?

Lower extremity functional test (LEFT)

SAQ training among seniors may help prevent which of the following conditions?

Osteopenia

What plyometric exercise variable is defined as the distance covered and amount of effort applied by the muscles?

Intensity

What does optimal reactive performance of any activity depend on?

Speed of force generation

Which muscles are typically overactive in association with upper crossed syndrome?

Upper trapezius

Which term best describes the ability to contract muscles of the core with force in an effort to flex the trunk during a slow controlled movement?

core strength

Intentions are a good predictor of behavior, but what has been shown to help translate intentions into behavior?

Planning

Which of the following is an example of an exercise modality to enrich the proprioceptive nature of an exercise?

Wobble Board`

Which component contributes the most to total energy expenditure?

Resting Metabolism

Which sense provides information about movement of the head in space?

Vestibular System

What is the most accurate description of motor control?

The ability to initiate and correct purposeful controlled movements

client who is training with you to improve his body composition states that he only sleeps 4 or 5 hours a night because he thinks that any more is a waste of time. How might you respond to him in view of his body composition goals?

Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management.

The impact that family members, peers, or coworkers have over someone's decision to exercise describes which of the following terms?

Group Influence

What is an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms?

Proprioceptively enriched environment

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex?

Lateral Subsystem

How many calories are in 1 pound of body fat?

3500

The body can adapt to new demands while becoming stronger and more resilient through which exercise programming approach?

Progressive Overload

The water-soluble vitamins include which vitamins?

Vitamin C and the B complex vitamins

Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?

Standing

Which individual is suffering from an acute disease?

Jorge who is sick with the flu

Which of the following muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat?

Quadriceps

Long-term exercise adherence is associated with which type of motivation?

Intrinsic motivation

Vitamin K supplements should be avoided by those taking which type of medication?

Anticoagulants (Wayfarin)

The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?

Inferiorly

What is the RDA for protein?

0.8 g/kg of body weight

Which movement assessment is a global observation of the entire kinetic chain and recommended as the first movement assessment to use with all clients?

overhead squat

Compared to nonheme iron, heme iron is absorbed how?

more efficiently

Informational support would be provided by which example?

Teaching a client how many minutes of cardio they should be accumulating each day

The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?

Serratus anterior

According to the NASM Code of Professional Conduct, for how long must a fitness professional maintain accurate financial, contract, appointment, and tax records?

4 years

Repeat squat jumps are a progression for which of the following exercises?

Multiplanar jump with stabilization

What step cadence is used during the YMCA 3-minute step test?

A cadence of 96 steps per minute

Which of the following options would be the correct superset for back exercises during Phase 2 of the OPT model?

Seated cable row followed by stability ball dumbbell row