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NASM > Mid Term > Flashcards

Mid Term Flashcards

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0
Q

A multiplanar single-leg box hop-up with stabilization is categorized as what kind if exercise

A

balance-power

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1
Q

A client’s shoulder elevates when perfoming a pushing assessment, what is a probable underactive muscle?

A

Lower Trapezius

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2
Q

A prolonged intolerable stressor that produces fatigue and leads to a breakdown in the system or injury is called?

A

Exhaustion

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3
Q

A seated cable row is an example of which level of training in the NASM OPT model?

A

Strength

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4
Q

Pressure within the arterial system when the heart is resting and filling with blood

A

Diastolic blood pressure

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5
Q

During the pushing assessment, you notice your client’s shoulders elevate, what strengthening exercise would you perform with them?

A

Ball Cobra

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6
Q

For a client who demonstrates their low back arching as a movement compensation, which method of cardio would you initially avoid?

A

Bicycles

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7
Q

How long does NASM suggest the cardiorespiratory portion of the warm-up should last?

A

5-10 Min

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8
Q

If a client’s feet turn out during the overhead squat assessment, what muscle would be considered underactive?

A

Medial Gastrocnemius

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9
Q

In a client with lower crossed syndrome, which of the following muscles is lengthened?

A

Internal Oblique

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10
Q

In a client with upper crossed syndrome, which of the following muscles is shortened?

A

Scalenes

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11
Q

Increasing weight with each set is an example of which type of resistance-training system?

A

Pyramid system

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12
Q

The gluteus maximus is responsible for

A

Concentrically accelerating hip extension and external rotation

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13
Q

The latissimus dorsi is responsible for concentrically accelerating which of the following movements?

A

Shoulder extension, adduction and internal rotation

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14
Q

The tendency of the body to seek the path of least resistance during functional movement patterns is known as:

A

Relative Flexibility

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15
Q

What assessment is used to assess upper extremity agility and stability?

A

Davies

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16
Q

What effect do beta-blockers have on a client’s blood pressure?

A

Decrease

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17
Q

What exercise is considered a total-body strength level exercise?

A

Squat, curl to two-arm press

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18
Q

What is a potential drawback to the horizontal loading system?

A

The amount of time typically spent resting can add up to more time then the workout itself

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19
Q

What is the appropriate percentage to increase after each set when performing an upper extremity strength assessment?

A

5-10%

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20
Q

What is the best time of day to have your client measure their resting heart rate?

A

Upon awakening in the morning

21
Q

What is the immediate progression of an alternating-arm ball dumbbell chest press?

A

Single-arm ball dumbbell chest press

22
Q

What is the most appropriate heart rate percentage range for a client just starting into zone 3?

A

86-90%

23
Q

What is the next immediate progression for the ball two-arm dumbbell chest press?

A

Alternating-arm ball dumbbell chest press

24
Q

What type of exercise is a single-leg power step-up categorized as?

A

Plyometric power

25
Q

When a client is performing the overhead squat assessment from the lateral view, which of the following kinetic chain checkpoints are you observing?

A

Lumbo-pelvic hip complex and shoulder complex

26
Q

When determining a client’s heart rate for zone 2, which equation would you use?

A

(220-clients age) x (76% x 85%)

27
Q

When first starting out with a brand new client, which of the following training systems is most appropriate?

A

Single-set

28
Q

When performing a peripheral heart action workout for strength, immediately after a barbell squat, which exercise would you perform?

A

Seated Row

29
Q

When performing a single-leg squat assessment, if the knee moves inward, what is a probable overactive muscle?

A

Adductor complex

30
Q

When performing the overhead squat assessment, your client’s arms fall forward, which muscle would be considered most likely overactive?

A

Teres major

31
Q

When performing the single-leg dumbbell scaption, what is the immediate regression?

A

Two-legs

32
Q

When training for balance, exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion are categorized as

A

Balance strength

33
Q

When training for speed, agility, and quickness, the foot and ankle complex should be in which of the following positions when it hits the ground?

A

Pointed straight ahead and dorsiflexed

34
Q

When training in Phase 1: Stabilization Endurance, what is the main method of progression?

A

Increasing propriception

35
Q

Which muscle is responsible for concentrically accelerating plantar flexion?

A

Gastrocnemius

36
Q

Which of the following core exercises is appropriate for a new client?

A

Floor prone cobra

37
Q

Which of the following exercises is considered a back-stabilization exercise?

A

Standing cable row

38
Q

Multiplanar step up balance to curl is an example of what level of exercise

A

Stabilization

39
Q

What is an appropriate speed, agility, and quickness drill?

A

One-ins

40
Q

Which of the following is characterized by flat feet and adducted and internally rotated knees?

A

Pronation distortion syndrome

41
Q

Which of the following is considered a core power exercise?

A

Rotation chest pass

42
Q

Which of the following is considered subjective information?

a. Taking radial pulse
b. Lifestyle questions
c. Overhead squat assessment
d. Circumference measurements

A

Lifestyle questions

43
Q

Which of the following is the best example of zone 3 cardio?

a. 3 rep bench press max
b. Sprinting
c. Fast walking
d. Group exercise class

A

Sprinting

44
Q

Which of the following muscles is considered part of the global stabilization system?

a. Internal oblique
b. External oblique
c. Diaphragm
d. Hip flexors

A

External oblique

45
Q

Which of the following training systems can be just as beneficial as traditional forms of cardiorespiratory training?

a. Pyramid
b. Supersets
c. Circuit training
d. Vertical loading

A

Circuit training

46
Q

You have a client working in Phase 3: Hypertrophy, what type of flexibility would you use?

A

self-myofasial release and active isolated stretching

47
Q

You observe that your client’s knee moves inward during the single-leg squat assessment; what muscle would you foam roll and static stretch?

A

TFL

48
Q

What zone would a client start in if they had an average score on the YMCA step test?

A

Zone 2

49
Q

How long does pressure need to be held on the tender spot while using self-myofascial release?

A

30 sec minimum

NASM (18 decks)

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