NASM

Question 1

Name to power level exercises for the legs

Answer 1

Squat jump and tuck jump

Question 2

Give three examples of shoulder power exercises.

Answer 2

Front medicine ball oblique throw, overhead medicine ball throw, speed tubing shoulder press

Question 3

Give examples of total body strength exercises

Answer 3

Lunch to two arm dumbbell press; squat curl to two arm press; step -up to overhead press: sagittal plane; Romanian deadlift shrug to Calf raise

Question 4

Name the structures that make up the lumbopelvic hip complex

Answer 4

Lumbar spine, pelvic girdle, abdomen and hip joint

Question 5

This function within the connective tissue of the kinetic chain that is treated by the body as an injury initiating this repair process

Answer 5

Cumulative injury cycle

Question 6

Name 4 core strength exercises

Answer 6

Ball crunch, back extensions, reverse crunch, cable rotations

Question 7

The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from my bundled position to a straighter alignment with the direction of the muscle and/or fascia

Answer 7

Self-myofascial release

Question 8

Based on the exercise selection continuum what exercises should be selected for the adaptation of stabilization

Answer 8

Total body, multi joint or single joint, controlled unstable

Question 9

Give 4 examples of core stabilization exercises

Answer 9

Marching, floor bridge, floor prone cobra, prone Iso-abs

Question 10

Give 4 example of core strength exercises

Answer 10

Ball crunch, back extension, reverse crunch, cable rotation

Question 11

Body position progressions used for balance training

Answer 11

2 leg stable, single leg stable, two legs unstable, single leg unstable

Question 12

Exercises in the core stabilization level are identified through these characteristics

Answer 12

They involve little motion through the spine and pelvis

Question 13

Law stating that soft tissue models along the lines of stress

Answer 13

Davis’s law

Question 14

Referred to as a co-contraction of global muscles such as the rectus abdominis, external obliques and quadratus lumborum

Answer 14

Bracing

Question 15

It is critical that the core training program is designed to achieve these three functional outcomes in the right order

Answer 15

Inter-vertebral stability, Lumbo pelvic stability, movement efficiency

Question 16

What are the proper backside mechanics during sprinting

Answer 16

Ankle plantar flexion, knee extension, hip extension and neutral pelvis

Question 17

What are the proper front side mechanics during sprinting

Answer 17

Ankle dorsi flexion, knee flexion, hip flexion and neutral help us

Question 18

The ability to accelerate decelerate stabilize and change direction quickly while maintaining proper posture

Answer 18

Agility

Question 19

The ability to react and change body position with maximum rate of force production in all planes of motion and from all body positions during functional activities

Answer 19

Quickness

Question 20

The ability to move the body in one intended direction as fast as possible

Answer 20

Speed

Question 21

Name 4 core power exercises

Answer 21

Rotation chest pass, ball medicine pullover overthrow, front medicine ball oblique throw, soccer throw

Question 22

The ability of the body to produce high levels of forced for prolonged periods of time

Answer 22

Muscular endurance

Question 23

What is a component of core power exercises that makes it easy to identify

Answer 23

Explosive movements with medicine balls

Question 24

Name five balance stabilization exercises

Answer 24

Single leg balance, single leg balance reach, single leg hip internal and external rotation, single leg lift and chop, single leg throw and catch

Question 25

Name five balance strength exercises

Answer 25

Single leg squat, single leg squat touchdown, single leg Romanian deadlift, step up to balance, multiplanar lunge to balance

Question 26

Name three ballots power exercises

Answer 26

Multiplanar hop with stabilization, Multiplanar single leg box hop up with stabilization, Multiplanar single leg box hop down with stabilization

Question 27

Name for plyometric strength exercises

Answer 27

Squat jump, tuck jump, butt kick, power step up

Question 28

Name three plyometric power exercises

Answer 28

Ice skater, single leg power step up, proprioceptive plyometrics

Question 29

Exercises that use quick powerful movement involving an eccentric action immediately followed by an explosive concentric contraction

Answer 29

Plyometric training

Question 30

Body position progressions in balance training

Answer 30

2 leg stable, Single leg stable, two legs unstable, single leg unstable

Question 31

Give examples of chest exercises used in the stabilization level of the OPT model

Answer 31

Ball dumbbell chest press, push up, ball push-up: hands on the ball, standing cable chest press

Question 32

What are the two techniques used in corrective flexibility according to the integrative flexibility continuum

Answer 32

SMR and static stretching

Question 33

Give examples of total body power exercises

Answer 33

2 arm push press, barbell clean, dumbbell snatch, squat thrust, kettlebell hang, clean and jerk

Question 34

What is the minimum amount of time static stretches should be held

Answer 34

30 seconds

Question 35

Name two different leg stabilization exercises

Answer 35

Ball squat and multiplanar step up to balance

Question 36

What are three things that a client should have established prior to incorporating a dynamic stretching program

Answer 36

Good levels of tissue extensibility core stability and balance capabilities

Question 37

Three types of core systems

Answer 37

Local stabilization system, global stabilization system and movement system

Question 38

What is the minimum duration pressure should be sustained on adhesions while performing SMR

Answer 38

30 seconds

Question 39

What are some methods for prescribing exercise intensity

Answer 39

Talk test, VO2 reserve, heart rate reserve peak metabolic equivalent

Question 40

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements

Answer 40

Proprioception

Question 41

What are the acute variables for static stretching

Answer 41

One – two sets hold each stretch for 30 seconds

Question 42

What is the mechanism of action that occurs in active isolated stretching

Answer 42

Reciprocal inhibition

Question 43

When is the appropriate time to utilize dynamic stretching

Answer 43

After SMR release when training phase 5

Question 44

How long should cardiorespiratory portion of the warm up last

Answer 44

5-10 minutes

Question 45

What does FITTE stand for

Answer 45

Frequency, intensity, type, type, enjoyment

Question 46

Example of a zone One cardiorespiratory activity and intensity level.

Answer 46

Walking or jogging at 65-75% of maximal heart rate

Question 47

Example of a zone to cardiorespiratory activity and intensity level.

Answer 47

Group exercise classes or spinning at 76-85% of maximum heart rate

Question 48

Example of a zone three cardiorespiratory activity and intensity level.

Answer 48

Sprinting at 86-95% of maximum heart rate

Question 49

Type of training that has been found to be as beneficial as traditional forms of cardiorespiratory training.

Answer 49

Circuit training

Question 50

Name the structures that make up the core.

Answer 50

Lumbo-pelvic-hip complex, pelvic girdle, abdomen, and hip joint

Question 51

Name the five muscles of the local stabilization system of the court.

Answer 51

Transversus abdominis, internal oblique, lumbar multifidus, pelvic floor muscles and diaphragm

Question 52

Name the four muscles of the movement system of the core.

Answer 52

Lats, hip flexors, hamstrings, quadriceps

Question 53

The normal extensibility of all soft tissues that allows the full range of motion of a joint.

Answer 53

Flexibility

Question 54

The tendency of the body to seek the path of least resistance during functional movement patterns.

Answer 54

Relative flexibility

Question 55

What are the benefits of a warm-up?

Answer 55

Increased heart rate and respiratory rate, increased tissue temperature, and increased psychological preparation for bouts of exercise

Question 56

The concept of muscle inhibition, caused by a tight agonist, which inhibits it's functional antagonist.

Answer 56

Altered reciprocal inhibition

Question 57

The principle that states the body will adapt to the specific demands that are placed on it.

Answer 57

SAID principle or principle of specificity

Question 58

What does the acronym capital SAID stand for?

Answer 58

Specific adaptation to impose demands

Question 59

What genetic change of deviations must a certified personal trainer Watch for in cardiorespiratory portion of the work out for clients who possess rounded shoulders?

Answer 59

On steppers and treadmills watch for the grasping of the handles; on stationary bikes, treadmills and elliptical trainers watch for rounding of the shoulders.

Question 60

Feedback used after the completion of a movement to help inform clients about the outcome of their performance.

Answer 60

Knowledge of results

Question 61

Four performance adaptive benefits from resistance training.

Answer 61

Increased strength, increased power, increased endurance, increased neuromuscular control

Question 62

SAQ training can be used with what three nonathletic population?

Answer 62

Youth, weight-loss clients and seniors

Question 63

What is the drawing-in maneuver?

Answer 63

A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine.

Question 64

Benefits of a cool-doubt include the following:

Answer 64

Reduced heart rate and breathing rates, gradually cools body temperature, returns muscles to their optimal length-tension relationships, prevents venous pooling of blood in the lower extremities, restores physiological systems close to baseline.

Question 65

The type of specificity that refers to the weight and movements placed on the body.

Answer 65

Mechanical specificity

Question 66

Feedback that provides information about the quality of the movement during exercise.

Answer 66

Knowledge of performance

Question 67

The state where there is an elevation of the body's metabolism after exercise.

Answer 67

Excess post-exercise oxygen consumption (EPOC)

Question 68

The three stages in the General adaptation syndrome

Answer 68

Alarm reaction, resistance development, exhaustion

Question 69

True strength level exercises for the legs

Answer 69

Like press and barbell squat