NASM CPT 4 - Exercise Technique 100 Question & Answers

Question 1

Give examples of total-body power exercises.

Answer 1

Two-arm Push Press, Barbell Clean, Dumbbell Snatch, Squat Thrust, Kettlebell Hang, Clean and Jerk

Question 2

Name the structures that make up the core.

Answer 2

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

Question 3

Name five balance-stabilization exercises.

Answer 3

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 4

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

Answer 4

Knowledge of results

Question 5

SAQ training can be used with what three nonathletic populations?

Answer 5

Youth, weight-loss clients, seniors

Question 6

Name two different leg-stabilization exercises.

Answer 6

Ball Squat and Multiplanar Step-up to Balance

Question 7

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

Answer 7

SAID Principle or Principle of Specificity

Question 8

What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?

Answer 8

30 seconds

Question 9

What are the proper backside mechanics during sprinting?

Answer 9

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

Question 10

What is dynamic balance?

Answer 10

Dynamic balance is the ability to move and change directions under various conditions without falling

Question 11

What are the three phases of a plyometric exercise?

Answer 11

Eccentric phase, amortization phase, concentric phase

Question 12

Give four examples of core-strength exercises

Answer 12

Ball Crunches, Back Extensions, Reverse Crunches, Cable Rotations

Question 13

Four performance adaptive benefits from resistance training

Answer 13

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

Question 14

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

Answer 14

Latissimus dorsi, hip flexors, hamstring complex, quadriceps

Question 15

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

Answer 15

Relative flexibility

Question 16

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

Answer 16

Total-body, multi-joint or single joint, controlled unstable

Question 17

What is the drawing-in Maneuver?

Answer 17

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

Question 18

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

Answer 18

SMR (self-myofascial release) and static stretching

Question 19

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

Answer 19

Intervertebral stability, 2. Lumbo-pelvic stability, 3. Movement efficiency

Question 20

Give examples of chest exercises used in the Strength Level of the OPT model.

Answer 20

Incline Dumbbell Chest Press; Incline Barbell Bench Press; Flat Dumbbell Chest Press; Barbell Bench Press

Question 21

Name four plyometric-strength exercises.

Answer 21

Squat Jump, Tuck Jump, Butt Kick, Power Step-up

Question 22

What are the seven methods for prescribing exercise intensity?

Answer 22

Peak VO2, VO2 reserve, Peak metabolic equivalent (MET), Peak maximal heart rate, Heart rate reserve, Rating of perceived exertion, Talk test

Question 23

What are the proper frontside mechanics during sprinting?

Answer 23

Ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis

Question 24

What are four plyometric-stabilization exercises?

Answer 24

Squat Jump with Stabilization, Box Jump-up with Stabilization, Box Jump-down with Stabilization, Multiplanar Jump with Stabilization

Question 25

Describe the five kinetic chain checkpoints?

Answer 25

Feet: shoulder-width apart, pointing straight ahead; Knees: in line with the second and third toes; Hips: level with lumbar spine in a neutral position; Shoulders: depressed and slightly retracted; and Head: cervical spine in a neutral position

Question 26

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

Answer 26

30 seconds

Question 27

Give examples of shoulder exercises used in the Stabilization Level of training.

Answer 27

Single-leg Overhead Press; Single-leg Dumbbell Scaption; Seated Stability Ball Military Press

Question 28

Exercises in the core-stabilization level are identified through these characteristics.

Answer 28

They involve little motion through the spine and pelvis

Question 29

Name two power level exercises for the legs.

Answer 29

Squat Jump and Tuck Jump

Question 30

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

Answer 30

Self-myofascial release

Question 31

Give examples of back exercises used in the Strength Level of the OPT model.

Answer 31

Seated Cable Row; Seated Lat Pull-down; Straight-arm Pull-down; Pull-up; Supported Dumbbell Row

Question 32

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

Answer 32

Reciprocal inhibition

Question 33

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

Answer 33

Excess post-exercise oxygen consumption (EPOC)

Question 34

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.

Answer 34

Pattern overload

Question 35

Name the structures that make up the lumbo-pelvic-hip complex (LPHC).

Answer 35

Lumbar spine, pelvic girdle, abdomen, and hip joint

Question 36

What is the proper progression for balance training when utilizing the proprioceptive continuum?

Answer 36

Floor, balance beam, half foam roll, foam pad, balance disk

Question 37

Give examples of total-body stabilization exercises

Answer 37

Single-leg Squat Touchdown, Curl, to Overhead Press; Single-leg Romanian Deadlift, Curl, to Overhead Press; Single-leg Squat to Row; Ball Squat, Curl, to Press; Multiplanar Step-up Balance, Curl, to Overhead Press

Question 38

During which phase of the general adaptation syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur?.

Answer 38

Exhaustion phase

Question 39

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

Answer 39

Proprioception

Question 40

The ability of muscles to exert maximal force output in a minimal amount of time.

Answer 40

Rate of force production

Question 41

Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.

Answer 41

Plyometric training

Question 42

Name three balance-power exercises.

Answer 42

Multiplanar Hop with Stabilization, Multiplanar Single-leg Box Hop-up with Stabilization, Multiplanar Single-leg Box Hop-down with Stabilization

Question 43

Example of a Zone 2 cardiorespiratory activity and intensity level.

Answer 43

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

Question 44

What are the three phases of the integrated flexibility continuum?

Answer 44

Corrective flexibility, active flexibility, functional flexibility

Question 45

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

Answer 45

Plyometric training

Question 46

The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion

Answer 46

Self-myofascial release

Question 47

Name four core-power exercises

Answer 47

Rotation Chest Pass, Ball Medicine Pullover Throw, Front Medicine Ball Oblique Throw, Soccer Throw

Question 48

What happens during the eccentric phase of a plyometric exercise?

Answer 48

Increase in muscle spindle activity by pre stretching the muscle before activation

Question 49

What are six ways to progress plyometric exercises?

Answer 49

Easy to hard, simple to complex, known to unknown, stable to unstable, body weight to loaded, activity-specific

Question 50

Example of a Zone 1 cardiorespiratory activity and intensity level.

Answer 50

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

Question 51

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

Answer 51

Bracing

Question 52

Name five balance-strength exercises

Answer 52

Single-leg Squat, Single-leg Squat Touchdown, Single-leg Romanian Deadlift, Step-up to Balance, Multiplanar Lunge to Balance

Question 53

What are the benefits of a warm-up?

Answer 53

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

Question 54

Surface types for proprioceptive progressions during balance include.

Answer 54

Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, BOSU ball

Question 55

The position of the lumbo-pelvic-hip complex during running movements.

Answer 55

A slight forward lean with neutral spine

Question 56

Name two strength level exercises for the legs.

Answer 56

Leg Press and Barbell Squat

Question 57

Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production.

Answer 57

Integrated performance paradigm

Question 58

Give four examples of core-stabilization exercises.

Answer 58

Marching, Floor Bridge, Floor Prone Cobra, Prone Iso-abs

Question 59

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

Answer 59

Agility

Question 60

What kinetic chain deviations must a certified personal trainer watch for in the cardiorespiratory portion of the workout for clients who possess rounded shoulders?

Answer 60

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 61

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Answer 61

Strength

Question 62

What is delayed-onset muscle soreness?

Answer 62

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Question 63

Law stating that soft tissue models along the lines of stress.

Answer 63

Davis's law

Question 64

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

Answer 64

Speed

Question 65

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

Answer 65

Circuit training

Question 66

Body position progressions used for balance training

Answer 66

1. Two-leg stable 2. Single-leg stable 3. Two-legs unstable 4. Single-leg unstable

Question 67

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

Answer 67

5-10 minutes

Question 68

What is a component of core-power exercises that make them easy to identify?

Answer 68

Explosive movements with medicine balls

Question 69

Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed.

Answer 69

Drawing-in maneuver

Question 70

Give examples of back exercises used in the Stabilization Level of the OPT model.

Answer 70

Single-leg Pull-down; Ball Cobra; Standing Cable Row; Ball Dumbbell Row

Question 71

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

Answer 71

Altered reciprocal inhibition

Question 72

Three types of core systems.

Answer 72

Local stabilization system, Global stabilization system, Movement system

Question 73

What are four common ways a stressor causes breakdown or injury?

Answer 73

Stress fractures, muscle strains, joint pain, emotional fatigue

Question 74

The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.

Answer 74

Active flexibility

Question 75

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

Answer 75

Muscular endurance

Question 76

Give eight reasons for the incorporation of flexibility training

Answer 76

Correct muscle imbalances, increase joint range of motion, decrease excess tension of muscles, relieve joint stress, improve extensibility of musculotendinous junction, maintain normal functional length of muscles, improve neuromuscular efficiency, improve function

Question 77

Benefits of a cool-down include the following:

Answer 77

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

Question 78

What is the proper way to progress an exercise in the stabilization level of training?

Answer 78

Increase proprioceptive demand

Question 79

What does F.I.T.T.E. stand for?

Answer 79

Frequency, Intensity, Time, Type, Enjoyment

Question 80

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

Answer 80

Knowledge of performance

Question 81

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

Answer 81

Quickness

Question 82

Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process.

Answer 82

Cumulative injury cycle

Question 83

What are the acute variables for static stretching?

Answer 83

1-2 sets, hold each stretch for 30 seconds

Question 84

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

Answer 84

Flexibility

Question 85

Give three examples of shoulder-power exercises

Answer 85

Front Medicine Ball Oblique Throw, Overhead Medicine Ball Throw, Speed Tubing Shoulder Press

Question 86

Name four core-strength exercises.

Answer 86

Ball Crunch, Back Extensions, Reverse Crunch, Cable Rotations

Question 87

Name three plyometric-power exercises.

Answer 87

Ice Skater, Single-leg Power Step-up, Proprioceptive Plyometrics

Question 88

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

Answer 88

Good levels of tissue extensibility, core stability, and balance capabilities

Question 89

Example of a Zone 3 cardiorespiratory activity and intensity level.

Answer 89

Sprinting at 86-95% of maximal heart rate

Question 90

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

Answer 90

Mechanical specificity

Question 91

The three stages in the General Adaptation Syndrome

Answer 91

Alarm reaction, resistance development, exhaustion

Question 92

Name four core-stabilization exercises

Answer 92

Marching, Floor Bridge, Floor Prone Cobra, Prone Iso-abs

Question 93

Give examples of chest exercises used in the Stabilization Level of the OPT model

Answer 93

Ball Dumbbell Chest Press, Push-up, Ball Push-up: hands on the ball, Standing Cable Chest Press

Question 94

Name the five muscles of the Local Stabilization System of the core

Answer 94

Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm

Question 95

The main goal of balance training is to continually increase the client's awareness of their limit of stability by creating______________.

Answer 95

controlled instability

Question 96

When is the appropriate time to utilize dynamic stretching?

Answer 96

After self-myofascial release when training in Phase 5

Question 97

Body position progressions in balance training

Answer 97

Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable

Question 98

Give examples of total-body strength exercises

Answer 98

Lunge 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 99

What does the acronym SAID in SAID Principle stand for?

Answer 99

Specific Adaptation to Imposed Demands

Question 100

Give examples of chest exercises used in the Power Level of the OPT model

Answer 100

Two-arm Medicine Ball Chest Pass; Rotation Chest Pass; Speed Tubing Chest Press; Plyometric Push-up