nasm final practice exam Flashcards
which lower body stretch is considered controversial
inverted herdler’s stretch
the water-soluble vitamins include which vitamins?
c and b complex
you have a youth client… training frequency recommended performing saq
1 to 3 times per week
the hamstring complex compensating for weakened hip extensors, which cannot produce force effectively is example of what term?
Synergistic dominance
when properly activated, which muscle of the core creates tension in the thoracolumbar fascia?
transverse abdominis
what is example of individual in exhaustion state of general adaption syndrome?
the person has suffered an ACL sprain
agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training?
change of direction
what statement best describes the category of simple sugars?
single or double-molecule sugars that are easily absorbed by the body
which of the following statements would be accurate with regard to muscle force and velocity during a concentric contraction?
as the velocity of the muscle action increases, its ability to produce force decreases.
what ideally should follow a day of high-intensity training in stage 3?
a stage 1 day (recovery day) should follow a hard stage 3 training day.
what REP range (on a scale of 1 to 10) aligns with training in zone 2?
an RPE of 5 to 6
What muscles work with the obliques will assist a client in completing a standing cable rotation movement?
Erector spinae
What are the three stages of the general adaption syndrome?
alarm reaction, resistance development, and exhaustion
which muscles are typically overactive when the feet turn out?
Gastrocnemius and soleus
The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?
inferiorly
which three senses are involved in the balance system
visual, vestibular, and somatosensory
what is the peripheral heart action system?
a variation of circuit training that alternates upper body and lower body exercises throughout the circuit
which of the following contributes the most tot he total calories burned in a day?
resting metabolic rate
which regions of the spine demonstrate kyphotic curves
thoracic and sacral
a certified personal trainer may seek further proprioceptive development in which of the following phases?
phase 1
the impact that family members, peer, or coworkers have over someone’s decision to exercise describes which term?
group influence
which hip muscle helps maintain a level pelvis in the frontal plane
gluteus medius
which of the following reflects the characteristics of moderate-intensity exercise?
ability to talk comfortably during exercise WITHOUT breathlessness in the average untrained individual
what differentiates change of direction from agility?
reaction to a signal
fat soluble vitamins
a, d, e, k
water soluable
c, b complex
trace minerals
iron, zinc, copper, iodine
two signs of muscle overstretched
muscle pain more than 24 hours
swelling in muscle
what type of periodization uses changes in volume and intensity on a daily or weekly basis?
undulating
three categories of lipid family
triglycerides
phospholipids
sterols
why does a shorter amortization phase lead to more effective plyometric movement?
it causes stored elastic energy to be used more efficiently
one side of the body
unilateral
two sides of the body
bilateral
best exercise for someone with osteoporosis to help bone density
walking
proprioceptive modalities
heavy weights with proprioceptive modalities considered dangerous
which scheme would be the most ideal to achieve stabilization and muscular endurance adaptations?
2 sets, 20 reps, 50% 1RM
client with hypertension
standing up exercises
important consideration phase 1
self-myofascial techniques
muscles overactive when feet turn out
gastrocnemius and soleus
observable
osteokinematics
not observable
arthrokinematics
percentage who quit fitness within first 6 months
.5
kyphotic curves
thoracic and sacral
replacing negative inner narrative with positibe
reverse listing
3 types of muscle
skeletal, cardiac, smooth
companionship support
coordinating group events that are centered around physical activities
intended outcome of stage 2 training
increase the workload (eg speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness
where in the digestive system are most fluids absorbed
small intestine
what does optimal reactive performance of any activity depend on?
speed of force generation
which term describes the act of lightly pushing on a client’s shoulders when they are balancing on one foot so they can learn to maintain or recover balance?
perturbation
josh school hockey goalie… type of saq training best relates to physical skills needed?
quickness training
omega 3 fatty acids
anti inflammatory properties
vitamin k supplements should avoid by those taking what type of meds
anticoagulants (eg warfarin)
what must. be maintained when performing exercises in a proprioceptively enriched environment?
correct technique
anatomical heart structure referred to as the pacemaker of the heart
sinoatrial node
what is defined as the body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements?
stabilization
percentage of human body comprise of water
.6
what surrounds skeletal muscles and connects them to other surrounding muscles?
fascia
which of the following is a component of agility training?
deceleration
the cardiovascular and respiratory systems work together to provide the bod with what gas?
oxygen
posture uses which anatomical landmark in comparison to other positions of the body?
spine
research has demonstrated that moderate-intensity exercise is best for which of the following?
providing psychological benefits
what is the concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?
feed-forward
during normal walking, the pelvis rotates in what plane to facilitate the necessary momentum for the swing phase?
transverse
what is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?
motivational interviewing
which is a power-focused exercise for the back musculature?
medicine ball pullover throw
what do the V and P represent within the FITTE-VP principle for designing cardiorespiratory training?
Volume and progression
If someone engages in a short, intense burst of activity lasting less than 30 seconds, which energy system will contribute the most to atp production?
The ATP-PC system
What term is used to describe combined muscle contraction (co-contraction) of the global muscles of the core?
Bracing
if the client cannot reach their foot during a single-leg squat touchdown, which is the first modification that can be employed?
reach to their knee
what is the recommended number of SAQ sessions per week for weight-loss clients?
1-2 sessions per week
which of the following describes a benefit of high-intensity interval trialing (HIIT)?
it can produce comparable results to traditional cardio exercise in a compressed period of time with smaller volume of work.
which type of assessment measures overall strength, stability, muscular endurance, and agility?
performance assessment
which of the following is not one of the primary leelsof the OPT model?
strength endurance
which of the following statements most accurately reflects ventilatory threshold one (VT1)?
An intensity continuous talking becomes challenging
what concept allows a person to hump higher during plyometric exercises?
eccentric loading
which of the following terms can be used in place of repetition tempo?
speed
what is the bone type of the clavicle, radius, and ulna?
long
asking a client to close their eyes during a balance exercise would challenge which system?
visual system
