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NASM > nasm final practice exam > Flashcards

nasm final practice exam Flashcards

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1
Q

which lower body stretch is considered controversial

A

inverted herdler’s stretch

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2
Q

the water-soluble vitamins include which vitamins?

A

c and b complex

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3
Q

you have a youth client… training frequency recommended performing saq

A

1 to 3 times per week

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4
Q

the hamstring complex compensating for weakened hip extensors, which cannot produce force effectively is example of what term?

A

Synergistic dominance

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5
Q

when properly activated, which muscle of the core creates tension in the thoracolumbar fascia?

A

transverse abdominis

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6
Q

what is example of individual in exhaustion state of general adaption syndrome?

A

the person has suffered an ACL sprain

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7
Q

agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training?

A

change of direction

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8
Q

what statement best describes the category of simple sugars?

A

single or double-molecule sugars that are easily absorbed by the body

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9
Q

which of the following statements would be accurate with regard to muscle force and velocity during a concentric contraction?

A

as the velocity of the muscle action increases, its ability to produce force decreases.

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10
Q

what ideally should follow a day of high-intensity training in stage 3?

A

a stage 1 day (recovery day) should follow a hard stage 3 training day.

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11
Q

what REP range (on a scale of 1 to 10) aligns with training in zone 2?

A

an RPE of 5 to 6

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12
Q

What muscles work with the obliques will assist a client in completing a standing cable rotation movement?

A

Erector spinae

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13
Q

What are the three stages of the general adaption syndrome?

A

alarm reaction, resistance development, and exhaustion

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14
Q

which muscles are typically overactive when the feet turn out?

A

Gastrocnemius and soleus

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15
Q

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

A

inferiorly

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16
Q

which three senses are involved in the balance system

A

visual, vestibular, and somatosensory

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17
Q

what is the peripheral heart action system?

A

a variation of circuit training that alternates upper body and lower body exercises throughout the circuit

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18
Q

which of the following contributes the most tot he total calories burned in a day?

A

resting metabolic rate

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19
Q

which regions of the spine demonstrate kyphotic curves

A

thoracic and sacral

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20
Q

a certified personal trainer may seek further proprioceptive development in which of the following phases?

A

phase 1

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21
Q

the impact that family members, peer, or coworkers have over someone’s decision to exercise describes which term?

A

group influence

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22
Q

which hip muscle helps maintain a level pelvis in the frontal plane

A

gluteus medius

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23
Q

which of the following reflects the characteristics of moderate-intensity exercise?

A

ability to talk comfortably during exercise WITHOUT breathlessness in the average untrained individual

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24
Q

what differentiates change of direction from agility?

A

reaction to a signal

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25
Q

fat soluble vitamins

A

a, d, e, k

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26
Q

water soluable

A

c, b complex

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27
Q

trace minerals

A

iron, zinc, copper, iodine

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28
Q

two signs of muscle overstretched

A

muscle pain more than 24 hours
swelling in muscle

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29
Q

what type of periodization uses changes in volume and intensity on a daily or weekly basis?

A

undulating

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30
Q

three categories of lipid family

A

triglycerides
phospholipids
sterols

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31
Q

why does a shorter amortization phase lead to more effective plyometric movement?

A

it causes stored elastic energy to be used more efficiently

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32
Q

one side of the body

A

unilateral

33
Q

two sides of the body

A

bilateral

34
Q

best exercise for someone with osteoporosis to help bone density

A

walking

35
Q

proprioceptive modalities

A

heavy weights with proprioceptive modalities considered dangerous

36
Q

which scheme would be the most ideal to achieve stabilization and muscular endurance adaptations?

A

2 sets, 20 reps, 50% 1RM

37
Q

client with hypertension

A

standing up exercises

38
Q

important consideration phase 1

A

self-myofascial techniques

39
Q

muscles overactive when feet turn out

A

gastrocnemius and soleus

40
Q

observable

A

osteokinematics

41
Q

not observable

A

arthrokinematics

42
Q

percentage who quit fitness within first 6 months

A

.5

43
Q

kyphotic curves

A

thoracic and sacral

44
Q

replacing negative inner narrative with positibe

A

reverse listing

45
Q

3 types of muscle

A

skeletal, cardiac, smooth

46
Q

companionship support

A

coordinating group events that are centered around physical activities

47
Q

intended outcome of stage 2 training

A

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

48
Q

where in the digestive system are most fluids absorbed

A

small intestine

49
Q

what does optimal reactive performance of any activity depend on?

A

speed of force generation

50
Q

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?

A

perturbation

51
Q

josh school hockey goalie… type of saq training best relates to physical skills needed?

A

quickness training

52
Q

omega 3 fatty acids

A

anti inflammatory properties

53
Q

vitamin k supplements should avoid by those taking what type of meds

A

anticoagulants (eg warfarin)

54
Q

what must. be maintained when performing exercises in a proprioceptively enriched environment?

A

correct technique

55
Q

anatomical heart structure referred to as the pacemaker of the heart

A

sinoatrial node

56
Q

what is defined as the body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements?

A

stabilization

57
Q

percentage of human body comprise of water

A

.6

58
Q

what surrounds skeletal muscles and connects them to other surrounding muscles?

A

fascia

59
Q

which of the following is a component of agility training?

A

deceleration

60
Q

the cardiovascular and respiratory systems work together to provide the bod with what gas?

A

oxygen

61
Q

posture uses which anatomical landmark in comparison to other positions of the body?

A

spine

62
Q

research has demonstrated that moderate-intensity exercise is best for which of the following?

A

providing psychological benefits

63
Q

what is the concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?

A

feed-forward

64
Q

during normal walking, the pelvis rotates in what plane to facilitate the necessary momentum for the swing phase?

A

transverse

65
Q

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

A

motivational interviewing

66
Q

which is a power-focused exercise for the back musculature?

A

medicine ball pullover throw

67
Q

what do the V and P represent within the FITTE-VP principle for designing cardiorespiratory training?

A

Volume and progression

68
Q

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?

A

The ATP-PC system

69
Q

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

A

Bracing

70
Q

if the client cannot reach their foot during a single-leg squat touchdown, which is the first modification that can be employed?

A

reach to their knee

71
Q

what is the recommended number of SAQ sessions per week for weight-loss clients?

A

1-2 sessions per week

72
Q

which of the following describes a benefit of high-intensity interval trialing (HIIT)?

A

it can produce comparable results to traditional cardio exercise in a compressed period of time with smaller volume of work.

73
Q

which type of assessment measures overall strength, stability, muscular endurance, and agility?

A

performance assessment

74
Q

which of the following is not one of the primary leelsof the OPT model?

A

strength endurance

75
Q

which of the following statements most accurately reflects ventilatory threshold one (VT1)?

A

An intensity continuous talking becomes challenging

76
Q

what concept allows a person to hump higher during plyometric exercises?

A

eccentric loading

77
Q

which of the following terms can be used in place of repetition tempo?

A

speed

78
Q

what is the bone type of the clavicle, radius, and ulna?

A

long

79
Q

asking a client to close their eyes during a balance exercise would challenge which system?

A

visual system

NASM (5 decks)

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