NASM Practice Exam Flashcards
Contracting the glutes while performing a static standing TFL stretch will cause which of the following effects?
Reciprocal Inhibition of the TFL
When performing a squat, an overactive hip flexor complex can decrease neural drive to the gluteus maximus; what is this an example of
Altered Reciprocal Inhibition
What muscle is responsible for concentrically accelerating hip extension and external rotation?
Gluteus Maximus
What is a characteristic that distinguishes type II muscle fibers from type I muscle fibers?
Decreased Oxygen Delivery
Purpose of the stretch-shortening cycles?
To produce the necessary force to change the direction of an object’s center of mass efficiently
What represents the pressure within the arterial system when the heart is resting and filling with blood?
Diastolic
In a client with lower crossed syndrome, which of the following muscles is most likely lengthened
Internal Oblique
An obese client who has been diagnosed with Peripheral Artery Disease (PAD) should be advised to do which of the following?
Strive for 20 to 30 minutes of continuous aerobic exercise daily (Zone 1 cardio respiratory)
While observing a new client perform the pushing assessment, the personal trainer notices that hid head protrudes forward. Which of the following muscles are probably overactive?
Levator Scapulae
The observation of excessive forward lean during an overhead squat assessment is most likely caused by what?
An overactive abdominal complex and gastrocnemius
Which method of cardio should be avoided for a client who demonstrates low-back arching as a movement compensation?
Bicycles
Which of the following muscles is probably underactive if a client’s support or standing leg falls inward during a single-leg squat assessment?
Gluteus Medius
During a single-leg squat assessment, the client’s standing leg caves inward. Which of the following muscles is probably underactive?
Gluteus Medius
A client’s shoulder elevates when performing a pushing assessment, what is a probable underactive?
Lower Trapezius
During a pushing assessment your clients shoulders elevate, which of the following muscles would most likely be underactive?
Mid and Lower Trapezius
For Resistance training in phase 2: Strength Endurance, how many sets per exercise are recommended?
2-4 sets
A client performs a ball squat, curl to overhead press followed by a push-up, a standing cable row, a single-leg scaption, and a single-leg squat in a circuit fashion. This is an example of which of the following resistance training systems?
Vertical Loading
What describes a mesocycle?
Monthly Training program
A woman is training to improve her running capabilities for an upcoming marathon. She is progressively increasing the distance and time of her runs. Which principle best explains physiological adaptations occurring to the woman’s aerobic energy system?
Metabolic Specificity
What is designed to increase joint range of motion, improve muscle imbalances, and correct altered joint motion, and is used in Phase 1 of the OPT model?
Corrective Flexibility
A personal trainer observes that a client leans forward excessively, while performing an overhead squat. Which of the following muscles should be stretched?
Soleus, Gastrocnemius, hip flexor complex, and abdominal complex
Which of the following exercises is the most effective at improving stabilization, concentric strength, eccentric strength and neuromuscular efficiency of the entire kinetic chain?
Reverse Crunch
Which of the following would be appropriate at the power level (Phase 5) of the OPT model or before athletic competition?
Functional Flexibility
Which of the following refers to a program design approach that changes acute variables to achieve different goals on a daily or weekly basis?
Undulated Periodization
A personal trainer is working with a client who is having trouble performing a single-leg balance on a foam pad. Which of the following balance training modalities is appropriate for this client?
Half foam roll
Which of the following is a balance-strength exercise that requires an individual to lift one leg directly beside the balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg?
Single-leg Romanian Deadlift
Resistance should be positioned to resist scapular depression and retraction during which of the following exercises?
Standing Cable Row
Dynamic stretching improves soft tissue extensibility by using which of the following?
Reciprocal Inhibition
When performing self-myofascial release of the adductors, the focus should be on foam rolling what location on the body?
The groin region inside the upper thighs
When working with a pregnant client which of the following assessments is most appropriate?
Single-Leg Squat
What is a multiplanar step-up to balance an example of?
Leg-stabilization exercise
A client experiences difficulty in performing the prone iso-abs exercise. Which of the following should be suggested as a regression?
Quadruped arm and opposite leg raise
According to the stages of change model behavior change, which of the following is true of individuals in the action stage?
It is important to anticipate upcoming disruptions
A new client tells the personal trainer that although he exercises occasionally, he is now ready to try a different approach to become a regular exerciser. This is an example of which section of the stages of change model?
Preparation
Creating a list of motivating keywords (e.g. fast, go, focus) to replace negative thoughts is an example of what?
Positive self-talk
What type of support is tangible and practical to help a person adhere to exercise or achieve their goals?
Instrumental support
A certified personal trainer has been training a client for the last 2 years. On their next session, the client informs the trainer she is pregnant. Which of the following is the most appropriate action for the trainer to take?
Discontinue sessions until client provides medical clearance
In which of the following scenarios would energy be mostly derived from anaerobic metabolism?
When an athlete begins activity
Clients with chronic lung disease often have shortness of breath, also known as what?
Dyspnea
What classifies a product as a supplement?
Non-drug substance in a pill or powder form
Which term refers to the assistance of amino acids in energy production during periods of starvation?
Gluconeogenesis
Which of the following best describes a function of lipids in the body?
A precursor to hormone production
Which of the following concepts is demonstrated when a tight psoas decreases the neural drive of the gluteus maximus?
Altered Reciprocal Inhibition
What is an effect of dehydration?
Increased heart rate
A client’s shoulder elevates when performing a pushing assessment, what is a probable underactive muscle?
Lower Trapezius
During a butt kick exercise, a personal trainer notices a client arching his low back at the height of the jump. Which of the following muscle groups are most likely tight?
Quadriceps
During a pulling assessment, a personal trainer observes that a client’s shoulders elevate. Which of the following muscles is most likely underactive?
Lower Trapezius
During a single leg squat assessment you client’s knees move inward, which of the muscles would most likely be overactive?
TFL
The client’s feet turn out when performing the overhead squat assessment. Which of the following is likely the overactive muscle?
Lateral gastrocnemius
What is a primary focus of exercising in the stabilization level of training?
Muscular endurance
A client is performing squats with the goal of achieving maximal strength. Which of the following is an appropriate intensity level?
85-100%
A client performs two repetitions of a bench press exercise with 130lbs and gradually decreases the resistance with each set until he performs 10 reps with 100lb on the last set. What is the resistance training system the client is using?
Pyramid system
What exercise should be avoided if a client exhibits arms falling forward?
Lat Pull-downs
What is the focus in stage II of cardiorespiratory training?
Increasing capacity needed for strength-level exercise
What is involved in the preparatory step for a multiplanar step-up, balance, curl to overhead press exercise?
Stand in front of a box with feet shoulder -width apart
Clients must learn to identify challenging situations and barriers to exercise. Which of the following processes is the best tool for this type of learning?
Self-monitoring
According to the stages of change model, what do trainers need to help clients overcome?
Relapse
Contracting the glutes while performing a static standing TFL stretch will cause which of the following effects?
Reciprocal Inhibition of the TFL
The active supine biceps femoris stretch uses which physiological principle to increase flexibility?
Reciprocal Inhibition
After leaving the left ventricle, blood enters which structure?
Aorta
Shoulder elevations refers to which of the following motions of the scapula?
Superior
For the best results, how should calcium supplements be consumed?
Spaced throughout the day
During a pushing assessment your client’s shoulders elevate, what muscles would most likely be overactive?
Mid and Lower Trapezius
Which is the preferred pulse point to record a person’s heart rate?
Radial Artery
What is the most accurate description of an individual with a BMI of 29?
Overweight
During the overhead squat assessment, the feet turn out, what muscles are underactive?
Medial Gastrocnemius
What types of SAQ drills are most appropriate for Phase 1 training?
Those with limited horizontal inertia
Which principle states the body will specifically adapt to the type of demand placed on it?
Principle of Specificity
How many sets per exercise should be performed in the resistance portion of the stabilization endurance level of training?
1-3
Dynamic stretching improves soft tissues extensibility by using which of the following?
Reciprocal Inhibition
What is the immediate progression of the two-arm ball squat, curl to press exercise?
Alternating-arm ball squat, curl to press
What cognitive-behavior approach involves thoughts influencing behavior?
Associations & Dissociation
Which muscle is the prime mover when a client performs a row?
Latissimus Dorsi
How many times the heart beats per minute and how much blood is being pumped with each beat is known as?
Cardiac Output
What percent of the predicted hear rate maximum is used in zone two of cardiorespiratory training?
76% to 85%
When performing a _____, the load should be positioned to resist shoulder extension and scapular retraction?
Standing Cable Row
Which vitamins and mineral are known to have the greatest potential for excess dosage in dietary supplements?
Vitamin A, D, Iron and Zinc
During the overhead squat assessment, the trainer notices the client’s feet turn out. What stretches should be used to lengthen overactive muscles?
Standing Calf
For hypertensive clients taking medications that will influence heart rate, which method to establish training heart rate is the most appropriate?
Heart Rate Response
If a client demonstrates shoulder elevation while performing a cable row exercise, which of the following muscles is considered overactive?
Upper Trapezius
A client’s max heart must be established prior to administering the YMCA 3-min step test. This is achieved by?
220-age
A slow and controlled DB chest press performed on a stability ball is an example of what type of specificity?
Neuromuscular
During an overhead squat assessment, a client demonstrates an excessive anterior pelvic tilt. What muscle is probable overactive?
Latissimus dorsi
Which of the following ratings is perceived exrtion on the Borg Scale would be implemented in a cardio training program for clients wanting to improve their aerobic base?
12 to 13
Which of the 5 principles of goal setting focuses on establishing goals that are challenging but not extreme?
Attainable
An active kneeling hip flexor stretch is an example of?
Reciprocal Inhibition
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?
Quickness
Which of the following muscles is probably underactive when the arms fall forward during an overhead squat?
Rhomboids
What muscles are lengthened in lower cross syndrome
Transverse Abdominis
What is an appropriate intensity when training a client who is obese?
60 to 70% of their max heart rate
What is the system activated at the onset of any activity, regardless of intensity?
ATP-PC
Davis’s Law states which of the following?
Soft tissue models along the illness of stress
What is the inner most layer of muscular connective tissue?
Endomysium
During which part of the digestive system are protein strands broken down?
Stomach
NASM trainers shall maintain accurate financial, contract appointments, and tax records for a minimum of?
4 years
When assessing an overhead squat, an indication of relative flexibility due to tightness in the lateral gastrocnemius is?
Rotation of the feet
Which of the following is the proper lower extremity position when performing a ball squat?
Knee over second toe
Personal trainers have a maximum of how many seconds to make a good first impression?
20 seconds
A client has mastered the single-leg squat on the floor . Which of the following is proprioceptive and challenging progression?
Two-leg squat on Dyna Disc
