NASM PRACTICE OFFICIAL

Question 1

Relative flexibility

Answer 1

the body’s tendency to take the path of least resistance.

Autogenic inhibition - states that a prolonged golgi tendon stimulation inhibits muscle spindles of the same muscle.

Question 2

Reciprocal inhibition

Answer 2

when an agonist receives a signal to contract an inhibitory signal is sent to its antagonist muscle which lengthens.

Synergistic dominance - when a synergist muscle takes over for an agonist muscle that exhibits a decrease in neural drive.

Question 3

Precontemplation

Answer 3

not thinking about working out (Stage 1 of change).

Question 4

Gluconeogenesis

Answer 4

creation of new glucose via non carbohydrate substrates, such as protein.

Question 5

Extrinsic motivation

Answer 5

reward/recognition (ex: winning 1st place in a race, cash prize, trophy)

Question 6

Agonist

Answer 6

Prime move for a lift i.e. Military Press (deltoid; synergist triceps, antagonist lats), Bench press (chest; synergist triceps, antagonist posterior deltoid), Squats (quads knee / glutes hip; synergist hamstrings, antagonist psoas.

Question 7

Heart Anatomy

Answer 7

SA Node (pacemaker of the heart), pulmonary artery (CO2 AWAY from the heart), Atriums (hold blood), 140/90 hypertension (systolic / diastolic) PHA = Peripheral Heart Action: Squats to Push-Ups (upper – lower body exercise).

Question 8

OPT Model Acute Variables

Answer 8

Rest, Reps, Intensity, Tempo.

Question 9

Davis Law

Answer 9

states that soft tissue molds along a line of stress.

Question 10

Altered reciprocal inhibition

Answer 10

overactive agonist muscle decreases neural drive to a functional antagonist muscle.

Question 11

Sliding filament theory

Answer 11

muscle contraction involving actin & myosin sliding past one another shortening muscle during concentric muscle action.

Question 12

Intrinsic motivation

Answer 12

you feel a sense of satisfaction, belonging (ex: a grandma is happy because she can play with her grandkids due to exercising regularly)

Question 13

All-or-nothing principle

Answer 13

motor units can’t vary amount of force they generate, they either contract maximally or not at all.

Example sentence: When lifting a heavy weight, motor units follow the all-or-nothing principle.

Question 14

Length-tension relationship

Answer 14

resting length if a muscle and the tension it can produce at this length, AKA relationship between actin & myosin (myosin is the larger myofilament)

Additional information: The length-tension relationship is important for optimizing muscle function.

Question 15

Principle of specificity

Answer 15

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

Example sentence: Following the principle of specificity, athletes train in a way that mimics their sport.

Question 16

Neuromuscular specificity

Answer 16

refers to speed of contraction & exercise selection.

Neuromuscular specificity is crucial for developing specific skills in sports.

Question 17

Mechanical specificity

Answer 17

refers to weight & movement placed on the body.

Mechanical specificity can help target specific muscle groups during a workout.

Question 18

Type I vs Type II muscle fibers

Answer 18

Sprinter = 2 (fast twitch) marathon runner = 1 (slow twitch). Type 1 = aerobic / fat utilization, Type 2 = carbs.

Understanding muscle fiber types can help tailor training programs for different athletes.

Question 19

Bio Energetics

Answer 19

Phosphagen = high intense / explosive with long recovery (when creatine is used) Glycolysis = middle (mod intensity) Oxidation = low intense / short rest period.

Bioenergetics plays a key role in determining energy systems used during different types of exercise.

Question 20

STATES OF CHANGE

Answer 20

Precontemplation- not thinking about working out Contemplation- thinking about working out within 6months Preparation- exercising but not regularly Action- exercising regularly but not for 6+ months Maintenance- exercising regularly for 6+ months Termination- never going back, not giving into temptations/old habits

Example sentence: Moving through the states of change is a key aspect of behavior change in fitness.

Question 21

PLANES OF MOTION

Answer 21

Sagittal- divides body into left & right halves, actions: flexion & extension Common exercises: squat, RDL, bicep curls, Tricep extensions, chinup Frontal- divides body into anterior (front) & posterior (back) halves, actions: abduction & adduction Common exercises: lat raises, jumping jacks, band walks Transverse- divides body into superior(above) & inferior(below) halves, actions: rotation Common exercises: chest flies, reverse flies, curtsy lunge, cable rotation

Understanding planes of motion is essential for designing effective workout programs.

Question 22

What does BMI stand for?

Answer 22

Body Mass Index = height/weight

Example: BMI of 22.0 (68 inches tall, 150 pounds)

Question 23

What is considered a normal/healthy BMI range?

Answer 23

18.5-24.9

Example: BMI of 20.0 (65 inches tall, 130 pounds)

Question 24

What BMI range is considered overweight?

Answer 24

25-29.9

Example: BMI of 27.5 (70 inches tall, 200 pounds)

Question 25

What BMI range is considered obese?

Answer 25

30+ ## Footnote Example: BMI of 33.6 (63 inches tall, 220 pounds)

Question 26

What is the definition of high blood pressure?

Answer 26

Hypertension, 140/90 ## Footnote Example: Blood pressure reading of 150/95

Question 27

What is considered a normal blood pressure reading?

Answer 27

120/80 or below ## Footnote Example: Blood pressure reading of 110/70

Question 28

Systolic and Diastolic

Answer 28

Systolic = top number Diastolic = bottom number

Question 29

Heart Chambers

Answer 29

Atria (atrium) = superior chambers of the heart, act as a reservoir Ventricles = inferior chambers of the heart

Question 30

Blood Vessels

Answer 30

Arteries = blood vessels that go away from the heart Veins = blood vessels that go toward the heart

Question 31

Heart Functions

Answer 31

Sinoatrial node (SA node) = pacemaker of the heart Left ventricle = delivers oxygenated blood to the rest of the body Right atria = gathers deoxygenated blood from the body Capillaries = smallest blood vessels, site of exchange of elements between blood & tissue

Question 32

Stroke Volume

Answer 32

Stroke volume = amount of blood pumped out of the heart with each contraction

Question 33

Equations

Answer 33

Lean body mass = scale weight - fat mass Tanaka = 208 - (.7 x age) HRR = (HR max - HRrest) x target intensity + HR rest ## Footnote Heart Rate Reserve ~ Karvonen method = target heart rate

Question 34

Performance Tests

Answer 34

Bench press = strength Push-up = endurance Shark skill = lower body agility (single leg hop back & forth into correct boxes) 40yd dash = max speed LEFT Test = agility (run, back pedal, shuffle, Carioca, sprint) Pro shuttle 5-10-5 = agility (run 5 yds, run 10yds back, run 5yds back)

Question 35

Cardio Tests

Answer 35

YMCA = step onto 12” box for 1min aiming for 96 steps for total of 3min Rockport “Talk Test” = walk mile as fast as you can 1.5Mile = run 1.5miles as fast as you can

Question 36

Cardio Zones

Answer 36

Zone 1 = poor, 65-75% HR Zone 2 = good/fair, 76-85% HR Zone 3 = very good, 86-95% HR ## Footnote Test HR after cardio testing to determine where your client lies

Question 37

What are the three categories of core exercises?

Answer 37

Core Stabilization - no spinal movement Core Strength - little spinal movement Core power - fast power ## Footnote Example exercises: plank, floor bridges, reverse crunch, MB oblique throw, etc.

Question 38

What are the local muscles involved in core exercises?

Answer 38

Muscles that stabilize the spine and are near vertebrae ## Footnote Example muscles: multifidius, TVA, QL, pelvic floor muscle

Question 39

What are the global muscles involved in core exercises?

Answer 39

Superficial muscles that move the trunk with concentric force & eccentric deceleration ## Footnote Example muscles: Obliques, Erector spinae, Lats, Psoas, Rectus Abdominis

Question 40

What are the three categories of plyometric exercises?

Answer 40

Plyo Stabilization - little joint movement, 3-5sec holds on landing Plyo Strength - full range of motion, repetitive Plyo power - functional, fast/explosive ## Footnote Example exercises: squat jump with stabilization, tuck jump, ice skaters

Question 41

What are the balancing progressions?

Answer 41

Proprioceptively challenging: floor -> balance beam -> half foam roller -> foam pad -> balance disc -> wobble board -> bosu ball Body position progression: bilateral/stable -> unilateral/stable -> bilateral unstable-> unilateral unstable ## Footnote Progression examples and body position examples

Question 42

What are the three types of flexibility training?

Answer 42

Corrective (static stretching) - 1-3 sets, 30sec [phase 1] Active (active-isolated stretching) - 1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4] Functional (dynamic stretching) - 1set, 10-15reps, 3-10exercises [phase 5] Self myofascial release (SMR) for every time you stretch ## Footnote Example exercises: prisoner squat

Question 43

What does SAQ stand for?

Answer 43

Speed, Agility, Quickness ## Footnote Definition and example drills for each component

Question 44

What are the front side mechanics during sprinter drills?

Answer 44

Triple flexion of lead leg, hip flexion, knee flexion, dorsiflexion ## Footnote Example scenario and foot position

Question 45

What are the components of triple extension?

Answer 45

hip extension, knee extension, plantarflexion ## Footnote Ex: What should the trailing leg look like during cable rotations?

Question 46

What does the nervous system provide?

Answer 46

a communication network within the body, stimulates human movement through muscle contractions, provide sensory info to brain

Question 47

What is a neuron?

Answer 47

basic unit of nervous system, comprised axon, cell body & dendrites

Question 48

What are mechanoreceptors sensitive to?

Answer 48

change in length of muscle & rate of change muscle spindles (length/stretch) golgi tendon (tension)

Question 49

What does the skeletal system provide?

Answer 49

framework of our body, supports & protects vital organs

Question 50

What is osteoporosis?

Answer 50

reduced bone mineral density which increases risk of fracture

Question 51

What is osteopenia?

Answer 51

lower than normal bone mineral density, precursor to osteoporosis

Question 52

What does the muscular system do?

Answer 52

links nervous & skeletal system, generates forces that move human body

Question 53

What are open-chain exercises?

Answer 53

distal extremities (hands/feet) move, ex: bench press, leg extensions

Question 54

What are closed-chain exercises?

Answer 54

distal extremities (hands/feet) fixated, ex: squat, chinup, push-up

Question 55

What is an agonist muscle?

Answer 55

main mover

Question 56

What is an antagonist muscle?

Answer 56

opposite side of agonist (agonist= bicep antag= tricep)

Question 57

What is a synergist muscle?

Answer 57

assisting muscle

Question 58

What is a stabilizer muscle?

Answer 58

stabilize (TVA, Rotator Cuff)

Question 59

What is force-couple relationship?

Answer 59

synergistic action of multiple muscles working together to produce movement around a joint (ex: upper & lower traps, serratus anterior help move scapulas upward)

Question 60

What does SWOT Analysis stand for?

Answer 60

Strengths Weaknesses Opportunities Threats ## Footnote Example sentence: Conducting a SWOT Analysis helps businesses identify their internal strengths and weaknesses, as well as external opportunities and threats.

Question 61

What are the 4P's of marketing?

Answer 61

Product, Place, Price, Promotion ## Footnote Example sentence: When developing a marketing strategy, it is important to consider the 4P's of marketing to effectively reach the target audience.

Question 62

How many CEU's are required to renew NASM?

Answer 62

2.0 CEU's (0.19 from CEU's, 0.1 CPR) ## Footnote Example sentence: Fitness professionals need to complete 2.0 CEU's, with 0.19 coming from general CEU's and 0.1 from CPR certification.