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NASM CPT EXAM STUDY GUIDE > NASM STUDY EXAM > Flashcards

NASM STUDY EXAM Flashcards

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1
Q

During the overhead squat assessment, the trainer notices the client’s feet turn out. Which stretch should be use to lengthen the overactive muscles?

A

standing calf

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2
Q

Which macronutrient should be consumed in the highest percentage for a healthy diet?

A

carbohydrate

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3
Q

what is a primary focus of stabilization training?

A

Enhanced control of posture

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4
Q

A high-protein diet consisting of more than 35% of total caloric intake from protein can potentially lead to which adverse health effects?

A

Additional stress on the kidneys

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5
Q

Which type of strength allows the neuromuscular system to perform dynamic eccentric, isometric, and concentric muscle actions in all three planes of motion?

A

functional

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6
Q

When performing a _____, the load must be placed in such a way to resist elbow extension.

A

standing triceps extension

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7
Q

“From our discussion, I understand that your primary goal is to lose 10 pounds in the next 2 months. Is that correct?” This statement is an example of what type of question?

A

close ended question

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8
Q

According to the NASM Code of Professional Conduct, a Certified Personal Trainer shall maintain accurate financial, contract appointments, and tax records including original receipts for a minimum of:

A

4 years

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9
Q

When assessing your clients resting heart rate, what location provides the most accurate measurement?

A

radial artery

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10
Q

Davis’s law states what ?

A

Soft tissue models along the lines of stress.

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11
Q

A client who has an increased functional capacity to adapt to a stressor is in which of the stages of the general adaptation syndrome?

A

Resistance development

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12
Q

Muscle imbalances can be caused by lack of core strength and poor training techniques. Which concept causes the biceps femoris and piriformis to compensate in a squatting movement ?

A

synergistic dominance

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13
Q

When assessing an overhead squat, an indication of relative flexibility due to tightness in the lateral gastrocnemius is:

A

external rotation of feet

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14
Q

A client’s shoulders elevate during a pulling assessment. Which muscles may be underactive?

A

mid and lower trapezius

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15
Q

Which of the following is the recommended rest interval when performing a circuit for Phase 5 resistance training?

A

3 - 5 minutes

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16
Q

What is a proper lower extremity position when performing a ball squat?

A

knee over second toe

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17
Q

A client’s maximum heart rate must be established prior to administering the YMCA 3-minute step test. This is achieved by:

A

subtracting the client’s age from 220.

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18
Q

A client cannot perform a full prone iso-abs exercise, what would be an appropriate regression?

A

Perform prone iso-abs with knees on floor.

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19
Q

Under the supervision of which professionals is it appropriate for an adult client to follow an 800-1000 calorie diet?

A

Medical physician

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20
Q

What term refers to the elevation of the body’s metabolism after exercise?

A

EPOC

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21
Q

Which movement dysfunction will create abnormal stress throughout the kinetic chain?

A

Over-pronation of the foot

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22
Q

To maintain certification with NASM, the Certified Personal Trainer must earn:

A

2 CEUs within 2 years.

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23
Q

Which vitamins and minerals are known to have the greatest potential for excess dosage in dietary supplements?

A

Vitamin A, vitamin D, iron, and zinc

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24
Q

What contributes to rapid weight loss when consuming a low carbohydrate diet?

A

Loss of water

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25
Q

Which is the system activated at the onset of any activity, regardless of intensity?

A

ATP - PC

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26
Q

what core-training exercises is best for a new client?

A

Prone Iso-ab

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27
Q

A series of exercises that is performed one after the other, with minimal rest, is referred to as what type of training system?

A

circuit training system

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28
Q

contraindicated when training a client who is pregnant?

A

Exercise in a supine position after the first trimester.

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29
Q

How many times the heart beats per minute and how much blood is being pumped with each beat is known as:

A

cardiac output

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30
Q

which is a measuring site of the Durnin–Womersley formula?

A

Subscapular

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31
Q

which muscle is the prime mover when a client performs a row?

A

Latissimus dorsi

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32
Q

part of the marketing mix?

A

place

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33
Q

expected systolic blood pressure for a healthy client?

A

120 mm Hg

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34
Q

What is a negative side effect associated with the chronic use of a high protein, low carbohydrate diet?

A

A high protein diet will cause the kidneys to work harder to eliminate the increased urea produced

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35
Q

How many ounces of water should a client consume immediately after exercise for every pound lost?

A

16 to 24 ounces

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36
Q

When talking to a client, conversational techniques that express the purported meaning of what was just heard are referred to as:

A

reflections

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37
Q

which test is most useful for assessing an athlete’s lower extremity agility and neuromuscular control?

A

Shark skill test

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38
Q

When performing a _____, the load should be positioned to resist shoulder extension and scapular retraction.

A

standing cable row

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39
Q

what should an endurance athlete consume 2-4 hours before exercising to ensure adequate stores of muscle glycogen?

A

Baked potato

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40
Q

Dehydration affects the body by increasing:

A

heart rate

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41
Q

Although quality and brand recognition are important, people ultimately buy personal training services based on the desire to produce a meaningful outcome. Therefore, all buying decisions are based on:

A

emotions

42
Q

For hypertensive clients taking medications that will influence heart rate, which method to establish training heart rate is the most appropriate?

A

Heart rate response

43
Q

what should a trainer share with a client regarding carbohydrate intake and weight gain?

A

Excess intake of any macronutrient will cause weight gain.

44
Q

in what situation can a Certified Personal Trainer refer a client to a medical practitioner?

A

When the trainer becomes aware of undiagnosed osteoporosis.

45
Q

an example of a strength level resistance training exercise for legs?

A

Multiplanar dumbbell step-up

46
Q

What percent of predicted heart rate maximum is used in zone two of cardiorespiratory training?

A

76% to 85%

47
Q

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 is:

A

quickness

48
Q

an example of an appropriate spotting technique?

A

The spotter should spot at the wrists when clients are performing a dumbbell exercise.

49
Q

which muscle is probably underactive when the arms fall forward during an overhead squat?

A

Rhomboids

50
Q

what should a trainer determine during the first step in the Ten Steps to Success?

A

Desired annual income

51
Q

Personal trainers have a maximum of how many seconds to make a good first impression?

A

20 seconds

52
Q

The Golgi tendon organ is an essential component of static stretching because:

A

it allows lengthening of the muscle.

53
Q

a sign that a client has completed an accurate one-rep maximum bench press estimation test?

A

Your client fails at 3 to 5 repetitions.

54
Q

In the Maximal Strength Training (MST) phase, what should be the primary emphasis in the client’s program?

A

increasing load

55
Q

Which muscle is a synergist when a client is performing a chest press?

A

anterior deltoid

56
Q

the correct repetition range and tempo for the Stabilization, Strength and Power Phases of the OPT model?

A

12-20/Slow, 1-12/ Moderate, 1-10/Explosive

57
Q

The principle that states the body will adapt to the demands that are placed upon it is called the Principle of:

A

specificity

58
Q

When manually monitoring a client’s pulse, the trainer counts 17 beats in 6 seconds. What is the client’s heart rate?

A

170

59
Q

a category of subjective information?

A

medical background

60
Q

what muscle is lengthened in Lower Crossed Syndrome?

A

Transverse abdominis

61
Q

Based on Overhead Squat Assessment findings, if a client exhibits knees moving inward, which flexibility exercise is recommended?

A

Adductor static stretch

62
Q

an appropriate number of exercises per body part per session for a client who has the goal of muscular hypertrophy?

A

2 - 4

63
Q

If a client demonstrates shoulder elevation while performing a cable row exercise, which muscle is considered overactive?

A

Upper trapezius

64
Q

what information is considered objective?

A

Movement assessment

65
Q

Feedback regarding personal history such as sport, lifestyle, and past medical history would be best described as:

A

subjective information

66
Q

statement that is true concerning client goal setting?

A

Goals should be consistent with a client’s own ideals and ambitions.

67
Q

occurs at the shoulder while it is moving in the frontal plane?

A

Abduction

68
Q

During an overhead squat assessment, a client demonstrates an excessive anterior pelvic tilt. Which muscle is probably overactive?

A

Latissimus dorsi

69
Q

ratings of perceived exertion on the Borg Scale would be implemented in a cardio training program for clients wanting to improve their aerobic base?

A

12 to 13

70
Q

If a client’s knee moves inward while performing the Single-leg Squat test, this is an indication that which muscle is overactive?

A

Adductor longus

71
Q

Which of the five principles of goal setting focuses on establishing goals that are challenging but not extreme?

A

Attainable

72
Q

A client has mastered the single-leg squat on the floor. What is a proprioceptive and challenging progression?

A

Two-leg squat on Dyna disc

73
Q

what is not part of the 5 kinetic chain check points ?

A

hand-wrist complex.

74
Q

A client shows signs of obesity, insulin resistance, and hypertension. The combination of these three symptoms are correlated with which disorder?

A

Metabolic syndrome

75
Q

An active kneeling hip flexor stretch is an example of:

A

reciprocal inhibition.

76
Q

The client is ready to progress from Phase: Stabilization Endurance to Phase 2. What would be the best resistance training portion for her new Strength Endurance workout?

A

Strength exercises with stabilization supersets

77
Q

It is lawful for a Certified Personal Trainer who possesses no additional certifications or licensure to do what?

A

Design a cardiorespiratory program for a client.

78
Q

best describes the code of conduct for a fitness professional?

A

Guidelines to ensure that all professionals provide the highest level of service and respect for all colleagues, allied professionals, and the general public.

79
Q

an appropriate intensity when training a client who is obese?

A

60 to 70% of their maximum heart rate

80
Q

During which part of the digestive system are protein strands broken down?

A

stomach

81
Q

a component of the sliding filament theory?

A

The result of two Z lines moving closer together.

82
Q

a split routine in a resistance training program

A

a way of training that works different body parts on different days.

83
Q

which muscle is underactive if a client demonstrates an anterior pelvic tilt?

A

Gluteus maximus

84
Q

When a client performs reactive exercises in the Stabilization Level of training, they should hold the landing position for how many seconds before repeating the movement?

A

3 - 5 seconds

85
Q

exercises is classified as a balance-strength exercise?

A

Single-leg squat touchdown

86
Q

Based on the 2008 Physical Activity Guidelines for Americans, which of the following is the recommended weekly amount of time for moderate-intensity aerobic activity?

A

150 minutes

87
Q

After completing the Three-Minute Step Test, a 20-year-old male scored in zone 2. What is the correct heart rate range for when he does cardio training?

A

76% to 85% of HR max

88
Q

muscle that is part of the core local stabilization system?

A

Transverse abdominis

89
Q

what should a trainer consider when designing a resistance training program for seniors?

A

Progression should be from seated machines to standing exercises, 8 to 10 exercises.

90
Q

innermost layer of muscular connective tissue?

A

Endomysium

91
Q

What is the FIRST step a fitness professional should take when coming across an emergency situation that will require CPR?

A

Check the scene for hazards.

92
Q

third step in the Stages of Change model?

A

preparation

93
Q

in the Stabilization Endurance Phase, exercises should be performed with which type of intensity?

A

low

94
Q

a statement that indicates that your client has successfully implemented a SMART goal?

A

“I want to run a 5k in 45 days.”

95
Q

To ensure proper front-side mechanics during sprinting, the ankle must be in a position of:

A

dorsiflexion.

96
Q

When a client practices self-myofascial release, what physiological change is the goal?

A

An increase in Golgi tendon organ activity results in relaxation of a muscle.

97
Q

describes the importance of active listening when engaging with a client?

A

Seeking a client’s perspective.

98
Q

A slow and controlled dumbbell chest press performed on a stability ball is an example of what type of specificity?

A

neuromuscular

99
Q

a Power Level balance exercise?

A

Single-leg box hop-up with stabilization

100
Q

To avoid muscle strains, joint pain, and emotional fatigue, what concept should be implemented ?

A

Periodization

NASM CPT EXAM STUDY GUIDE (27 decks)

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