NASM STUDY EXAM

Question 1

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

Answer 1

standing calf

Question 2

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

Answer 2

carbohydrate

Question 3

what is a primary focus of stabilization training?

Answer 3

Enhanced control of posture

Question 4

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

Answer 4

Additional stress on the kidneys

Question 5

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

Answer 5

functional

Question 6

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

Answer 6

standing triceps extension

Question 7

“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?

Answer 7

close ended question

Question 8

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:

Answer 8

4 years

Question 9

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

Answer 9

radial artery

Question 10

Davis’s law states what ?

Answer 10

Soft tissue models along the lines of stress.

Question 11

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

Answer 11

Resistance development

Question 12

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 ?

Answer 12

synergistic dominance

Question 13

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

Answer 13

external rotation of feet

Question 14

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

Answer 14

mid and lower trapezius

Question 15

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

Answer 15

3 - 5 minutes

Question 16

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

Answer 16

knee over second toe

Question 17

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

Answer 17

subtracting the client’s age from 220.

Question 18

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

Answer 18

Perform prone iso-abs with knees on floor.

Question 19

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

Answer 19

Medical physician

Question 20

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

Answer 20

EPOC

Question 21

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

Answer 21

Over-pronation of the foot

Question 22

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

Answer 22

2 CEUs within 2 years.

Question 23

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

Answer 23

Vitamin A, vitamin D, iron, and zinc

Question 24

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

Answer 24

Loss of water

Question 25

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

Answer 25

ATP - PC

Question 26

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

Answer 26

Prone Iso-ab

Question 27

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

Answer 27

circuit training system

Question 28

contraindicated when training a client who is pregnant?

Answer 28

Exercise in a supine position after the first trimester.

Question 29

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

Answer 29

cardiac output

Question 30

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

Answer 30

Subscapular

Question 31

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

Answer 31

Latissimus dorsi

Question 32

part of the marketing mix?

Answer 32

place

Question 33

expected systolic blood pressure for a healthy client?

Answer 33

120 mm Hg

Question 34

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

Answer 34

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

Question 35

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

Answer 35

16 to 24 ounces

Question 36

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

Answer 36

reflections

Question 37

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

Answer 37

Shark skill test

Question 38

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

Answer 38

standing cable row

Question 39

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

Answer 39

Baked potato

Question 40

Dehydration affects the body by increasing:

Answer 40

heart rate

Question 41

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:

Answer 41

emotions

Question 42

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

Answer 42

Heart rate response

Question 43

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

Answer 43

Excess intake of any macronutrient will cause weight gain.

Question 44

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

Answer 44

When the trainer becomes aware of undiagnosed osteoporosis.

Question 45

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

Answer 45

Multiplanar dumbbell step-up

Question 46

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

Answer 46

76% to 85%

Question 47

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:

Answer 47

quickness

Question 48

an example of an appropriate spotting technique?

Answer 48

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

Question 49

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

Answer 49

Rhomboids

Question 50

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

Answer 50

Desired annual income

Question 51

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

Answer 51

20 seconds

Question 52

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

Answer 52

it allows lengthening of the muscle.

Question 53

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

Answer 53

Your client fails at 3 to 5 repetitions.

Question 54

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

Answer 54

increasing load

Question 55

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

Answer 55

anterior deltoid

Question 56

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

Answer 56

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

Question 57

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

Answer 57

specificity

Question 58

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

Answer 58

170

Question 59

a category of subjective information?

Answer 59

medical background

Question 60

what muscle is lengthened in Lower Crossed Syndrome?

Answer 60

Transverse abdominis

Question 61

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

Answer 61

Adductor static stretch

Question 62

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

Answer 62

2 - 4

Question 63

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

Answer 63

Upper trapezius

Question 64

what information is considered objective?

Answer 64

Movement assessment

Question 65

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

Answer 65

subjective information

Question 66

statement that is true concerning client goal setting?

Answer 66

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

Question 67

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

Answer 67

Abduction

Question 68

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

Answer 68

Latissimus dorsi

Question 69

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

Answer 69

12 to 13

Question 70

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

Answer 70

Adductor longus

Question 71

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

Answer 71

Attainable

Question 72

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

Answer 72

Two-leg squat on Dyna disc

Question 73

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

Answer 73

hand-wrist complex.

Question 74

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

Answer 74

Metabolic syndrome

Question 75

An active kneeling hip flexor stretch is an example of:

Answer 75

reciprocal inhibition.

Question 76

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?

Answer 76

Strength exercises with stabilization supersets

Question 77

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

Answer 77

Design a cardiorespiratory program for a client.

Question 78

best describes the code of conduct for a fitness professional?

Answer 78

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

Question 79

an appropriate intensity when training a client who is obese?

Answer 79

60 to 70% of their maximum heart rate

Question 80

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

Answer 80

stomach

Question 81

a component of the sliding filament theory?

Answer 81

The result of two Z lines moving closer together.

Question 82

a split routine in a resistance training program

Answer 82

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

Question 83

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

Answer 83

Gluteus maximus

Question 84

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?

Answer 84

3 - 5 seconds

Question 85

exercises is classified as a balance-strength exercise?

Answer 85

Single-leg squat touchdown

Question 86

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?

Answer 86

150 minutes

Question 87

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?

Answer 87

76% to 85% of HR max

Question 88

muscle that is part of the core local stabilization system?

Answer 88

Transverse abdominis

Question 89

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

Answer 89

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

Question 90

innermost layer of muscular connective tissue?

Answer 90

Endomysium

Question 91

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

Answer 91

Check the scene for hazards.

Question 92

third step in the Stages of Change model?

Answer 92

preparation

Question 93

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

Answer 93

low

Question 94

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

Answer 94

"I want to run a 5k in 45 days."

Question 95

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

Answer 95

dorsiflexion.

Question 96

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

Answer 96

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

Question 97

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

Answer 97

Seeking a client's perspective.

Question 98

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

Answer 98

neuromuscular

Question 99

a Power Level balance exercise?

Answer 99

Single-leg box hop-up with stabilization

Question 100

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

Answer 100

Periodization