NASM TEST Q'S Flashcards
Contracting the glutes while performing a static standing TFL stretch will cause what?
Reciprocal inhibition of the TFL
What term refers to the assistance of amino acids in energy production during periods of starvation?
Gluconeogenesis
What is the phenomenon called when prolonged Golgi tendon organ stimulation provides an inhibitory action to muscle spindles?
Autogenic inhibition
A client practices repeated squat exercises in order to create permanent changes in her technique. What is she exhibiting?
Motor learning
Deoxygenated blood is pumped from the right ventricle to the lungs through which vessel?
Pulmonary arteries
Around which axis does frontal plane motion occur?
anterior & posterior
Which mechanoreceptor helps prevent muscles from stretching too far or too fast?
Muscle spindle
What gland releases growth hormone during childhood up until puberty?
Pituitary gland
During glycolysis, in the presence of oxygen, pyruvic acid is converted into which important molecule in metabolism?
Acetyl coenzyme A
What describes the tendency of the body to seek the path of least resistance during functional movement patterns?
Relative flexibility
This is a voluntary muscle
Skeletal muscle
What muscle is responsible for concentrically accelerating hip extension and external rotation?
Gluteus maximus
Which movements are the latissimus dorsi responsible for concentrically accelerating?
Shoulder extension, adduction, and internal rotation
According to sliding filament theory, when does muscular contracting occur?
Actin and myosin filiments slide past each other, shortening the entire sarcomere
What are responsible for sensing distortion in body tissues and are located in muscles, tendons, ligaments, and joint capsules?
Mechanoreceptors
Metabolic syndrome is a cluster of symptoms characterized by what conditions?
Obesity, insulin resistance, hypertension, dyslipidemia
A formula that determines a client’s target heart rate during exercise?
Heart rate reserve (HRR) method
Body mass index (BMI) is a quick and easy method to determine what?
Whether a client’s weight is appropriate for his or her height
What concept is demonstrated when a tight psoas decreases the neural drive of the gluteus maximus?
Altered reciprocal inhibition
During a single-leg squat assessment, a personal trainer notices a client’s knee drifting inward. Which of the following muscles is probably underactive?
Gluteus maximus
Gluteus medius
Vastus medialis oblique (VMO)
What method, also known as the Karvonen method, is used for establishing training intensity based on the difference between a client’s predicted maximal heart rate and his or her resting heart rate?
Heart rate reserve (HRR) method
The Physical Activity Readiness Questionnaire (PAR-Q) is primarily aimed at identifying what?
An individual’s level of risk for cardiovascular disease
What is designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control?
Overhead squat assessment
A system of glands that secrete hormones into the bloodstream to regulate a variety of bodily functions and consists of host organs, chemical messengers, and target cells?
Endocrine system
What are the kinetic chain checkpoints for the OHS, when assessing from the lateral view
Excessive forward lean Low back arches Arms fall fwd Shoulder complex Head protruding fwd
What term refers to the body being in equilibrium and stationary?
Balance
Which have a linear relationship during dynamic exercise?
a. Blood pressure and oxygen release
b. Heart rate and carbon dioxide uptake
c. Blood pressure and carbon dioxide release
d. Heart rate and oxygen uptake
B. Heart rate and oxygen uptake
Which of the following micronutrients should be at low levels or absent in a multivitamin?
Calcium
If a client’s knees move inward during an overhead squat assessment, which muscles should be foam rolled?
Adductor complex
Bicep Femoris
Tensor fascia latae
Vastus lateralis
How should a client prepare for the upper extremity strength assessment?
Client should warm-up with up to 8-10 repetitions using light resistance
What pulse is recorded on the palm side of the wrist?
Radial pulse
What pulse is recorded on the side of the neck?
Carotid pulse
What assessment provides an estimation of a client’s cardiorespiratory fitness level?
YMCA step test
During the pushing assessment, the client’s shoulders elevate, what strengthening exercise is most appropriate?
Ball cobra
A personal trainer observes a client’s knees moving inward while performing the OHS. What muscles are probably underactive?
Gluteus maximus
Gluteus medius
Vastus medialis oblique (Vmo)
What is the effect of beta-blockers on the heart?
They decrease the heart rate.
During a static postural assessment, a client displays an anterior pelvic tilt. What muscles is likely to be shortened?
Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex
When assessing a client’s overhead squat, what is an indication of overactivity in the lateral gastrocnemius?
External rotation of the feet
Reactive training improves neuromuscular efficiency and improves the range of speed set by which system?
Central nervous system
What is the hip joint inferior to?
The shoulders
During the butt kick exercise, a personal trainer notices a client arching his low back at the height of the jump. What muscle groups are most likely tight?
Quadriceps
The Rockport walk test is used to determine which of the following?
Estimated oxygen consumption
The main goal of balance training is to continually increase a client’s awareness of his or her limit of stability awareness by creating ..?
Controlled instability
In addition to SMR, which flexibility technique is used for corrective flexibility?
Static stretch
Which exercise should be avoided if a client exhibits arms falling forward?
Lat pull down
High-volume training with low intensity increases which of the following?
metabolic rate
In the context of selecting an appropriate speed of movement during training, how is muscular endurance and stabilization best developed?
Slow repetitive tempo
Low-volume training with high intensity increases which of the following?
Rate of force production
Romanian deadlifts, pull-ups, and hammer curls are what type of exercises?
Strength
Which level of core training exercise prepares an individual to dynamically stabilize and generate force at more functionally applicable speeds?
Core-power
What is correct regarding proper spotting technique for a client using a machine?
Never spot under the weight stack
What should a client foam roll to effectively target the piriformis when performing self-myofascial release?
Posterior hip
When training for speed, agility, and quickness, the foot and ankle complex should be in which of the following positions when it hits the ground?
Pointing straight ahead and dorsiflexed
Dynamic stretching uses what concepts to improve soft tissue extensibility?
Reciprocal inhibition
In the context of behavior change strategies, what aims to change a client’s thoughts and attitudes?
cognitive strategies
What is the product a personal trainer must ultimately deliver to a client?
The result that is trying to be achieved
How long must a certified personal trainer maintain financial, contract, and tax records for?
4 yrs
When working with loads exceeding 90 percent of maximum a client would not exceed a workout volume of?1
30 reps
Holding a static stretch for 30 seconds will cause what neuromuscular phenomena ?
Autogenic inhibition
How does metabolism behave during EPOC?
Remains elevated
What micronutrients distribution range is 45-65% total calorie intake?
Carbohydrates
Smr by foam rolling creates autogenic inhibition by what?
Stimulating the GTO
What term refers to movement of the arm or thigh in the transverse plane from a lateral position to an anterior position when the joint is in an anteriorly flexed position?
Horizontal adduction
What scenario would energy be mostly derived from anaerobic metabolism?
When an athlete beings an activity
What physiological characteristic should a personal trainer be aware of when working with a senior client?
Decreased lean body mass
Where is the sternum in relation to the shoulder?
Medial
Dysfunctional breathing results in an increase in the activity level of which secondary respiratory muscle ?
Scalenes
A client taking beta blockers for hypertension should avoid what type of workout position?
Avoid prone positions
How to correctly assess a first time client?
Perform cardiorespiratory fitness after reviewing a current health-history questionnaire
Am obese client who had been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following?
Strive for 20-30 minutes of continues aerboic daily
Appropriate percentage to increase by set when performing the upper extremity assessment?
5-10%
How many exercises per body part should a first time client perform in resistance training?
1-2
Decreasing resting heart rate is a benefit of what type of training?
Cardiorespiratory training
What training type uses entire action/contraction-velocity spectrum?
Plyometric power training
To properly stretch the hamstring during the active supine biceps femoris stretch, a client will need to contract which muscle during knee extension?
Quadriceps
During sprinting, backside mechanics are:
Ankle plantarflexion, knee extension, and hip extension
What body position should you be in when performing the static latissimus dorsi stretch?
Posteriorly rotated pelvis
What position should the ankles, knees, and hip be during the takeoff position of a squat jump?
Flexion
An individual has a membership and visits sporadically, but not frequently enough to maintain well rounded exercise program. What state of change is this client in?
Preparation
A father decides that there is too much injury risk for his overweight son to partake in personal training. What type of what
Behavioral reactants
What are the two type of fitness goals??
Process and product
What type of support is expressed through encouragement, caring empathy and concern ?
Emotional support
What type of support is tangible and practical to help a person adhere to exercise?
Instrumental support
Whats the cognitive strategy to help change a clients thoughts or attitude towards exercise?
Imagery
What is a side effect of caffeine?
Increase in urine production
A precursor to hormone production is called what?
Lipids and their functions
Decrease in thyroid hormones decrease what?
Resting metabolic rate
What will help decrease resting heart rare ?
Cardiorespiratory training
Resistance should be positioned to resist shoulder horizontal adduction during which exercise ?
Standing cable chest press
What along side dynamic stretching improves soft tissue extensibility??
Reciprocal inhibution
What are influences that involve cohesion in an exercise setting?
Exercise group
