NASM Unit 4

Question 1

This chamber of the heart gathers oxygenated blood coming to the heart from the lungs.

Answer 1

Left atrium

Question 2

What relevant information can you learn about a client based on their occupation and movement capacity?

Answer 2

Extended periods of sitting, repetitive movements, dress shoes, mental stress

Question 3

Give the straight percentage method equation for calculating a client’s target heart rate.

Answer 3

(220-client’s age) x desired intensity

Question 4

What is the starting zone of cardiorespiratory training when a client scores average on the YMCA 3-Minute Step Test?

Answer 4

Zone two

Question 5

This movement primarily occurs from side to side, as if there were a wall in front of and behind the body.

Answer 5

Frontal plane movements

Question 6

What is the starting zone of cardiorespiratory training when a client scores poor during the YMCA 3-Minute Step Test?

Answer 6

Zone one

Question 7

Which muscles have decreased neural control once a client has had an ankle sprain?

Answer 7

Gluteus maximus and gluteus medius

Question 8

What information can be provided to the health and fitness professional by knowing the client’s occupation?

Answer 8

Common movement patterns

Question 9

What muscle action develops when a muscle exerts more force than is placed on it, resulting in the shortening of the muscle?

Answer 9

Concentric

Question 10

Name the energy storage and transfer unit within the cells of the body.

Answer 10

Adenosine Triphosphate or ATP

Question 11

What are the effects of joint dysfunction

Answer 11

Joint Dysfunction…>

Muscle Inhibition…>

Joint Injury…>

Swelling…>

Altered Proprioception

Question 12

Balance-Stabilization Exercises

Answer 12

• single-leg balance
• single-leg balance reach
• single-leg hip internal and external rotation
• single-leg life and chop
• single-leg throw and catch

Question 13

Rate of Force Production

Answer 13

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 14

Plyometric (Reactive) Training

Answer 14

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by a eccentric muscle action.

Question 15

Integrated Performance Paradigm

Answer 15

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).

Question 16

Three Phases of Plyometric Exercise

Answer 16

1) Eccentric Phase
First stage - increases muscle spindle activity by pre stretching the muscle before activation.

2)Amortization Phase
The time between the end of the eccentric muscle action (loading) and the initiation of the concentric contraction (unloading).

3) Concentric Phase
“Unloading Phase” occurs immediately after amortization and involves concentric contraction resulting in enhanced muscular performance after the eccentric phase of muscle contraction.

Question 17

Speed

Answer 17

The ability to move the body in one intended direction as fast as possible.

Question 18

Stride Rate

Answer 18

The number of strides taken in a given amount of time (or distance).

Question 19

Stride Length

Answer 19

The distance covered with each stride.

Question 20

Frontside Mechanics

Answer 20

Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.

Question 21

Backside Mechanics

Answer 21

Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and neutral pelvis.

Question 22

Agility

Answer 22

The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.

Question 23

Quickness

Answer 23

The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.

Question 24

What does SAQ stand for?

Answer 24

Speed, Agility, and Quickness