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Practice Exam Flashcards

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1
Q

What is a limiting factor for how long anaerobic glycolysis can proceed?

A

Free hydrogen ions

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2
Q

Improved performance during a plyometric jump is dependent upon what?

A

Rapid amortization phase

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3
Q

How many minutes of vigorous exercise in hot, humid environments should children be restricted to (including frequent rest periods)?

A

30 minutes

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4
Q

Local muscles typically consist of which type of muscle fibers?

A

Type 1

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5
Q

What does the electron transport chain (ETC) do?

A

The ETC uses a hydrogen gradient to create ATP.

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6
Q

Scoliosis refers to deviations of the spine in which plane of motion?

A

Frontal Plane

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7
Q

Divides body into top + bottom

A

Transverse Plane

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8
Q

Divides body into front + back

A

Frontal Plane

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9
Q

Divides body into right + left

A

Sagittal Plane

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10
Q

What are the two primary actions of the muscle spindle?

A

Sense the change in muscle length and the speed of length change

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11
Q

What muscles does the tubing (shoulder) external rotation exercise primarily target?

A

Infraspinatus and teres minor

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12
Q

What best describes triple flexion when referring to frontside mechanics?

A

Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg

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13
Q

What is excess postexercise oxygen consumption (EPOC)?

A

EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise.

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14
Q

Define Lordosis

A

Lordosis is the natural curve of the lower back (lumbar) area of the spine. With an extreme curve, the lower spine will have a deep curve, causing the abdomen (stomach area) to stick out and causing the pelvis (hip areas) to curve back and up. Lower Crossed Syndrome.

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15
Q

Define Kyphosis

A

Kyphosis is an exaggerated, forward rounding of the upper back. Upper Crossed Syndrome.

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16
Q

For effective weight loss, how many calories should obese clients expend per exercise session?

A

200-300 kcal

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17
Q

How many Essential Amino Acids (EAAs) are there?

A

9

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18
Q

How many Nonessential Amino Acids are there?

A

11

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19
Q

What component of breathing improves blood flow back to the heart?

A

Inspiration with a decrease in intrathoracic pressure

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20
Q

Quadratus lumborum

A

Deepest back muscle

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21
Q

Which of the following modalities is most likely to allow for strength and/or power development in the transverse plane?

A

Medicine Balls

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22
Q

Which test provides the most personalized assessment of an individual’s true metabolic function?

A

VT1 Test

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23
Q

Define Isokinetic

A

A type of exercise that accommodates effort whereby the harder the individual pushes or pulls, the more resistance they feel, despite the movement speed remaining constant

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24
Q

Pronation of the foot describes what multiplanar movements?

A

Eversion, dorsiflexion, and ankle abduction

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25
Q

What are the recommended training variables for static stretching?

A

1 to 3 sets, hold each stretch for 30 seconds

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26
Q

For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2?

A

Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week

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27
Q

Using battle ropes is considered which sort of exercise?

A

Low-impact activity

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28
Q

How should the amortization phase of the stretch-shortening cycle be described?

A

The transition from eccentric loading to concentric unloading

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29
Q

The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?

A

Serratus anterior

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30
Q

What is the general recommended rest between SAQ reps for beginner clients?

A

15-60 seconds

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31
Q

Name an effect of the cardiovascular system that occurs during exercise

A

Increased Ventricular Filling

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32
Q

Which of the following would make a person better at oxidizing fat?

A

Having more mitochondria in their muscle

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33
Q

The ability of a test to produce consistent and repeatable results

A

Reliability

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34
Q

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

A

Quickness

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35
Q

The human body’s ability to respond to the information received from the sensory nervous system.

A

Motor function

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36
Q

When glucose is broken down via glycolysis, what molecule is created that could also be oxidized under aerobic conditions?

A

Pyruvate

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37
Q

Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times?

A

10%

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38
Q

Triple Extension in Backside Mechanics

A

Knee Extension, Hip Extension, Ankle Plantar Flexion

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39
Q

The degree to which a test specifically measures what it is intended to measure

A

Validity

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40
Q

Transverse Abdominus

A

The deepest of the 6 abdominal muscles.  Local muscle of the core. It extends between the ribs and the pelvis, wrapping around the trunk from front to back. (Drawing-in maneuver targets these muscles)

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41
Q

Which of the following benefits may occur as a result of exercises that comprise only eccentric muscle actions that are appropriately loaded?

A

Increased anabolic hormone stimulation

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42
Q

Type 1 Muscle Fibers

A

Slow twitch: Rich in capillaries, increased oxygen, smaller, numerous mitochondria, less force production, slow fatigue

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43
Q

Type 2 Muscle Fibers

A

Fast twitch: Less oxygen, larger, more force production, fast fatigue

44
Q

1g protein is how many calories?

A

4 calories

45
Q

1g carbs is how many calories?

A

4 calories

46
Q

1g fat is how many calories?

A

9 calories

47
Q

What are the fat soluble vitamins?

A

A, D, E, K

48
Q

What are the water soluble vitamins (you pee out excess)?

A

C, B

49
Q

What are the major minerals?

A

Calcium, Phosphorous, Magnesium, Sodium, Potassium, Chloride, Sulfur

50
Q

Spine: Breakfast, Lunch, Dinner

A

7 cervical, 12 thoracic, 5 lumbar

51
Q

4 movements in Sagittal Plane

A

Flexion, Extension, Dorsiflexion, Plantar Flexion (movement in front or back of body)

52
Q

6 movements in Frontal Plane

A

Adduction, Abduction, Elevation, Depression, Inversion, Eversion (movement to right or left of body)

53
Q

5 movements in Transverse Plane

A

Rotation, Pronation, Supination, Horizontal Abduction, Horizontal Adduction (Rotating Movements)

54
Q

4 stages of blood flow through heart

A
  1. Right Atrium (no O)
  2. Right Ventricle (No O)
  3. Left Atrium (O)
  4. Left Ventricle (O to body)
55
Q

What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?

A

Altered reciprocal inhibition

56
Q

Rectus abdominis

A

6pack muscles

57
Q

Iliopsoas

A

Major flexor of hip joint

58
Q

Latissimus dorsi

A

Broad flat muscle of mid to lower back

59
Q

Rotatores

A

Deep Core Muscles: small short muscles between vertebrae

60
Q

Which term specifically describes motor function of muscles in the lower extremity?

A

Neuromuscular function

61
Q

What is adaptive thermogenesis?

A

Metabolic adaptations and changes in energy expenditure due to changes in energy intake

62
Q

You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete?

A

4 to 8 drills per workout

63
Q

What differentiates change of direction from agility?

A

Reaction to a signal

64
Q

How heavy should the medicine ball be when performing the soccer throw exercise?

A

No more than 10% of body weight

65
Q

Which of the following blood pressure values would be classified as normal according to the American Heart Association?

A

Systolic <120 and diastolic <80

66
Q

What is the minimum weekly goal of energy expenditure from combined physical activity and exercise for obese clients?

A

1,200 kcal

67
Q

Which term best describes when someone has mixed feelings about exercise and can see both the pros and cons of participating?

A

Ambivalence

68
Q

What term is used to describe the premise that increased ventricular filling improves contractile force of the heart as a result of greater stretch of cardiac fibers?

A

Frank Starling Law of the Heart

69
Q

What causes initial improvements in strength when youths engage in a resistance training program?

A

Neural Adaptations

70
Q

Which statement is an accurate reflection of exercise and physical activity as it relates to arthritis?

A

Cardiorespiratory training should begin at a low to moderate intensity (40 to 65% HRmax).

71
Q

What is a kilocalorie (kcal)?

A

The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. It is also the same thing as 1 food calorie.

72
Q

Which of the following is considered the gold standard measurement for cardiorespiratory fitness?

A

VO2Max

73
Q

Which of the following is considered one of the Four Horsemen of Fitness?

A

Medicine Ball

74
Q

Which of the following intensities best represents VT2 during the incremental test protocol?

A

When the individual responds with “no” when asked, “Can you speak competently?”

75
Q

Before amino acids can be used to make ATP, what process do they have to go through?

A

Gluconeogenesis

76
Q

Which of the following best defines the base of support of the body?

A

The area beneath a person that consists of all points of contact between the body and the support surface

77
Q

Which muscle acts to increase intra-abdominal pressure?

A

Transverse Abdominus

78
Q

What are the three movements performed during the ball combo I exercise?

A

Scaption, shoulder abduction, and cobra

79
Q

The posterior oblique subsystem includes which of the following muscle groups?

A

Thoracolumbar fascia and contralateral gluteus maximus

80
Q

What weekly progression rate in exercise volume is the maximum recommended for cardiorespiratory training?

A

10% per week

81
Q

Which of the following waist-to-hip ratios (WHRs) places Amy (a female) in the high-risk category for cardiovascular disease?

A

WHR of 0.88

82
Q

The pathway for hormones secreted by the endocrine system may be described by which of the following?

A

The gland secretes the hormone, which travels through the bloodstream to reach a target cell, where it binds to a receptor and influences a particular action.

83
Q

What is the primary function of the global muscles of the core?

A

Force production during dynamic whole-body movements

84
Q

Which of the following global muscles’ primary action is hip flexion?

A

Iliopsoas

85
Q

The development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises. What is this an example of?

A

Mechanical Specificity

86
Q

What are the end products of the electron transport chain?

A

ATP and Water

87
Q

What are the two primary actions of the Golgi tendon organ?

A

Sense change in muscle-tendon tension and speed of tension change

88
Q

Which of the following muscles is primarily targeted when performing a biceps curl exercise with the thumb up?

A

Brachioradialis

89
Q

Which regions of the spine demonstrate kyphotic curves?

A

Thoracic and sacral

90
Q

Which principle states that soft tissue will model along the lines of stress?

A

Davis’s law

91
Q

What principle states that the upward buoyant force that is exerted on a body immersed in a fluid, whether fully or partially, is equal to the weight of the fluid that the body displaces?

A

Archimedes’ principle

92
Q

How is VT1 identified when using the talk test during a cardio workout?

A

Continuous talking becomes challenging

93
Q

What term is used to describe the concept of how the functioning of one body segment can impact other areas of the body?

A

Regional Interdependence

94
Q

Which of the following is not a tracked component on an athlete’s macrocycle annual training plan?

A

Cardio Training

95
Q

Core and balance exercises are a component of which part of an OPT workout?

A

Activation

96
Q

Which exercise is a total-body power-focused movement?

A

Two arm push press

97
Q

The processes by which plaque is formed in arteries leading to reduced blood flow

A

atherosclerosis

98
Q

In most individuals, to what pressure is the blood pressure cuff inflated when measuring resting blood pressure?

A

The cuff is inflated to a value of 20 to 30 mm Hg above the point at which the pulse can no longer be felt at the wrist.

99
Q

What term is defined as the generic modifiable factors that impact behavior?

A

Determinants

100
Q

Which of the following is a ketone body?

A

Acetoacetic acid

101
Q

What is the function of the neuromuscular junction?

A

The site where the nervous system and muscle fibers communicate

102
Q

The standard Jackson and Pollock 3-Site protocol for women requires skinfold measurements at which of the following sites?

A

Suprailiac, thigh, and triceps

103
Q

Strength-training machines provide training primarily in which planes of motion?

A

Frontal and sagittal

104
Q

What muscles does the tubing (shoulder) internal rotation exercise primarily target?

A

Subscapularis

105
Q

What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?

A

Motivational Interviewing

106
Q
A

NASM Exam (2 decks)

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