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NASM- 2020 > Quiz 2 > Flashcards

Quiz 2 Flashcards

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1
Q

What is the system of organs that collects oxygen from the external environment and transports it to the bloodstream?

A

Respiratory system

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2
Q

Resting oxygen consumption is approximately how many mL of oxygen per kilogram body weight per minute?

A

3.5 mL

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3
Q

What may be the best measure of cardiorespiratory fitness?

A

Maximal oxygen consumption

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4
Q

Within what range is the typical resting heart rate of a human being?

A

70 and 80 bpm

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5
Q

In which of the following scenarios would energy be mostly derived from anaerobic metabolism?

a. When an athlete is in a steady state or at rest
b. When an athlete reduces the duration of an activity
c. When an athlete experiences temporary fatigue
d. When an athlete begins an activity

A

d. When an athlete begins an activity

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6
Q

What energy systems is used most when running a 10-second sprint?

A

ATP-PC

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7
Q

During glycolysis, in the presence of oxygen, pyruvic acid is converted into which important molecule in metabolism?

A

Acetyl coenzyme A

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8
Q

When an exercise is high intensity and lasts about 10 seconds, which of the following energy pathways is predominantly in use?

A

ATP-PC

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9
Q

Which of the following intensity ranges best describes someone just moving into a zone 3 cardiorespiratory training workout?

a. 75-79%
b. 80-85%
c. 86-90%
d. 66-70%

A

c. 86-90%

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10
Q

Which of the following is a factor of the FITTE principle used to determine exercise training programs for each individual?

a. Frequency
b. Fitness
c. Tolerance
d. Efficiency

A

a. Frequency

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11
Q

How long does NASM suggest the cardiorespiratory portion of the warm-up should last?

A

5-10 minutes

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12
Q

For which of the following are Stage I cardiorespiratory training programs designed?

a. For advanced clients who have a moderately high cardiorespiratory fitness level base
b. For clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels
c. To help clients improve anaerobic power and sprinting capabilities
d. To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients

A

d. To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients

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13
Q

Which of the following exercises is the most effective at improving dynamic stabilization, concentric strength, eccentric strength, and neuromuscular efficiency of the entire kinetic chain?

a. Dumbbell snatch
b. Reverse crunch
c. Supported dumbbell row
d. Prone iso-abs

A

b. Reverse crunch

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14
Q

Which of the following is an example of a core-power exercise?

a. Marching
b. Reverse crunch
c. Ball medicine ball pullover throw
d. Back extension

A

c. Ball medicine ball pullover throw

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15
Q

A client is performing a prone iso-ab exercise. The trainer notices that he is not able to maintain proper alignment. How should the exercise be regressed?

A

Perform in a standard push-up position.

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16
Q

Performing the drawing-in maneuver or bracing can do what?

A

Help retrain motor control of local and global stabilization systems

17
Q

What is a single-leg balance an example of?

A

Balance-stabilization exercise

18
Q

What is the proper balance progression to increase a client’s proprioception?

a. Single-leg unstable, single-leg stable, two-leg unstable, one-leg unstable
b. Two-leg stable, single-leg stable, two-leg unstable, single-leg unstable
c. Two-leg stable, two-leg unstable, single-leg stable, single-leg unstable
d. Single-leg stable, two-leg stable, one-leg unstable, two-leg unstable

A

b. Two-leg stable, single-leg stable, two-leg unstable, single-leg unstable

19
Q

A client is able to successfully reach their shins when performing the single-leg squat touchdown. What is the next progression this client should work toward for this exercise?

A

Reaching all the way to the foot.

20
Q

A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following?

a. Leg-stabilization
b. Leg-power
c. Balance-power
d. Balance-stabilization

A

c. Balance-power

21
Q

What is a small terminal branch of an artery, which ends in capillaries?

A

Arteriole

22
Q

(Def) Cardiac output

A

The number of heart beats per minute and the amount of blood pumped per beat

23
Q

Deoxygenated blood is pumped from the right ventricle to the lungs through which of the following vessels?

A

Pulmonary arteries

24
Q

What energy pathways is used for activities lasting between 30 and 50 seconds?

A

Glycolysis

25
Q

A client runs a mile in 6 min and 30 seconds. Which of the following energy systems is the client primarily using to produce energy?

A

Oxidative

26
Q

For which activity is the oxidative system primarily used?

a. Executing a 1RM clean and jerk
b. Sprinting 40 yards
c. Jogging for 30 minutes
d. Performing a 1RM squat

A

c. Jogging for 30 minutes

27
Q

How does metabolism behave during EPOC?

A

Remains elevated

28
Q

According to the 2008 Physical Activity Guidelines, what is the minimum amount of time per week an individual should engage in physical activity if performed at a moderate-intensity level?

A

150 min

29
Q

Which of the following have a linear relationship during dynamic exercise?

a. Heart rate and carbon dioxide uptake
b. Heart rate and oxygen uptake
c. Blood pressure and oxygen release
d. Blood pressure and carbon dioxide release

A

b. Heart rate and oxygen uptake

30
Q

A client has been performing cardiorespiratory exercise for four weeks. Which of the following physiologic adaptations should the personal trainer expect to observe in the client?

a. Decreased stroke volume
b. Improved ability of muscles to use oxygen
c. Increased resting heart rate
d. Decreased cardiac output

A

b. Improved ability of muscles to use oxygen

31
Q

(Def) Core training

A

The objective of uniformly strengthening the deep and superficial muscles that stabilize, align, and move the trunk of the body

32
Q

Performing the drawing-in maneuver or bracing can do what?

A

Help retrain motor control of local and global stabilization systems

33
Q

What technique uses a co-contraction of global muscles to enhance global trunk stability?

A

Bracing

34
Q

What is the appropriate tempo for a core exercise when training for hypertrophy?

A

Medium

35
Q

Balance-strength

A

Training for balance, exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion

36
Q

(Def) Postural equilibrium

A

An integrated process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency using visual, vestibular, and proprioceptive inputs

37
Q

When selecting a balance exercise, what is the most appropriate progression?

A 
Floor
Balance beam
Half foam roll
Foam pad
Balance disc
Wobble board
BOSU Ball

NASM- 2020 (19 decks)

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