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NASM- 2020 > Quiz 3 > Flashcards

Quiz 3 Flashcards

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1
Q

In what position should the ankles, knees, and hips be during the takeoff position of the squat jump?

A

Flexion

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2
Q

Which of the following is a form of training in which an individual reacts to the ground surface in such a way that he or she develops larger than normal ground forces that can be used to project the body with a greater velocity or speed of movement?

a. Reactive training
b. Hypopressive exercise
c. High-intensity training
d. Vacuum exercise

A

a. Reactive training

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3
Q

How long should a client hold the landing position in a squat jump with stabilization exercise?

A

3–5 seconds

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4
Q

What is one component of triple extension of the back leg while sprinting?

A

Hip extension

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5
Q

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?

a. Pointing straight ahead and plantar flexed
b. Internally rotated and plantar flexed
c. Pointing straight ahead and dorsiflexed
d. Externally rotated and dorsiflexed

A

c. Pointing straight ahead and dorsiflexed

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6
Q

During sprinting, backside mechanics includes which of the following motions?

a. Ankle inversion, knee abduction, and hip external rotation
b. Ankle eversion, knee adduction, and hip internal rotation
c. Ankle plantarflexion, knee extension, and hip extension
d. Ankle dorsiflexion, knee flexion, and hip flexion

A

c. Ankle plantarflexion, knee extension, and hip extension

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7
Q

A client performs two repetitions of a bench press exercise with 130 lb and gradually decreases the resistance with each set until he performs 10 repetitions with 100 lb on the last set. Which of the following resistance training systems is the client using?

a. Split-routine system
b. Peripheral heart action system
c. Pyramid system
d. Drop-set system

A

c. Pyramid system

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8
Q

A new client with limited exercise experience has recently begun a Phase 1: Stabilization Endurance training program. Which of the following is the most appropriate way for this client to increase muscular endurance?

a. Plyometric-strength training
b. Pyramid system training
c. Drop-set training
d. Circuit training

A

d. Circuit training

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9
Q

Increasing weight with each set is an example of which type of resistance-training system?

a. Pyramid
b. Vertical loading
c. Circuit training
d. Multiple-set

A

a. Pyramid

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10
Q

Which of the following terms refers to the division of a training program into smaller, progressive stages?

a. Periodization
b. Mesocycle
c. Annual plan
d. Macrocycle

A

a. Periodization

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11
Q

What type of exercise is used second in a Phase 2: Strength Endurance superset?

A

Stabilization

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12
Q

During resistance training, a client is most likely to achieve strength endurance goals when performing which of the following?

a. More sets when performing lower repetitions at a high intensity
b. Fewer sets when performing lower repetitions at a moderate intensity
c. More sets when performing higher repetitions at a high intensity
d. Fewer sets when performing higher repetitions at a moderate intensity

A

d. Fewer sets when performing higher repetitions at a moderate intensity

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13
Q

Which of the following is a stage of the OPT model specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size?

a. Power training
b. Stabilization endurance training
c. Maximal strength training
d. Hypertrophy training

A

d. Hypertrophy training

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14
Q

Which of the following was developed by a Russian scientist in the training of cosmonauts to decrease the loss of muscle and bone mass while in space?

a. Suspension body-weight training
b. Vibration training
c. Elastic resistance training
d. Kettlebell training

A

b. Vibration training

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15
Q

What can be thrown, caught, and used to provide resistance for a variety of movements, in a variety of planes of motion, and at a variety of velocities?

a. Kettlebells
b. Water balls
c. Medicine balls
d. Stability balls

A

c. Medicine balls

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16
Q

Which of the following differs from a barbell or a medicine ball in that the center of mass is away from the handle?

a. Dumbbell
b. Pull-up bar
c. Wall bar
d. Kettlebell

A

d. Kettlebell

17
Q

When working with a pregnant client which of the following assessments is most appropriate?

a. Shark skill test
b. Davies test
c. Bench press
d. Single-leg squat

A

d. Single-leg squat

18
Q

Which of the following is a correct training strategy for a client with osteoarthritis?

a. Perform self-myofascial release to reduce muscular tension during arthritic flare-ups.
b. Avoid balance training because a client who has osteoarthritis has a higher risk of falling.
c. Avoid cycling between 60% to 80% of maximal heart rate because it most likely will increase joint pain and stiffness of the lower extremities.
d. Limit the client to 10 to 12 repetitions per set for Phase 1 of the OPT model.

A

d. Limit the client to 10 to 12 repetitions per set for Phase 1 of the OPT model.

19
Q

A client is taking prescription beta blockers for hypertension. Which of the following exercises is safe for him to perform?

a. Standing cobra
b. Knee-up
c. Floor bridge
d. Reverse crunch

A

a. Standing cobra

20
Q

Which of the following is an appropriate movement assessment for a senior client who is sedentary?

a. Davies test
b. Pushing test
c. Shark skill test
d. Landing Error Scoring System (LESS) test

A

b. Pushing test

21
Q

What types of SAQ drills are most appropriate for Phase 1 training?

A

Those with limited horizontal inertia

22
Q

Which of the following statements is correct about the position of the foot and ankle complex during speed, agility, and quickness exercises?

Select one:

a. The foot and ankle should be pointing straight ahead in a plantarflexed position when it hits the ground.
b. The foot and ankle should be pointing straight ahead in a plantarflexed position in the air.
c. The foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground.
d. The foot and ankle should be pointing straight ahead in a dorsiflexed position in the air.

A

C. The foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground.

23
Q

Performing resistance training exercises in a circuit fashion in order to burn more calories is an example of which of the following principles of specificity?

Select one:

a. Mechanical
b. Overload
c. Metabolic
d. Neuromuscular

A

c. Metabolic

24
Q

A client who has been training at high intensities in preparation for a triathlon reports joint pain, excess fatigue, and the inability to sustain normal workouts. In which stage of the general adaptation syndrome is this client?

Select one:

a. Resistance development
b. Exhaustion
c. Overtraining
d. Alarm reaction

A

b. Exhaustion

25
Q

A fitness professional is training a beginner client who has never tried resistance training. How many exercises per body part is most appropriate?

Select one:

a. 3
b. 1-2
c. 4
d. 5-6

A

b. 1-2

26
Q

Strength endurance training incorporates which of the following?

a. High levels of volume
b. Minimal spinal movement
c. Superset techniques
d. Explosive movements

A

c. Superset techniques

27
Q

Which of the following is appropriate when spotting during a bench press?

Select one:

a. Wait until the client progresses through the sticking point before providing assistance.
b. Determine the amount of repetitions before performing the set.
c. Place hands at both ends of the barbell.
d. Spot at the elbows.

A

b. Determine the amount of repetitions before performing the set.

28
Q

Clients with chronic lung disease often have shortness of breath, also known as which of the following?

Select one:

a. Pneumonia
b. Hypoxia
c. Dyspnea
d. Pulmonary hyperplasia

A

c. Dyspnea

29
Q

Which of the following is recommended for a client taking beta-blockers for hypertension?

Select one:

a. Implement a drop-set loading system
b. Modify training to include heavy workloads
c. Avoid prone positions
d. Use Valsalva maneuvers

A

c. Avoid prone positions

30
Q

Layla is in the third trimester of her pregnancy. What should be avoided when performing SMR with Layla?
Select one:

a. Trigger points
b. Prone or supine positions
c. Standing positions
d. Seated positions

A

b. Prone or supine positions

NASM- 2020 (19 decks)

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