Test 1 Flashcards
What term best describes the amount of mineral content, such as calcium and phosphorous, in a segment of bone?
Bone density
Which of the following would make a person better at oxidizing fat?
Having more mitochondria in their muscle
What muscles work with the obliques will assist a client in completing a standing cable rotation movement?
Erector spinae
How much fluid is recommended for rehydration after an intense training session or event?
1.25 times the amount of body weight lost during the activity
Which is not part of triple extension involved in backside sprint mechanics?
Hip abduction
Pronation of the foot describes what multiplanar movements?
Eversion, dorsiflexion and ankle abduction
Which of the following describes attitude?
The degree to which a person has a favorable or unfavorable evaluation of a behavior
Which of the following options is not a benefit to all people who use balance training in their programming?
Decreased agility-based outcomes in athletes
What is the primary purpose of the peripheral nervous system?
To connect the central nervous system to the rest of the body
The TRX Rip Trainer would most likely be utilized for which type of movement?
Rotation
What is defined as the ability to react and change body position with maximal force production, in all planes of motion, and from all body positions?
Quickness
Which type of support is the most common provided by a fitness professional?
Informational support
What is a sufficient amount of time for a cardiorespiratory cool-down?
5 to 10 minutes
What types of foods contain carbohydrates?
Plant and dairy
What are two signs of a muscle being overstretched?
Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle
The ability of an individual to maintain proper spinal and hip posture while the extremities are moving most accurately describes which term?
Core stability
Which of the following movements trains a client in all three planes of motion?
Multiplanar lunge
Competitive athletes who performed balance training exercises reduced the risk of which injury by 46%?
Ankle sprains
What best describes the all-or-nothing principle?
A motor unit will either contract maximally or not at all.
Into which category would a resting blood pressure score of 128/79 mm Hg fall?
Elevated
A benefit of being part of an exercise group includes comradery, which is described by which of the following statements?
Participants are forming connections with people who are attempting to achieve similar results, while experiencing feelings of friendship, closeness, and loyalty.
What is the primary muscle type of the heart?
Cardiac
Which of the following components of total daily energy expenditure (TDEE) is responsible for the most energy expenditure throughout the day?
Resting metabolic rate (RMR)
Catecholamines are responsible for which of the following actions?
Increased lipolysis
Why does a shorter amortization phase lead to more effective plyometric movement?
It causes stored elastic energy to be used more efficiently.
What is an example of an external factor that may influence the risk of falling in older adults?
The environment
In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1?
Stage 2 training
Which of the following examples of training exercises is not a form of cardiorespiratory fitness?
Resistance training
Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat?
Sodium and potassium
Which statement best demonstrates empathy?
I know that finding time to exercise is hard. I struggle to get it done sometimes as well.
Which of the following can cause undue fatigue, increase the risk of injury, and potentially lead to burnout?
Overtraining
Which surface would be the most challenging for a new client starting a balance training program?
BOSU Ball
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Concentric
What is the primary goal of repeating flexibility training during a cool-down?
Restore optimal length tension relationships
Which of the following is not a component that needs to be considered when planning a VT1 test?
Environmental temperature
In what plane of movement do shoulder horizontal adduction and abduction occur?
Transverse
What is the primary limiting factor for exercise in the client with PAD?
Leg pain
Which of the following is a necessity for all fitness professionals to remain successful in the industry?
Keeping up with the latest science and changes in the industry
Which type of muscle fiber is predominantly used during movements that require high levels of force and power, such as a sprint?
Type II
Which of the following best defines cholesterol?
A waxy, fatlike substance found in bodily cells
A client looking to add muscle and bulk over the next few months asks for advice on how to consume extra calories. Which of the following would be the most appropriate advice, while remaining within scope of practice?
Suggest she increase meal frequency and portion sizes at meals.
When performing a floor bridge exercise, why should you not raise the hips too far off the floor?
It may place excessive stress on the lumbar spine through hyperextension.
When a client makes a statement that supports their current behavior, what is this called?
Sustain talk
Which of the following conditions would produce nutritional ketosis in the body?
A very low-carbohydrate diet
Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?
Posterior Chain
Balance is best described as which of the following?
The ability to maintain control of the body while in a static position
If someone engages in a short, intense burst of activity lasting less than 30 seconds, which energy system will contribute the most to ATP production?
The ATP-PC system
When a gymnast balances on a beam, they are aware of their body’s general orientation and the relative position of its parts. This is due to which key sensory function?
Proprioception
Which of the following tests uses recovery heart rate rather than exercising heart rate to evaluate cardiorespiratory fitness levels?
YMCA 3-minute step test
Which factor will be reduced through training/exercising with correct posture?
Muscle imbalances
Which of the following best demonstrates an example of activities of daily living separate from planned exercise?
Yardwork
Javier has recently earned his NASM Certified Personal Trainer credential and is starting to apply to health clubs for his first job as a personal trainer. Which job from his previous non-fitness industry work experience demonstrates qualities that would best be applicable to personal training?
Restaurant Server
Which muscle or muscles would be considered overactive, leading to shoulder elevation during the pulling assessment?
Upper trapezius and levator scapula
What anatomical heart structure is referred to as “the pacemaker of the heart”?
Sinoatrial node
Denise has just earned her NASM Certified Personal Trainer credential and has been hired at a health club. She hopes to attract and retain clientele to grow her business. What qualities would most help Denise be successful in her new career?
Providing accountability, support, feedback and guidance, and results
What is the best choice of attire to an interview at a health club?
Professional business attire
Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?
Undulating periodization
What involves reacting to a stimulus and then changing the body’s sprinting direction in response to that stimulus?
Agility
At which stage of change are self-efficacy levels generally the highest?
Maintenance
What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?
3.5 mL/kg/min
What population is the VT2 talk test appropriate for?
Individuals with performance goals
When a client’s heart rate is raised during cardio activities, this is being caused by which system?
Sympathetic nervous system
Which communication technique allows the fitness professional to show appreciation of a client’s strengths?
Affirmations
Improving frontside running mechanics is associated with which of the following?
Less braking force
What should be the first step in a client’s program after the assessment?
Designing the flexibility portion of the program
What term is defined as the generic modifiable factors that impact behavior?
Determinants
In a group exercise setting within a fitness facility, which person should greet all members, make everyone feel welcome, and ensure that participants have the right equipment and attire to participate safely?
Exercise leader
What is the primary adaptation for the Muscular Development phase of the OPT model?
Hypertrophy
What is the concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?
Feed forward
Which system is comprised of the airways and lungs?
Respiratory
What is defined as the force imparted by the ground on the body when a body segment makes contact with it?
Ground reaction force
What is the proper lower-body progression for balance training when starting with a new client?
Two-leg stable, single-leg stable, two-leg unstable, single-leg unstable
The most well-known and well-researched effect of omega-3 fats relates to which of the following?
Heart health
The addition of balance training to a strengthening program can enhance what?
Strength
Which sense provides information to the central nervous system about where the body is in space?
Visual system
Which of the following is considered a superficial muscle of the core?
Erector spinae
If someone specifically wanted to burn a lot of fat (not necessarily total calories), what type of exercise should they do?
Low- to moderate-intensity exercise for 30 to 60 minutes
Horizontal adduction is most common during what type of movement?
Pushing
A client is performing a push-up exercise with a 4-3-2-1 repetition tempo. For how many seconds is the concentric muscle contraction performed?
2 Seconds
Asking a client to close their eyes during a balance exercise would challenge which system?
Visual system
Where in the heart is the sinoatrial node located?
Right atrium
Which of the following blood pressure readings would classify an individual as having stage 1 hypertension?
135/80 mm Hg
Asking a client to stand on a BOSU ball would provide a major challenge to what system?
Somatosensory
Which of the following defines the limits of stability of the body?
The area within which an individual can move their center of gravity without changing the base of support
Which of the following tests is used to measure lower-extremity power?
Vertical jump
Which of the following is a characteristic of undulating periodization?
Changing acute variables on a weekly basis
Maintaining one’s balance while running on an uneven surface can best be described as what type of balance?
Dynamic Balance
What is the superior boundary of the core?
Diaphragm
What is the anatomical term that describes something positioned on the opposite side of the body?
Contralateral
What is the correct position of the hands during the standing hammer curl exercise?
Palms facing inward / toward each other
What term refers to the ability of a test to produce consistent and repeatable results?
Reliability
What term refers to the ability of a test to produce consistent and repeatable results?
Reliability
The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?
Inferiorly
What activity is especially beneficial for combating the loss of muscle mass, power, and strength for aging adults?
Resistance training
Which of the following is true about cholesterol?
Exercise has been shown to help reduce high cholesterol.
Which of the following is a primary goal of the strength endurance phase of the OPT model?
Enhance stabilization endurance and prime mover strength
Which postural distortion is characterized by anterior pelvic tilt and excessive lordosis (extension) of the lumbar spine?
Lower crossed syndrome
Which individual is suffering from an acute disease?
Jorge, who is sick with the flu.
Jane is a high school hockey goalie. Which type of SAQ training best relates to the physical skills needed at her position?
Quickness training
At what BMI threshold does a person’s chance for obesity-related health problems increase?
30
