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NASM > Tuesday, 21 January > Flashcards

Tuesday, 21 January Flashcards

1
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

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2
Q

The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?

A

Inferiorly

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3
Q

What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?

A

150 minutes per week

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4
Q

Valsalva maneuver?

A

A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.

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5
Q

What disease is a condition in which fibrous lung tissue results in a decreased ability to expand the lungs?

A

Restrictive lung disease

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6
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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7
Q

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

A

Isokinetic

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8
Q

What is the most important reason not to allow the knee to cave inward during a lunge jump exercise?

A

It causes stress to the connective tissues.

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9
Q

Which muscle functions in a feed-forward mechanism in anticipation of limb movements?

A

Multifidus

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10
Q

What is an example of an external factor that may influence the risk of falling in older adults?

A

the environment

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11
Q

Iodine has a major role in which bodily process?

A

thyroid function

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12
Q

Which of the following are the correct five kinetic chain checkpoints when utilizing kettlebells?

A

Feet, knees, hips, shoulders, head

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13
Q

Which statement best describes the second stage of the sales process?

A

Communicating solutions for the customer’s needs

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14
Q

Which disease is caused by a degeneration of cartilage within joints?

A

Osteoarthritis

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15
Q

Which scenario best demonstrates companionship support?

A

Coordinating group events that are centered around physical activities

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16
Q

What step height is used for the YMCA 3-minute step test?

A

12 inches

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17
Q

What are the fat-soluble vitamins?

A

A,D,E,K

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18
Q

Which statement best describes the local mechanical effect that occurs from myofascial rolling?

A

Compression to the local myofascia “relaxes” the tissues by increasing local blood flow and reducing myofascial restrictions and adhesions.

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19
Q

What is a regression for the box jump-up with stabilization?

A

Squat jump with stabilization

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20
Q

Initially, how many sets of SAQ drills are recommended for older adults?

A

1 or 2 sets

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21
Q

What are the recommended training variables for dynamic stretching?

A

1 set, 10 to 15 repetitions, 3 to 10 exercises

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22
Q

When working in a health club, what piece of equipment would it be essential to know the location of?

A

The AED, in case the personal trainer will need to perform CPR on a health club member

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23
Q

Which of the following processes describes the passage of digested food into the blood system to be processed for energy, nutrients, and tissue building?

A

Absorption

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24
Q

When using linear periodization with a client, what would you progress them to after 4 weeks of training maximal strength adaptations?

A

Power

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25
The standard Jackson and Pollock 3-Site protocol for women requires skinfold measurements at which of the following sites?
Suprailiac, thigh, and triceps
26
Which of the following benefits may occur as a result of exercises that comprise only eccentric muscle actions that are appropriately loaded?
Increased anabolic hormone stimulation
27
Which of the following exercises would be most likely to contribute to an acute increase in testosterone levels?
Back squat
28
What is defined as the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training?
Muscular hypertrophy
29
Which leadership component refers to the leader being a great example for how to live a healthy and balanced life, which includes being optimistic, empathetic, and knowledgeable?
Leader's qualities
30
Which muscles are typically underactive in association with pes planus distortion syndrome?
Anterior and posterior tibialis, and gluteus maximus and medius
31
Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements?
A client who has been training for 1 month with adequate strength
32
Which muscles are typically underactive in association with upper crossed syndrome?
Lower trapezius
33
When ADP is converted to ATP, what is this process called?
Phosphorylation
34
How is ventilatory threshold 1 (VT1) best defined?
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources
35
Catecholamines are responsible for which of the following actions?
Increased lipolysis
36
The field of psychology focuses on which of the following domains?
The mind and behavior
37
What does the standing dumbbell lateral raise primarily target?
Middle deltoid
38
What surrounds the skeletal muscles and connects them to other surrounding muscles?
Fascia
39
An obese client who has been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following?
Strive for 20 to 30 minutes of continuous aerobic exercise daily.
40
What is the term for the higher-than-normal energy expenditure during the recovery period after exercise?
Excess postexercise oxygen consumption
41
What are the three movements performed during the ball combo II exercise?
Row, shoulder external rotation, and shoulder press
42
Which of the following is an appropriate assessment for a senior client who is sedentary?
Pushing test
43
Beth is considering opportunities for how to begin her career as a fitness professional. If her primary goal is to earn a stable income by helping clients reach their fitness goals, which of the following would provide the best option?
Working for a premium health club company
44
Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following?
Decreased blood flow
45
Which of the following is characterized as a global muscle of the core on the posterior aspect of the body?
Erector spinae
46
Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt.
Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.
47
What type of fitness professional has advanced knowledge, training, and experience in designing and implementing strength and conditioning programs for competitive athletes?
Strength and conditioning coach
48
Which of the following is a question that may provoke resistance?
Why don't you want to change?
49
Apart from energy intake and physical activity, which of the following factors also influence weight management?
Hormones and medications
50
Before carbohydrates, fat, or protein can enter the citric acid cycle (CAC), they need to be converted to what common molecule?
Acetyl CoA
51
Adjusting daily priorities is a strategy to overcome which of the following barriers?
Lack of time
52
Which type of muscle contraction/action produces force through muscle fiber shortening?
Concentric action
53
What percentage of adults experience low-back pain at least once in their lifetime?
80 percent
54
Which three senses are involved in the balance system?
Visual, vestibular, and somatosensory systems
55
What are three postural distortion patterns to look for in static postural assessments?
Pes planus distortion syndrome, lower crossed syndrome, and upper crossed syndrome
56
Which division of the skeleton is made up of the arms, legs, and pelvic girdle?
Appendicular
57
Which statement best describes the neurophysiological effect that occurs from myofascial rolling?
The direct roller compression may create tissue relaxation and pain reduction in tissues by stimulating nerve receptors.
58
The pancreas secretes which of the following hormones?
Insulin
59
During the standing cable chest press, the resistance should be positioned to do what?
Resist shoulder horizontal adduction (call nasa and have them explain why it is not abduction)
60
What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength?
Strength Endurance
61
What are two signs of a muscle being overstretched?
Prolonged joint or muscle pain lasting more than 24 hours and swelling in the muscle
62
How is steady-state aerobic exercise best defined?
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption
63
Which of the following is a banned substance in the United States?
Dimethylamylamine (DMAA)
64
When discussing fitness trackers and heart rate monitors, which of the following statements is the most accurate?
Fitness trackers provide the user with conformational feedback, such as a recorded history of exercise time and effort.
65
Which statement is an accurate reflection of exercise and physical activity as it relates to cancer?
Self-myofascial techniques are not recommended for clients receiving chemotherapy or radiation treatments.
66
Which of the following describes a benefit of high-intensity interval training (HIIT)?
It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.
67
what is a SWOT analysis
A professional development technique that helps individuals identify their personal strengths and weaknesses, opportunities for growth, and potential threats to success.
68
The hamstring complex compensating for weakened hip extensors, which cannot produce force effectively, is an example of what key term?
Synergistic dominance
69
The lengthening reaction is often seen with what type of flexibility technique?
Static stretching
70
The intensity and direction of someone’s effort describes which of the following?
motivation
71
Which test would you select as the most appropriate when attempting to measure the overall fitness level of a fit college-aged athlete who competes on the school’s rugby team?
The 1.5-mile (2.4-km) run test
72
What does the eccentric phase of a plyometric movement accomplish?
Deceleration
73
Which of the following is a ketone body?
Acetoacetic acid
74
What is excess postexercise oxygen consumption (EPOC)?
EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise.
75
How is upper crossed syndrome characterized?
Forward head and protracted shoulders
76
Which section of the NASM Code of Professional Conduct requires that client records are disposed of in a secure manner?
Confidentiality
77
What is the acceptable macronutrient distribution range (AMDR) for fat in the diet?
20 to 35% of total calories
78
Which muscle would be considered overactive, leading to the excessive forward trunk lean during the overhead squat assessment?
Hip flexors
79
Which term best describes the ability to contract muscles of the core with force in an effort to flex the trunk during a slow controlled movement?
Core strength
80
Which of the following is magnesium classified as?
Macromineral
81
Antirotational exercises are often this sort of movement by nature.
Unilateral
82
What is the recommendation of minutes per week for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)?
75 minutes per week
83
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
84
Which of the following would be the appropriate progression for a core training program to optimize function?
Intervertebral stability, lumbopelvic stability, movement efficiency
85
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.
86
An individual’s cardiorespiratory fitness level is a strong predictor of
morbidity and mortality.
87
What is a primary difference between a food label and a supplement label?
A supplement label only needs to list what is present, not specific amounts.
88
In which population is type 1 osteoporosis most prevalent?
Postmenopausal women

NASM (8 decks)

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