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NASM 4th Practice Questions

NASM
Get Quizlet's official NASM - 1 term, 1 practice question, 1 full practice test
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Terms in this set (84)

The Golgi tendon organ is an essential component of static stretching because it...
prevents muscle from being placed under excessive tension.
Which is the correct force-couple production relationship that allows for the upward rotation of the scapula?
Upper trapezius & lower portions of the serratus anterior.
Deoxygenated blood is pumped from the right ventricle to the lungs through which vessels?
Pulmonary arteries
Dynamic stretching improves soft tissue extensibility by using...
reciprocal inhibition.
The oxidative system is primarily used when a client...
jogs for 30 minutes.
Aids the primary respiratory muscles in breathing after a set of maximum effort sprints.
Scalenes
When an exercise is high intensity & lasts about 10 secs, what energy pathway is predominantly in use?
ATP-PC
(Adenosine Triphosphate Phospho-Creatine)
A client who is practicing repeated exercises in order to create permanent changes in her technique is exhibiting...
Motor learning
Stimulates muscle fibers to go through a series of steps that initiate muscle contractions.
Acetylcholine
Seated dumbbell lateral raises use a ________________ joint as the primary mover.
Ball-and-socket
The body's ability to differentiate between walking on concrete & walking on sand is an example of which nervous system function?
Sensory
When a client exhibits increased force output of his hamstrings & adductor magnus to compensate for a weakened gluteus maximus during hip extension, it's an example of...
Synergistic dominance
If a client squats with his feet excessively externally rotated, it is evidence of...
...
The functional unit of a muscle.
Sarcomere
Structure of the skeletal muscle containing a combination of glycogen, fats, minerals, and oxygen-binding myoglobin.
Sacroplasm
Appropriate method to estimate maximum heart rate.
Age - 220 = Max Heart Rate
After performing a 3-minute step test, a client falls in the "Fair" category for cardiovascular fitness. What is the appropriate starting zone?
Zone 1
During a single-leg squat assessment, the client's standing leg caves inward. What is a probable under-active muscle?
Gluteus medius/maximus
Vastus medialis oblique (VMO)
When working with a senior client, the trainer should be aware of the following physiological characteristics?
Decreased lean body mass
A client's head protrudes during a pulling assessment. Which muscle should be stretched?
Sternocleidomarstoid
The purpose of the Davies test assessment?
Assessing upper extremity and stabilization
What is an overactive muscle when a client's arms fall forward during an overhead squat assessment?
Pectoralis minor, Teres major, Latissimus dorsi
True or false: Spotting at the clients wrist is a proper technique.
True
Ab obese client who has been diagnosed with peripheral arterial disease (PAD) should be advised to...
?
The next progression to a two arm dumbbell chest press on a stability ball for a Phase 1 client?
Alternating arm dumbbell chest press on a stability ball.
What is the most appropriate phase of the flixibilty continuum for a client in Phase 3 (Hyperthrophy)?
Active
T or F: For a client taking beta-blockers, during Phase 1 (Stabilization) the trainer should avoid prone positions.
True
Which form of stretching should be used to decrease muscle spindle activity of a tight muscle before & after physical activity?
Static stretching
What is an appropriate SAQ Drill for a personal trainer to use when working with a 65 year old client who is sedentary?
Stand up to figure 8
What visual cue would a trainer use for a client who performing the single leg scaption exercise?
Demonstrate raising both arms, thumbs up at a 45-degree angle in the front of the body.
Performing resistance training exercises in a circuit fashion in order to burn more calories is an example of which principle of specificity?
Metabolic specificity
Muscular hypertrophy is best achieved using which repetition range and intensity?
6-12 reps at 75% to 85% of the 1RM
Appropriate balance exercise for a Phase 2 client.
...
Resistance training system that aims to distribute blood flow between upper and lower extremities.
Peripheral heart action system
2008 Physical Activity Guidelines for Americans minimum requirements?
Adults: 150 min of moderate-intensity aerobic activity per week or 75 min of vigorous-intensity aerobic activity per week.
Physiologic adaptation from high volume resistance training.
Increased metabolic rate
All exercise training recommendations, including cardio, should use the FITTE principle; what does FITTE stand for?
Frequency, Intensity, Type, Time, Enjoyment
Reccomended rep tempo for a Phase 1 client performing a ball squat?
4/2/1
What physiologic adaptations can a trainer expect to see from a client who has been performing cardio exercises for 4 weeks?
?
Appropriate core exercise for a client demonstrating excessive spinal motion.
Two leg floor bridge
Advise for a pregnant client in her third trimester?
Discontinue exercises in the supine position.
Appropriate warm up for Phase 1 client.
1. SMR 2. Static stretching 3. Cardiorespiratory exercise
A benefit of integrated cardiorespiratory training?
Decreases resting heart rate
T or F: A barbell squat superset with a squat jump is appropriate for a Phase 5 client.
True
A micronutrient that should be at low levels or absent in a multivitamin.
Calcium
What is an appropriate recommendation for a client who desires to achieve lean body mass gain?
Eat at least 4 meals a day.
How much carb intake is recommended six days before an event in order to enhance athletic ability?
4 g/kg of body weight
What diet advocates consuming less than 21% of total calories from carb sources?
The Atkins Diet
An excess of ___________ may cause complications in a client who is taking blood thinners.
Vitamin E
Source of soluble fiber.
Oatmeal
Appropriate percentage of calories from fat for athletes.
22%
Appropriate amount of water to be consumed by a sedentary man on a daily basis.
3.0 L (13 cups)
A high protein diet is commonly associated with...
a decrease in glycogen stores.
Classified as a carbohydrate
Monosaccharide
The highest % of caloric intake should come from _______________ for a client who is attempting to increase lean body mass.
Carbs
A fat-soluble vitamin.
Vitamins normally stored in the body: A, D, E, K
Appropriate action to take when a client leans forward excessively while performing an overhead squat.
Static stretch the soleus, gastrocnemius, hip flexor complex, and abdominal complex
Appropriate static stretch for client who compensates by moving his head forward during a pulling assessment.
Levator Scapula
Auditory Cue for a client performing a stability ball crunch.
...
Technique that is more of a risk rather than a benefit for a new senior client.
Arching quadricep stretch
Proper regression of the two arm shoulder press on stability ball for a Phase 1 client.
Shoulder press on bench
A prone iso-ab exercise regression for client not maintaining proper alignment.
Perform exercise in standard push up position
Proper balance progression to increase clients proprioception.
Two leg stable, One leg stable, Two leg unstable, Single leg unstable
Proper back leg ending position during a cable rotation.
Triple extension
Appropriate kinesthetic cue for a client performing a standing cable row.
Have client imagine they are squeezing a quarter between their shoulders.
Kinetic checkpoint for the single leg squat.
Knee is in line with the second third toe.
Appropriate spotting during bench press.
...
Phase 1 plyometric exercise example.
Squat jump and hold for five seconds
T or F: a single leg touch down is not an example of a dynamic stretch.
False
Appropriate exercise for targeting the local core stabilizers.
Prone iso-ab
Resistance training exercise for clients with lung disease.
Circuit training system
Client is experiencing soreness following first exercise session; what stage of the general adaptation syndrome does this represent?
Alarm reaction
Appropriate assessment for sedentary senior client?
Pushing test
What is the purpose of asking a client an open-ended question?
So the client can provide provide more in-depth answers to invite discussion.
"Why do you want to lose weight?" is an example of a ________________ question.
open-ended
A client says she doesn't exercise but is thinking about becoming more active int eh next six months. In what section of the Stages of Change is this client?
?
When family pressures a loved one to exercise, that person may respond by exercising less. This is know as...
behavioral reactants.
People most frequently cite what reason for not exercising?
A lack of time.
Strategy a trainer can incorporate to enhance a client's exercise adherence
Smart goals
What is the innermost layer of a muscle?
Endomysium
How many calories are in 1 gram of protein/carbohydrate/fat?
4/4/9
A person who's pants are higher in the back than in the front displays?
Anterior Pelvic Tilt
When taking the pulse, the diastolic pulse is heard when?
It begins to fade
People react to you based on...
55% Physiology, 38% tone of voice, 7% words
THIS SET IS OFTEN IN FOLDERS WITH...