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*Practice Exam* Guided Study Chapters 1-16

NASM
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Terms in this set (100)

During a pulling assessment, a personal trainer observes that a client's shoulders elevate. Which of the following muscles is most likely underactive?
Lower Trapezius
Which of the following static stretches is most appropriate if a client's feet turn outward during the overhead squat test?
Gastrocnemius stretch
Influences resulting from emotions are _________.
Affective influences
Which of the following types of exercises should a personal trainer recommend to a client who is in phase 2 of the OPT model?
Balance-strength exercise
What is the next immediate progression for the ball two-arm dumbbell chest press?
Alternating-arm ball dumbbell chest press
In order to develop higher levels of stability while pushing, chest exercises will need to be performed with _____.
controlled, unstable exercises, at slower speeds
Exercises in _____ involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements.
reactive-power training
Identify an example of a stabilization exercise.
Single-leg cable rows
Influences from individuals or groups one interacts with regularly are _____________.
Interpersonal influences
The _____ consists of a series of irregularly shaped bones that are divided into five different categories depending on where they are located in the backbone.
vertebral column
ALF stands for ____________.
Always Listen First
The ball crunch exercise requires a person to lie supine on a stability ball (ball under low back) with knees bent at a _____ angle.
90-degree
_____ simply means creating a purposeful system or plan to achieve a specific goal.
Program design
What are the effects of vasodilators on the heart rate and blood pressure?
They increase the heart rate and decrease the blood pressure.
When a person is using self-myofascial release, he or she must find a tender spot and sustain pressure on that spot for _____.
30 seconds
Which of the following is an irregular bone?
Pelvic Bone
An individual should ensure that the knees always stay in line with the toes throughout the jumping phases of takeoff and landing during a _____ exercise.
power step-up
Body composition refers to:
the relative percentage of body weight that is fat versus fat-free tissue.
In the context of influences of human behavior, modeling involves an increase in a person's confidence to complete a task after:
watching someone similar to them accomplish the same task.
The emphasis of the Strength Level of OPT model is to maintain stabilization endurance while increasing the strength of the _____, the muscle that acts as the initial and main source of motive power.
prime mover
Which of the following is about having an attitude and genuine interest in seeking a clients perspective?
Active Listening
During a pulling assessment, a personal trainer observes that a client's shoulders elevate. Which of the following muscles is most likely underactive?
Lower Trapezius
In the context of the Transtheoretical Model of behavior change, which of the following best describes a trait?
It is a part of a person's behavior that determines his or her personality.
Jade has enrolled herself in a fitness training program. However, she recently gave birth and is unable to adhere to her training schedules as she has to take care of her newborn. Her fitness trainer helps her to arrange for a babysitter so that she can attend her fitness sessions regularly. Which of the following types of social supports does this scenario illustrate?
Personal assistance supportWhich of the following is a sign of pronation distortion syndrome?
Which of the following is a sign of pronation distortion syndrome?
Knee adduction
__________ is the process of meeting and interacting with various stakeholders.
Networking
The main goal of balance training is to continually increase a client's awareness of his or her limit of stability awareness by creating:
controlled instability
Layla is in the third trimester of her pregnancy. While performing self-myofascial release with foam rolling, she begins to experience contractions. Which of the following is most likely to have caused it?
Pressure points in the calf and adductor
Identify a true statement about a set in a training program.
It is a group of consecutive repetitions
Identify a balance-strength exercise whose preparatory step involves standing in front of a box or platform with feet shoulders-width apart and pointing straight ahead with hips in a neutral position.
Multiplanar step-up to balance
The lowest risk for disease lies within a BMI range of
22 to 24.9
The primary muscles of the movement system include the:
latissimus dorsi and hip flexors.
Which of the following muscles is a synergist involved in the barbell squat?
Gluteus medius
In the context of the stages of change model, which of the following would serve as the third stage for both progress and relapse of an exerciser?
Preparation
The objective of _____ is to uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body.
core training
Carla is obese and wants to lose 80 pounds in six months. However, after she looks at her session plan, she feels anxious and believes that she will not be able to achieve her goal. Which of the following can her fitness coach do in order to keep her motivated and at ease?
Set several short term goals that gradually increase in difficulty
For which of the following populations is the floor bridge exercise highly contraindicated?
Clients who are in the second or third trimester of pregnancy
The inferior chamber of the heart that receives blood from its corresponding atrium and, in turn, forces blood into the arteries is called the _____.
ventricle
If a client presents with apparent poor posture, which of the following assessments is the MOST appropriate to evaluate any shoulder complex compensations?
Pushing assessment, lateral view
Independent fitness professionals ____________.
Have flexibility of when and where to work with clients.
Various forms of motions, such as pitching a baseball, running long distances, and cycling, which with time places abnormal stress on the body exemplifies _____.
pattern overload
Optimal length-tension relationships, force-couple relationships, and _____ in the muscles of the lumbo-pelvic-hip complex (LPHC) establish neuromuscular and structural efficiency throughout the entire human movement system.
arthrokinematics
Which of the following is a difference between the oblique medicine ball throw and the overhead medicine ball throw?
The overhead medicine ball throw begins in the semi-squat position.
While communicating with a client, a fitness professional should avoid:
using unfamiliar terminology.
An individual must establish proper stability and _____ before progressing to power exercises.
prime mover strength
A key characteristic of a small group training facility is__________.
Numerous creative avenues of personal training and group training classes.
The main goal of _____ is to increase muscle size.
Hypertrophy Training
_____ is a questionnaire that has been designed to determine the safety or possible risk of exercising for a client based on the answers to specific health history questions.
Physical Activity Readiness Questionnaire (PAR-Q)
Identify a true statement about an eccentric motion.
Eccentric motion is a braking motion
Growth hormone released from the _____ is primarily an anabolic hormone responsible for most of the growth and development during childhood up until puberty.
Pituitary gland
Which of the following is a power exercise used to develop optimal power?
Medicine ball to chest pass
Which of the following is a single-joint exercise that focuses on isolating one major muscle group or joint?
Calf Raises
Identify a technique used to express or validate how hard a client feels when he or she is working during exercise.
Ratings of perceived exertion (RPE) method
Adduction is a movement in the _____ back toward the midline of the body.
Frontal Plane
The _____ is designed to estimate a cardiovascular starting point, which is then modified based on ability level.
Rockport Walk Test
During the pushing assessment, you notice your client's shoulders elevate, what strengthening exercise would you perform with them?
Ball Cobra
If a client presents with apparent poor posture, which of the following assessments is the MOST appropriate to evaluate any shoulder complex compensations?
Pushing assessment, lateral view
When an individual performs the standing cable row for back stabilization, the movement should be initiated by retracting and depressing the _____.
scapulae
_____ is a life-sustaining fluid that supplies the body's organs and cells with oxygen and nutrients and helps regulate body temperature, fight infections, and remove waste products.
Blood
During the descent of a single-leg squat, a client's knee moves inward. Which of the following muscles should the trainer recognize as requiring static stretching?
Vastus Lateralis
_____ are sensitive to change in tension of muscle and the rate of that change and help prevent the muscle from excessive stress or possibility of injury.
Golgi tendon organs
When performing a _____, the resistance should be positioned to resist shoulder extension and scapular retraction.
standing cable row
The anatomical location that describes a position above a reference point on the human body is known as _____.
superior
In the context of blood pressure measurements, _____ represents the pressure within the arterial system when the heart is resting and filling with blood.
diastolic
Core-stabilization exercises are designed to improve _____.
neuromuscular efficiency and intervertebral stability
Which of the following best defines muscle imbalance?
Alteration of muscle length surrounding a joint
Medium-sized fitness centers tend to be __________ square feet in size.
8,000-20,000
A personal trainer is working with a client who reports not having enough time to exercise. Which of the following strategies would be most effective initially to help the client increase awareness of their lifestyle, help prioritize their time, and improve exercise adherence?
Have the client produce internal experiences to support or enhance exercise participation.
Which of the following is a system of organs that collects oxygen from the external environment and transports it to the bloodstream?
Pulmonary System
A person who is overweight has a body mass index (BMI) ranging from _____.
25-29.9
Which of the following is true of personal trainers?
Certified personal trainers usually hold a current emergency cardiac care certification.
Identify a balance-power exercise that involves lifting one leg directly beside balance leg; hopping off the box and landing on ground on one leg, keeping toes pointing straight ahead and knee directly over the toes, and holding this position for 3 to 5 seconds.
Multiplanar single-leg box hop-down with stabilization
The typical resting heart rate of a human being is between:
70 and 80 beats per minute.
Which of the following is used to relate exercise intensity with energy expenditure?
Metabolic equivalent value
Scapular protraction refers to the _____ of the scapula.
abduction
Which of the following is a balance-power exercise?
Multiplanar hop with stabilization
The anatomical location that describes a position above a reference point on the human body is known as _____.
superior
Which of the following is a progression of the biceps curl exercise?
Single-leg dumbbell curl
When an individual attempts squat jump with stabilization, he or she is required to do all of the following except:
ensure that the legs are offset throughout the jumping phases of takeoff and landing.
A certified professional needs to obtain 2.0 CEUs every __________ years.
2
Performing the drawing-in maneuver or bracing can:
help retrain motor control of local and global stabilization systems.
While performing self-myofascial release for her calf muscles, Sarah encounters a tender spot. She uses a foam roller to ease the tension in the muscle, but it only increases the tension. Sarah is most likely to have:
rolled the foam too quickly.
During the overhead squat assessment the knees move inward, which of the following strengthening exercises should be used?
Tube walking
In order to offer resistance in a cable biceps curl, the cable should be positioned in a _____.
vertical motion against elbow flexion
_____ refers to a position relatively closer to the midline of the body.
Medial
Diastolic blood pressure represents which of the following?
Pressure within the arterial system when the heart is resting and filling with blood
It is important to ensure that an individual has proper extensibility of the _____ muscle before performing the ball medicine ball (MB) pullover throw exercise to decrease stress to the low back and shoulders.
latissimus dorsi
Identify a true statement about an eccentric motion.
Eccentric motion is a braking motion
___________ is within the scope of practice for a personal trainer.
Referring to more advanced healthcare professionals
Which of the following levels of reactive training is designed to establish postural alignment and reactive neuromuscular efficiency?
stabilization
Which of the following collects the channeled air coming from the conducting airways?
Alveoli
Maintaining the _____ in a neutral position during core training helps to improve posture, muscle balance, and stabilization.
cervical spine
What is the immediate progression of the two-arm ball squat, curl to press exercise?
Alternating-arm ball squat, curl to press
Which of the following is the fourth step in the stages of change model?
Action
_____ is recorded on the inside of the wrist.
Radial Pulse
According to the Durnin formula to calculate a person's percentage of body fat, _____ is one of the sites of skinfold measurement.
triceps
A fitness professional monitors a client who regularly performs the Romanian deadlift. The professional decides to change the mode in which the client performs this exercise. Which of the following modality substitutes will be appropriate for this exercise?
kettle-bells
An individual has a gym membership and visits sporadically, but not frequently enough to maintain a well-rounded exercise program. In which of the following sections of the Stages of Change model is this client?
Preparation
An upper crossed syndrome is characterized by:
a forward head and rounded shoulders.
Which of the following is an example of a Core-Stabilization level exercise?
Two-leg floor bridge
THIS SET IS OFTEN IN FOLDERS WITH...