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NASM practice exam 1
Get Quizlet's official NASM - 1 term, 1 practice question, 1 full practice test
Terms in this set (141)
short term goals
Maintain food journal for 2 weeks .
Go to gym 4 times a week for 1 month
Stand up and walk for 10 minutes every hour for at work for 1 month
long term goals
Lose and keep off 10 pounds for 6 months
Decrease body fat % by 3 points
Run a 5K in the next 6 months
_____ 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
GTO (golgi tendon organ
golgi tendon organ
proprioceptor protects the muscle from excessive shortening or lengthening. monitors tension
receptors sensitive to change in length of the muscle and the rate of that change. stretch reflexor
Break down bone
Neurons that transmit information away from the central nervous system to the rest of the body.
According to the Durnin formula to calculate a person's percentage of body fat, _____ is one of the sites of skinfold measurement.
triceps, biceps, subscapular, iliac crest
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
What is the next immediate progression for the ball two-arm dumbbell chest press?
Alternating-arm ball dumbbell chest press
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.
Which of the following is the fourth step in the stages of change model?
stages of change model
a lifestyle modification model that suggests that people go through distinct predictable stages when making lifestyle changes. Precontemplation, contemplation, preparation, action, and maintenance.
No intention of changing. Do not exercise and do not intend to start within 6 months. Education is best strategy with precontemplators.
Thinking about becoming more active in next 6 months. Listen to what contemplators need and support them any way that they can. Contemplators still need information.
Exercise occasionally but are planning to begin exercising regularly next month. May have unrealistic expectations for the change they hope to achieve, oftentimes leads to high risk of disappointment and early dropout.
Help clients clarify realistic goals and expectations, help clients maintain their beliefs in the importance of exercise, discuss programs that work best for different clients, consider clients' schedules, ask about previous successful experiences with exercise, avoid exercise that could lead to discomfort or injury, discuss building social support network.
Started exercise, but not yet maintained behavior for 6 months. Continue to provide them with education. Work with their clients to develop steps for overcoming any barriers or disruptions.
Maintained change for 6 months or more. Still tempted to return to old habits.
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.
Joint motion: roll, slide, spin
-maximal force a muscle can generate during concentric contraction decreases as speed of contraction increase
Action potential is propagated along the sarcolemma and down the T tubules.
Influences resulting from emotions are _________.
Diastolic blood pressure
pressure within the arterial system when the heart is resting and filling with blood
systolic blood pressure
Represents the pressure within the arterial system after the heart contracts.
___________ is within the scope of practice for a personal trainer.
Referring to more advanced healthcare professionals
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
In order to develop higher levels of stability while pushing, chest exercises will need to be performed with _____.
controlled, unstable exercises, at slower speeds
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?
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 support
When a person is using self-myofascial release, he or she must find a tender spot and sustain pressure on that spot for _____.
Which of the following static stretches is most appropriate if a client's feet turn outward during the overhead squat test?
Body composition refers to:
the relative percentage of body weight that is fat versus fat-free tissue.
exercise intensity with energy expenditure
Metabolic equivalent value
Metabolic equivalent value
term used to represent resting metabolism
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.
For which of the following populations is the floor bridge exercise highly contraindicated?
Clients who are in the second or third trimester of pregnancy
Identify a true statement about a set in a training program.
It is a group of consecutive repetitions
In the context of the Transtheoretical Model of behavior change, what best describes a trait?
It is a part of a person's behavior that determines his or her personality.
Eccentric motion is a braking motion
Identify an example of a stabilization exercise.
Single-leg cable rows
The primary muscles of the movement system is:
Various forms of motions, such as pitching a baseball, running long distances, and cycling, which with time places abnormal stress on the body exemplifies _____.
Medium-sized fitness centers tend to be __________ square feet in size.
Which of the following is about having an attitude and genuine interest in seeking a clients perspective?
When an individual performs the standing cable row for back stabilization, the movement should be initiated by retracting and depressing the _____.
Which of the following is a progression of the biceps curl exercise?
Single-leg dumbbell curl
A key characteristic of a small group training facility is__________.
Numerous creative avenues of personal training and group training classes.
Which of the following muscles is a synergist involved in the barbell squat?
_____ 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.
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.
Adduction is a movement in the _____ back toward the midline of the body.
frontal plane (coronal)
Divides the body into front and back portions. Motions: side to side
A vertical plane that divides the body into right and left parts. motions: flexion and extension
The lowest risk for disease lies within a BMI range of
22 to 24.9.
_____ simply means creating a purposeful system or plan to achieve a specific goal.
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?
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.
The objective of _____ is to uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body.
The anatomical location that describes a position above a reference point on the human body is known as _____.
_____ is primarily an anabolic hormone responsible for most of the growth and development during childhood up until puberty.
A stress hormone released by the adrenal glands that helps the body prepare for fight or flight by promoting the release of glucose and lipids in the blood for energy metabolism
hormone that speeds up heart
A neurotransmitter involved in arousal, as well as in learning and mood regulation
__________ is the process of meeting and interacting with various stakeholders.
The sales step in which a salesperson or company identifies qualified potential customers
During the pushing assessment, you notice your client's shoulders elevate, what strengthening exercise would you perform with them?
Which of the following is an irregular bone?
Maintaining the _____ in a neutral position during core training helps to improve posture, muscle balance, and stabilization.
Identify a true statement about an eccentric motion.
Eccentric motion is a braking motion
Which of the following types of exercises should a personal trainer recommend to a client who is in phase 2 of the OPT model?
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 _____ is designed to estimate a cardiovascular starting point, which is then modified based on ability level.
Rockport Walk Test
Rockport Walk Test
step one-record clients weight, have client walk one mile, as fast as he or she can control on a treadmill. record time. immediately record clients heart rate at the 1 mild mark.
YMCA 3-minute step test
Designed to estimate individual's cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for 3 minutes
The ball crunch exercise requires a person to lie supine on a stability ball (ball under low back) with knees bent at a _____ angle.
In the context of blood pressure measurements, _____ represents the pressure within the arterial system when the heart is resting and filling with blood.
Which of the following is a system of organs that collects oxygen from the external environment and transports it to the bloodstream?
Right side of heart - goes to lungs and comes back to left side of hearts
Glands secrete hormones that regulate processes such as growth, reproduction, and nutrient use (metabolism) by body cells.
Performing the drawing-in maneuver or bracing can:
help retrain motor control of local and global stabilization systems.
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
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.
A muscle that works in opposition to the specific movement generated by the agonist and is responsible for returning a limb to its initial position.
Which of the following is a power exercise used to develop optimal power?
Medicine ball chest pass
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.
The inferior chamber of the heart that receives blood from its corresponding atrium and, in turn, forces blood into the arteries is called the _____.
When performing a _____, the resistance should be positioned to resist shoulder extension and scapular retraction.
standing cable row
An upper crossed syndrome is characterized by:
a forward head and rounded shoulders.
Which of the following is a sign of pronation distortion syndrome?
During the overhead squat assessment the knees move inward, which of the following strengthening exercises should be used?
ALF stands for ____________.
Always Listen First
Scapular protraction refers to the _____ of the scapula.
moving a body part forward and parallel to the ground
Movement away from the midline of the body
Movement toward the midline of the body
During a pulling assessment, a personal trainer observes that a client's shoulders elevate. Which of the following muscles is most likely underactive?
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
Peak maximal heart rate (MHR) method
HRmax = (220-age)
Influences from individuals or groups one interacts with regularly are _____________.
The typical resting heart rate of a human being is between:
70 and 80 beats per minute.
Which of the following is an example of a Core-Stabilization level exercise?
Two-leg floor bridge
Which of the following levels of reactive training is designed to establish postural alignment and reactive neuromuscular efficiency?
Which of the following best defines muscle imbalance?
Alteration of muscle length surrounding a joint
Which of the following collects the channeled air coming from the conducting airways?
Airways in the lungs that lead from the bronchi to the alveoli.
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
Physical Activity Readiness identifies people who should not be tested in a field setting. Proceed with caution if a client answers yes to one or more questions. May require physician clearance
In order to offer resistance in a cable biceps curl, the cable should be positioned in a _____.
vertical motion against elbow flexion
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
The main goal of balance training is to continually increase a client's awareness of his or her limit of stability awareness by creating:
A person who is overweight has a body mass index (BMI) ranging from _____.
25 to 29.9
Core-stabilization exercises are designed to improve _____.
neuromuscular efficiency and intervertebral stability
An individual must establish proper stability and _____ before progressing to power exercises.
prime mover strength
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?
_____ refers to a position relatively closer to the midline of the body.
Which of the following is a single-joint exercise that focuses on isolating one major muscle group or joint?
Exercises in _____ involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements.
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 medialis oblique
Which of the following is a balance-power exercise?
Multiplanar hop with stabilization
What are the effects of vasodilators on the heart rate and blood pressure?
They increase the heart rate and decrease the blood pressure.
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.
Miguel is a 20-year-old client with a desired training intensity of 50% of his maximal heart rate. He has a resting heart rate of 35 bpm. Calculate Miguel's target heart rate.
220-20=200 (max HR)
[(200-35) x .50] + 35
[82.5] + 35
117.5 BPM (rounded up to 118 beats per minute)
220-age method to find the HR max while using the Karvonen Method also called the Heart Rate Reserve Method
Karvonen Method (heart rate reserve)
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR
Landing behind the ball of the foot while performing power exercises would
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