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Chapters 1-8 NASM
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Terms in this set (179)
The process by which neural impulses that sense tension are greater than the impulses that cause muscle contraction, providing an inhibitory effect to the muscle spindles is called _____.
The Durnin-Womersley formula's four sites of skinfold measurement include which of the following anatomic locations?
Biceps, triceps, subscapular, and iliac crest
What usually happens after 90 minutes of exercise?
Muscle glycogen has a limited ability to supply fuel, and when glycogen stores are depleted, intensity starts to slow as the primary fuel shifts from glycogen to fats. After about 90 minutes of exercise, the majority of glycogen stores are depleted.
What best describes the clientele of a small group training facility?
Younger, competitive type of individuals.
Cody works as a certified fitness professional with a basketball team. One of the players injures himself during practice. In the absence of the team's athletic trainer, Cody assess the player's injury and finds that the player has sprained his ankle. In this scenario, what should be Cody's course of action?
Cody should send the player to a physical therapist.
A(n) _____ muscle action occurs when a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle.
he capability of soft tissues to be elongated or stretched is called _____.
_____ is designed to increase joint range of motion (ROM), improve muscle imbalances, and correct altered joint motion.
_____ occurs when the shoulder blades move toward the midline.
_____ are sensory receptors responsible for sensing distortion in body tissues and are located in muscles, tendons, ligaments, and joint capsules of the human body.
The primary function of a _____ is to build and repair body tissues and structures.
Casey is starting up his own personal training business. What is one of the first things he should do prior to training clients?
Purchase liability insurance.
Scapular elevation refers to the _____ motion of the scapula.
Horizontal abduction involves the movement of the arm or thigh in the transverse plane from a(n) _____ position to a lateral position.
Identify a characteristic of joint receptors in the human body.
They respond to pressure, acceleration, and deceleration of joints.
Transverse plane motion occurs around a(n) _____ axis.
_____ is defined as the simultaneous contraction of one muscle and the relaxation of its antagonist.
Which of the following is less likely to be an amenity at medium sized fitness facility?
Identify a true statement about glycogen.
It is a string of glucose molecules that can be rapidly broken down into glucose
The _____ states that the body will particularly adapt to the demands placed on it.
principle of specificity
According to a recommendation by the International Health, Racquet and Sportsclub Association (IHRSA) in 2003, certifying agencies can receive accreditation from which of the following organizations?
National Commission for Certifying Agencies (NCCA)
Caused by a tight agonist muscle decreasing the neural drive to its functional antagonist.
Altered Reciprocal Inhibition
Which method, also known as the Karvonen method, is used for establishing training intensity based on the difference between a client's predicted maximal heart rate and his or her resting heart rate?
Heart rate reserve (HRR) method
A _____ is the functional unit of the nervous system that merges collectively to form nerves.
What are carbohydrates eventually broken down into in the human body?
The principle of _____ states that the body will adjust based on the precise demands placed on it.
The most commonly used formula of 208 - (0.7 x age) is used to estimate _____.
maximal heart rate
_____ are fibrous connective tissues that connect bone to bone and provide static and dynamic stability as well as input to the nervous system.
How a human body responds and adjusts to stress is referred to as _____.
The general adaption syndrome
Which of the following is true of sports coaches?
Human movement is accomplished through the functional integration of the:
muscular, nervous, and skeletal systems.
According to the criteria set by the National Academy of Sports Medicine (NASM) Board of Certification, which of the following is included in a certified professional trainer's list of responsibilities?
Conducting personalized assessments for clients
During glycolysis, in the presence of oxygen, pyruvic acid is converted into an important molecule in metabolism called _____.
acetyl coenzyme A
independently training clients outdoors can be more complex than at a facility or at a client's home. Which of the following reasons is something to take into consideration when training outdoors?
access to restrooms
In which of the following scenarios would energy be mostly derived from anaerobic metabolism?
When an athlete increases the intensity of an activity
According to the Durnin formula to calculate a person's percentage of body fat, _____ is one of the sites of skinfold measurement.
In the context of the force-velocity curve of a muscle action, the ability to develop force increases when the velocity of a(n) _____ muscle action increases.
There are _____ essential amino acids in the body.
8 essential 11 nonessential and two conditionally essential
IN order of Client consultation most important to least
Schedule next workout
Send Client homework to client
Set workout schedule with and without trainer
Provide quick strategies for implementation
Develop Client homework
Review of Assessment findings
When Feet turn out during overhead Squat Assessment, which muscles are overactive
During Overhead Squat assessment, if feet turn out, which muscles are underactive
1. Medial gastronemius
2. Medial hamstring complex
If there is an Anterior pelvic tilt during squat assessment, what muscles are overactive?
1.Hip Flexor complex
2. Erector Spinae
3. Latissimus dorsi
If there is an Anterior Pelvic Tilt during squat assessment, which muscles are underactive?
2. hamstring complex
3. intrinsic core stabilizers (transverse abdominus, multifidus, transversospinalis, internal ovlique pelvic floor
When performing a Phase 4 workout, how many repetitions per exercise should be performed?
According to the Optimum Performance Training (OPT) model, the focus of the strength period of a training is to:
a. increase motor unit recruitment.
Identify a balance-strength exercise that requires an individual to lift one leg directly beside the balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg.
Single-leg Romanian deadlift Correct
Which of the following balance exercises is appropriate for a client training in Phase 2 of the OPT model?
Single-leg squat touchdown
Strength endurance training is carried out by:
using superset techniques with high volume for about 4 weeks. Correct
Identify a strategy used in Maximal Strength Training.
. Longer rest periods
_____ involves performing exercises in a superset sequence, a set of two exercises that are performed back-to-back without any rest period in between.
c. Strength Endurance Training Correct
In _____ training, exercises involve more dynamic eccentric and concentric movement through a full range of motion.
Identify a goal of Strength Endurance Training.
To increase overall work capacity
Which of the following is an example of a core-strength exercise?
Power level will apply a 4/2/1 tempo T/F
( Power Level) In order to achieve the goal to increase the overall rate of force production, the fitness professional should strive to enhance the client's neuromuscular efficiency and prime mover strength in this level.
(power level) In order to achieve the goal to increase the overall rate of force production, the fitness professional should strive to enhance the client's neuromuscular efficiency and prime mover strength in this level.
Clients within this level will work at intensities between 50-70% of the one-repetition maximum (1RM). (power level)
Peak power in this level is best achieved at around 60-70% of maximal force and at about 30-40% of maximal velocity.
The fitness professional should ensure that the client has adequate stability and core strength and minimal movement dysfunctions before progressing to this level.
Timed holds are highly indicated in this level of training, because they require the neuromuscular system to stabilize a particular postural position.
The development of hypertrophy through this level may also delay the progression of sarcopenia, or muscle loss. (power level)
Eccentric strength is a focus in this level. (pwer level)
Increases the ability of the core musculature to stabilize the lumbo-pelvic-hip complex (LPHC) and spine under heavier loads and through more complex ranges of motion.
This level is the culmination of a systematic progression and development of adaptations. (power level)
name the five stages in order
1. stabilization endurance
Multiplanar single-leg box hop-up with stabilization is an example of a _____.
balance-power exercise Correct
Which of the following is a reactive-power exercise?
What is a reactive exercise
A new client's goal is to increase lean body mass. Which of the following training phases can be omitted from his annual periodization plan?
Which of the following types of exercises should a personal trainer recommend to a client who is in phase 5 of the OPT model?
One of the major goals of Power Training is to _____.
ncrease rate of force production Correct
How many sets per exercise should be performed for resistance training in the power phase of training?
A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following?
Identify the exercise level that a personal trainer should select for a client who is in phase 5 of the reactive training program.
Reactive -power exercises
The force velocity curve describes the relationship between ____________.
Force and Speed
exercises that are good stabilization endurance workouts
ball squat curl press
single leg cable row
step up to balance
ball dumbbell chest press
What is an agonist?
The prime mover in the muscle movement
the muscle that works opposite of the agonist
secondary muscles that work with the agonist for a funcion
What is concentric movement
What is eccentric movement
what is an issometric movement
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.
a. 118 beats per minute
Multiplanar step-up to balance is an example of a _____.
Which of the following is a benefit of performing self-myofascial release after a workout?
a. It helps speed up the recovery.
Which of the following muscles does the single-leg balance engage?
Which of the following statements is true of the strength level of reactive training?
Exercises in this level require great specificity, speed, and neural demand.
Which of the following is a small chamber located superiorly on either side of the heart that gathers blood returning to the heart?
What is the best example of performing an exercise in a proprioceptively enriched environment?
Dumbbell chest press on stability ball
While performing a squat, lowering the body towards the ground is considered a(n) _____ of the muscle.
Statistical data relating to the population and the particular groups in it are called _________.
_____ is produced primarily in the ovaries in the female and in small amounts in the adrenal glands in males.
Exercises involve little motion through the spine and pelvis in _____ training.
In the context of selecting an appropriate speed of movement during training, muscular endurance and stabilization is best developed with a(n):
a. slow repetition tempo.
According to the Optimum Performance Training (OPT) model, which of the following corresponds to the first phase of training?
Which of the following is true of the Valsalva maneuver?
It refers to the maneuver in which a person attempts to exhale forcibly through closed glottis
Which of the following is part of the objective information collected in a fitness assessment?
The highest rate of oxygen transport and utilization achieved at maximal physical exertion is called _____.
maximal oxygen consumption
Identify the purpose of stretch-shortening cycles.
To produce the necessary force to change the direction of an object's center of mass efficiently
In which of the following cases should the medicine ball rotation chest pass be avoided?
When the client has thin wrists
b. When the client has a medical history of shoulder injuries
c. When the client has potential back problems
d. When the client has a medical history of cardiovascular illness
When performing the single-leg dumbbell scaption, what is the immediate regression?
The Physical Activity Readiness Questionnaire (PAR-Q) is primarily aimed at identifying an individual's
level of risk for cardiovascular disease.
Which is the preferred pulse point to record a person's heart rate?
a. Radial artery
Which of the following is true of the interval sessions in a stage training exercise program?
It should ideally be in the work-to-rest ratio of 1:3.
Bracing occurs when a person contracts the abdominal, _____, and buttock muscles at the same time.
When performing a _____, the resistance must be placed in such a way to resist elbow extension.
standing tricep extension
The training strategy for Strength Endurance Training involves using _____.
Jenna is an active member of a fitness club who regularly attends her fitness program. However, she has to go on a three-week long trip to another city, which will disrupt her exercise schedule. In order to maintain her progress at the fitness club, she decides to stay at a hotel that has a gym. Which of the following strategies has Jenna utilized?
During a static postural assessment, a personal trainer observes that a client has protracted shoulders and a forward head. Which of the following muscles would he expect to be shortened?
Sternocleidomastoid and pectoralis major
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces is known as _____.
An aspiring fitness trainer's first goal is to:
obtain a certification from a recognized and accredited organization.
Large-scale facilities typically have ___________
. Multiple locations
While performing the cable lift exercise, Hannah begins to experience difficulty and pain. In this case, what should the fitness professional ask her to do?
c. Regress to the resistance band lift
Which of the following is a regression of the two-leg, alternating-arm standing cable row exercise?
Seated cable row exercise
Why should fitness professionals set a session plan before beginning training sessions for clients?
t helps fitness professionals keep track of a client when they have several clients.
Identify a characteristic of muscle spindles.
They are sensitive to change in length of muscle and the rate of that change.
The _____ is an imaginary bisector that divides the body into front and back halves.
When an individual performs chest presses, the range of motion at the shoulder joint is determined by the load one is lifting and _____.
Which of the following is true of stage III of a stage training exercise program?
The warm-up phase for clients with a heart rate between 65 percent and 75 percent is about 10 minutes.
Which of the following is the process of getting oxygen from the environment to the tissues of the body?
Which of the following scenarios illustrates high self-efficacy?
An individual adheres to his or her exercise regimen regardless of the temptation
Which of the following is part of the subjective information gathered in a fitness assessment?
Measuring a client's resting heart rate by lightly placing two fingers along the lateral side of the arm in line and just above the thumb is the example of recording a client's
Which of the following should be ensured when training a client who is a beginner?
They should be given moderate-intensity activities.
A new client tells the personal trainer that although he exercises occasionally, he is now ready to try a different approach to become a regular exerciser. This an example of which section of the Stages of Change model?
Which of the following is a similarity between association and dissociation strategies during exercise?
Both allow clients to shift their focus during exercise.
Which of the following statements is true of the body mass index (BMI)?
The risk of chronic disease increases in proportion to the rise in BMI in both adults and adolescents.
Which of the following is a function of the respiratory system?
Bringing oxygen into the lungs and removing carbon dioxide from the lungs
High-volume training with low intensity produces an:
increased metabolic rate.
While attempting butt kick, a reactive stabilization exercise, an individual should avoid _____.
arching the lower back
Which system is responsible for generating the internal tension that manipulates the bones of the body to produce movements?
n order to develop maximal strength or power, training will require _____.
While performing cable rotation, in order to decrease stress to the low back, it is important to pivot the back leg into triple extension: hip extension, knee extension, and _____.
The Durnin-Womersley percent body fat test includes the __________ as a site for testing.
a. Iliac crest
_____ is an example of a strength exercise during resistance training workouts.
A _________ trait changes over time.
_______ services are similar and share a beneficial relationship with other service offerings.
In the endocrine system, the _____ secretes hormones such as corticosteroids and catecholamines in response to stress.
How long does pressure need to be held on the tender spot while using self-myofascial release?
20 seconds minimum
The second exercise during Strength Endurance Training is a stabilization exercise in a controllable environment that challenges the stabilization muscles in order to increase one's ability to maintain _____.
_____ is the movement of the arm or thigh in the transverse plane from a lateral position to an anterior position when the joint is in an anteriorly flexed position.
Ice skating is an example of a _____.
The study of personality, values, opinions, attitudes, interests, and lifestyles is called _________.
The belief in one's ability to succeed in a specific situation is termed __________.
Which of the following is the correct order for the stage of change model?
Precontemplation, Contemplation, Preparation, Action, Maintenance
What is blood pressure (BP)?
It is the pressure of the circulating blood against the walls of the blood vessels.
While pressing overhead during a Multiplanar Step-Up Balance, Curl, to Overhead Press exercise for body stabilization, it is important to make sure that the low back does not arch as it may indicate weakness of the intrinsic core stabilizers and tightness of the _____ muscle.
Which of the following is considered a subjective assessment?
_____ is the preferred method to measure maximal oxygen consumption.
The submaximal exercise test
The focus in the stage II of stage training is on:
increasing the workload of an exercise activity.
An eccentric motion is synonymous with _____.
A client is performing a standard push-up and the trainer notes a low-back arch. Which of the following muscles are most likely weak or underactive?
Identify a goal of Maximum Strength Training.
To improve peak force
Body Mass Index (BMI) is a quick and easy method to determine:
whether a client's weight is appropriate for his or her height.
The knees on a squat should __________.
Track in line with the 2nd and 3rd toes
A squat jump with stabilization exercise requires a client to hold the landing position for about _____.
John is performing static stretching on his calf muscles. During the stretching, however, John feels tension in his calf muscles. Identify the action during the procedure that is most likely to have caused the muscle tension in his calf muscles.
He let his heel hang off a step.
_____ refers to a position on the same side of the body.
When foam-rolling the hip flexor, which of the following actions is most likely to increase compression into the low back?
Placing the hips on the ground
An individual exercises regularly, but has not yet maintained the behavior for 6 months. In which of the following sections of the Stages of Change model is this individual?
A lower crossed syndrome is characterized by:
an anterior tilt to the pelvis.
In the human body, the ankle is more _____ to the hip than the knee.
dentify the method used to estimate the amount of subcutaneous fat beneath the skin.
Identify a feature of the exercises in the power level of reactive training.
They help improve neuromuscular efficiency.
certified personal trainer is working for two weeks on a cruise ship as a guest instructor. According to the Code of Professional Conduct, which of the following clients is the personal trainer allowed to train?
a. A 60-year-old man who has cardiac arrhythmia, a written medical clearance to exercise, and prescribed restrictions on which exercises to avoid.
Recertification requires that the fitness professional obtain ________ CEUs every 2 years.
Which of the following methods uses a percentage of a client's estimated maximal heart rate to calculate target heart rate?
Peak maximal heart rate
Mark performs a whole body vibration exercise that focuses on the gluteus maximus, quadriceps, and erector spinae. He has no previous history of back or shoulder problems. However, with time, Mark begins to complain of pain in the neck and middle back regions. Which of the following is most likely to have led to his discomfort?
Looking up during the exercise
Reactive training improves neuromuscular efficiency and improves the range of speed set by the _____.
central nervous system
Operations activities are those that ________
. Do not directly generate revenue
The _____ can also be used to determine training intensities of the bench press.
upper extremity strength assessment
Which of the following constitutes the local stabilization system?
Type I muscle fibers
Bracing is referred to as a(n) _____ of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.
Which of the following is most likely to happen in the first 30 minutes of the initial session of behavioral coaching?
Talking and getting to know a client's needs and goals
he cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement is called _____.
What is the effect of beta-blockers on the heart?
slows heart rate
Low-volume training with high intensity produces an:
increased rate of force production.
Exercises help establish optimal landing mechanics in the _____ level of reactive training.
Landing behind the ball of the foot while performing power exercises would _____.
ensure proper force distribution through the foot and lower extremity
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