102 terms

NASM

Study test 3
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Dysfunctional breathing results in an increase in the activity which of the following secondary respiratory muscles
Scalenes
Which of the following is an example of a force couple relationship
The effect of muscle groups moving together to produce movement around a joint
Which of the following characteristics distinguish type ll muscle fibers from type 1 muscle fibers
Decreased oxygen delivery
As the velocity of a concentric muscle action decreases this is an example of which of the following
Force velocity curve
A client is performing side lateral raises with dumbbells while bending his elbows 45 the client can increase the amount of torque placed on the deltoids by doing which of the following
Keep the arms straight
Which of the following terms describes the connective tissue that wraps each fascicle
Perimysium
Which of the following energy systems is used most when running a 10 second sprint
ATP-PC
Which of the following is an end product of anaerobic glycolysis
Lactic Acid
A personal trainer is working with a client who relies entirely on feedback from the fitness professionals for corrections to his responses is the client limiting
Motor learning
Which of the following terms describes the process by which the central nervous system integrates sensory information with previous experiences to produce a motor response
Motor control
Which of the following concepts is demonstrates when a tight psoas decreases the neural drive of the gluteus maximas
Altered reciprocal inhibition
In which of the following structures is oxygen nutrients hormones and waste exchange between issues
Capillaries
Which of the following divisions of the nervous system is comprised of the nerves that serve the outer areas if the body and skeletal muscles and is largely responsible for the voluntary control of movement
Somatic
Which of the following terms defines the concept used when the hamstrings quadriceps and gluteus maximus are recruited as a functional unit to perform a squat
Muscle synergy
Which of the following muscles is part of the movement system of the core
Latissimus Dorsi
While observing a new client performed the pushing assessment the personal trainer notices that his head protrudes forward which of the following groups of muscles are probably overactive
Levator Scapulae
A new client performs the Rockport walk test the personal trainer determines that the client is in the good category of cardiovascular fitness it is recommended that this client train up to which of the following percentages of maximal heart rate
85%
Which of the following assessments will best allow the personal trainer to view potential postural imbalances surrounding the feet ankles knees lumbo pelvic complex (LPHC) shoulder and cervical complex
Overhead squat assessment
Which of the following is true for he upper extremity strength assessment
Clients should warm up with up to eight to 10 repetitions using light resistance
A personal trainer is working with a 40 year old client who is beginning a new exercise program using the straight percentage method what is the clients estimated maximal heart rate
180 beats
During a pushing and pulling assessment the personal trainer notices that a client demonstrates shoulder elevation which of the following muscles are most likely overactive
Levator scapulae
A personal trainer notices a clients knees moving inward while performing the overhead squat assessment which of the following muscles are probably overactive
Gluteus Maximus/Medius
Which of the following medications is generall6y prescribed for clients who have pulmonary disease
Bronchodilators
A client went to his doctor for a check up his blood pressure was 145/90 and the physician also discovered irregular heart rate. A personal trainer should expect the client to be taking which of the following medications
Beta Blockers
During the medical history portion of a PAR-Q A client tells the personal trainer that she has undergone a c-section which of the following exercises should be initially avoided
Cable chops
During a clients postural assessment he exhibits pronation distortion syndrome which of the following static stretches is most appropriate to lengthen his short muscle
Gastrocnemius
Measuring usring a clients resting heart rate lightly placing two fingers along the right side of the arm in line and just above the thumb is the example of recording a clients
Radial Pulse
When assessing a clients overhead squat which of the following is an indication of over activity in the lateral gastrocnemius
External rotation of the feet
An excessive forward lean during the overhead squat assessment is most likely cause by
An overactive abdominal complex and soleus
The lowest risk for disease lies within a BMI of
22.24.9
If a diabetic client has peripheral neuropathy which of he following exercises should be avoided
Foam roll calves
During a workout a personal trainer wants to increase the proprioceptive demand of a standard pushup exercise for his client which of the following would be proper progression
Hands on the floor feet on a stability ball
A client who has been training at high intensities in preparation for a triathlon reports joint pain excess fatigue and the inability to sustain normal workouts in which stage of the general adaptation syndrome is this client
Exhaustion
A personal trainer is working with a client in phase 5 of the opt model which of the following exercises is appropriate
Soccer Throw
In order to most effectively target the tensor fascia lalae during the static standing TFL stretch a clients back leg should be in which of he following positions
Externally rotated
Which of the following cues is appropriate to give a client who will be performing a floor bridge exercise
Activate abdominals and squeeze your glutes
A personal trainer is working with a client who is having trouble performing a single leg balance on a foam pad which of the following balance training modalities is appropriate for this client
A half foam roll
Which dynamic stretch is appropriate for activating the glutes medius
Tube walking side to side
A client exhibits increased lumbar extension while performing a standing overhead press which of the following statements is true
The client should include the latisimus dorsi in the flexibility portion of the work out
Which of the following is an appropriate exercise program for a balance training program
Balance beam half foam roll foam pad
Which of the following exercises is he most effective at improving activation of the local stabilization system
Side Iso-Ab
Which of the following energy systems will be stressed the most when a client is jogging for 20 minutes at 65% of maximal heart rate
Oxidative
Which of the following is designed to improve the extensibility of soft tissues and increase neuromuscular efficiency by using reciprocal inhibition
Active isolated stretching
A client is performing a standing cable row with her shoulders elevated the trainer should encourage the client to
Depress her shoulder blades to activate the scapular retraction
Which of the following is the most appropriate spotting technique for a dumbbell chest press
Place the hands close to the clients wrists
Internally rotating the back hip during the active kneeling hipflexor stretch places a greater stretch on which of the following muscles
psoas
During the butt kick exercise a personal trainer notices her client arching his low back at the height of the jump which of the following muscles groups are most likely tight
Quadriceps
Which of the following is the correct body position when performing the active standing tensor fascia latae stretch
Externally rotated back leg
In order to properly stretch the hamstring during the active supine biceps femoris stretch a client will need to contract which of the following kneed extensions
Quadriceps
Which of the following is the correct position of the wrists during the end phase of a barbell clean
Hypertension
When in Phase 1 Stabilization Endurance training of the opt model which of the following tempos should be used when performing resistance exercises
4-2-1
A new client with limited exercise experience has recently begin a Phase 1 stabilization endurance training program the most appropriate way for this client to increase muscular endurance
Circuit Training
During an overhead squat assessment a client knees move inward which of the following exercises would be recommended to strengthen and activate the clients underactive musculature
Tube walking side to side
A client performs two repetitions of a bench press exercise with 130lb and gradually decreases the resistance with each set until he performs 10 repetitions with 100 on he last set. Which of the following resistance training systems is the client using
Pyramid System
Triple extensions of he back leg while sprinting includes
Ankle Plantarflexion
A client finish four weeks of a phase 4 opt program which of the following adaptations is most likely to occur
Maximal strength
Which of the following phases of the opt model includes moving both light and heavy loads as fast as possible
Phase 5
In which of the following phrases of the opt model is it appropriate to super set a leg press with a single leg squat
Phase 2
A personal trainer is working with a client who has weight loss goals which of the following training strategies should the client follow to maximize caloric expenditure
Standing compound muscle exercises performed with short rest periods
What is the suggested size for a stability ball for a client who is 5 foot 1 inch tall and 5 foot 7 inches tall
55cm
Which of hte following super sets is most appropriate for a client training in phase 2 of the opt model
Bench press super set with stability ball push up
Which of the following super sets is most appropriate for a client training in Phase 5 of the opt model
Barbell Squat Super set with Tuck jump
A new client's goal is to increase lean body mass. Which of the following training phases can be omitted from his annual prioritization plan
Power
Which of the following exercises is most appropriate when working with a new client who is also obese
Incline Prone Iso -Ab
Which of the following physiologic responses typically occur during the alarm reaction stage of the general adaptation syndrome
Delayed onset muscle soreness
For a pregnant client in her third trimester which of the following exercises is appropriate
Ball Squat
Which of the following is a correct training strategy for a client who has osteoarthritis
Limit the client to 10-12 reps per side for Phase 1 of the opt model
Which of the following statements is true regarding undulating periodization when training for sports performance
Phase 1, 2 and 5 can be trained within the same week once a certain level of general fitness is attained
According to the 2008 Physical Activity Guidelines what is the minimum amount of time per week an individual should engage in physical activity if performed at a moderate intensified
150 minutes
Which of the following is true regarding very low calorie diets
The most common serious side effect of VLCD is gallstones formation
Which of the following is an effect of dehydration
Increased sodium retention
Which of he following is the recommended dietary advance (RDA) daily protein intake
0.8 g/kg
Thermic effect of food (TEF) accounts for what percentage of total energy expenditure
6% to 10%
A high protein diet is generally associated
With a higher intake of saturate fat
A side effect of caffeine is
An increased in urine production
To maximize glycogen replenishment after exercise a client should consume 1.5g/kg of carbohydrates within which of the following time frames
30 minutes
A client tells the personal trainer that she wants to increase lean body mass which of the following strategies should the trainer recommends
Spread protein intake throughout the day
For a client whose goal is to alter his body composition specifically for lean body mass gain which of the following nutritional guidelines is particularity helpful
The client should consume protein and carbohydrates within 90 minutes of a workout
Resting Metabolic Rate accounts for which of he following percentages of total energy expenditure
70%
Which of the follow9ing amino acids is nonessential
Glycine
Which of the following best describes a function of lipids in the body
A precursor to hormone production
A client exercises occasionally and plans to regularly participate in a structured exercise program next month in which of the following sections of the stages of change models this client
Preparation
An advanced client who is interested in gaining high levels of muscle mass would benefit most from which of the following resistance training systems
Superset Training
A client who suffers from a chronic disease decides he no longer wants to participate in personal training sessions based on the advice of his spouse. This is an example of which of the following
Behavior Reactants
A personal trainer ask a client to write down the names of the exercises she performs, how much food she is eating and how much sleep she is getting. Which of the following strategies is the client following
Self -Monitoring
Which of the following class compositions will work the best in a group exercise setting
A class with individuals of similar body type
An individual is training in a gym or on his own. He asks a fellow gym member to spot him during the bench press exercise this is an example of which of the following types of support
Instrumental
Which of the following is a smart goal
I will lose 10 pounds in eight weeks by exercising 50 minutes a day 3 days per week
A personal trainer is working with a client who reports not having enough time to exercise. Which of he following is the most effective technique to help the client prioritize his time improving exercise adherence
Have a client keep a journal that keeps track of daily activities for 3 days
Generating a list of motivating key words such as "fast" "energetic" "go" and "focus" as an awareness tool to replace negative thoughts as an example of which of the following
Positive Self-Talk
A client has worked out a few times during the past few months with a personal trainer she wants to become regularly active but isn't sure how this is accomplished in which of the following sections of the stage s of change model is this client
Preparation
An overweight adolescent would like to begin exercising with a personal trainer his father decides that there is too much risk for injury and declines personal training for his child this is an example of which of he following
Behavior Reactants
Following the NASM Code of Professorial Conduct A fitness professional should
Assess the client cardiorespiratory fitness after receiving a current health history questionnaire
The main purpose of creating and running a successful personal training business is to
Create and keep a loyal customer base
A fitness professional is working with a client who seeks to lose 25 pounds in the next 3 months before her family reunion the clients is most likely paying the personal trainer
To help her lose weight
An individual is considering hiring a personal trainer to help her lose weight she has many personal trainers at the gym to choose from. which of the following will have the greatest influence on her decision
Perceived Value of Service
As an owner of a fitness facility a personal trainer can prevent hazards at the work place by performing which of the following
Maintain fitness equipment on a regular basis
In which of the following examples is the trainer adhering to ethical business practices
Meeting a cient 5 minutes before a training sessions to complete any necessary paperwork
Which of the following is an acceptable form of continuing education
Speak at a conference on a topic related to health and fitness
How cab NASM personal training maintain his competencies via continuing education
Complete 20 contact hours of continuing education
Adduction
Movement in frontal plane back towards the mid line of the body
Abduction
Movement in frontal plan away from the mid line of the body