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NASM PRACTICE TEST QUESTIONS

NASM
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Terms in this set (100)

The Golgi tendon organ is an essential component of static stretching because it
Prevents muscle from being placed under excessive tension
What is the correct force-couple relationship that allows for the upward rotation of the scapula?
Upper trapezius and lower portions of the serratus anterior
Deoxygenated blood is pumped from the right ventricle to the lungs through?
pulmonary arteries
Dynamic stretching improves soft tissue extensibility by using...?
reciprocal inhibition
The oxidative system is primarily used when a client...
jogs for 30 min
What would aid the primary respiratory muscles in breathing after a set of maximum effort sprints?
Scalenes
When an exercise is high intensity and lasts about 10 seconds, which of the following energy pathways is predominantly in use?
ATP-PC
A client who is practicing repeated squat exercises in order to create permanent changes in her technique is exhibiting?
motor learning
What stimulates muscle fibers to go through a series of steps that initiate muscle contractions?
acetylcholine
What exercise uses a ball-and-socket joint as the primary mover?
seated dumbbell lateral raise
The body's ability to differentiate between walking on concrete and walking on sand is an example of what function of the nervous system?
sensory
If a client exhibits increased force output of his hamstrings and adductor magnus to compensate for a weakened gluteus maximus during hip extension, this is an example of...?
synergistic dominance
If a client squats with his feet excessively externally rotated, it is evidence of....?
altered arthrokinematics
What is considered the functional unit of muscle?
sarcomere
Which structure of the skeletal muscle contains a combination of glycogen, fats, minerals, and oxygen-binding myoglobin?
sarcoplasm
What is considered one method to estimate maximum heart rate of a client?
subtract clients age from 220
After performing a 3-minute step test, it is determined that a client falls in the "below average" category for cardiovascular fitness. What is the appropriate starting zone for the client?
zone one
What muscle is probably under active if a client's support or standing leg falls inward during a single-leg squat assessment?
Gluteus medius
A trainer is working with a senior client. The trainer should be aware of what physiological characteristics?
Decreased lean body mass
A clients head protrudes during a pulling assessment. What muscle should be stretched?
Sternocleimastoid
What describes the purpose of the Davies test assessment?
Assessing upper body agility and stabilization
During the overhead squat assessment, the clients arms fall forward. What muscle is considered over active?
Pectoralis minor
The clients feet turn out when performing the overhead squat assessment. What is one over active muscle?
Lateral gastrocnemius
Why is it crucial to have a client complete the PAR-Q?
It helps detect any possible cardio respiratory dysfunction
A personal trainer observes that a client leans forward excessively while performing an overhead squat. Based on this observation, the appropriate action is to...
Static stretch the soleus, gastrocnemius, hip flexor complex, and abdominal complex
What muscle is most likely over active if a clients head protrudes forward during the pushing assessment?
Levator scapulae
In order to ensure accuracy while taking resting heart rate, it's best that all three tests be taken...
At the same time each day.
What assessment is commonly used in exercise physiology laboratories to measure body fat composition?
Hydrostatic weighing
During a standing pulling assessment, a client compensates by moving his head forward. What static stretch would be appropriate for this client?
Levator scapulae
What assessment would be most appropriate to determine an athletes maximal strength capabilities of the upper body pressing musculature?
Bench press 1RM test
What auditory cue would be considered most appropriate for a trainer to use with a client performing a stability ball crunch?
"Perform a chin tuck to take stress off your neck"
What technique introduces greater risk than a benefit for a new senior client?
Arching quadriceps stretch
What statement is correct regarding poor spotting technique for a client using dumbbells?
Spot at the clients wrists
An obese client who has been diagnosed with peripheral arterial disease (PAD) should be advised to
Strive for 20 to 30 min of continuous aerobic exercise daily
An appropriate progression to a two-arm dumbbell chest press on a stability ball for a client training in a phase 1 opt program?
Alternating arm dumbbell chest press on a stability ball
For a client currently training in the hypertrophy phase of the opt model, which phase of the flexibility continuum would be most appropriate?
Active
A client is placing pressure on his calf musculature using a foam roll. What stretching technique is the client using?
Self-myofascial release
A client indicates he is taking beta-blockers for hypertension. During phase 1 of the opt model, the trainer should...?
Avoid prone position
Which foam stretching should be used to decrease muscle spindle activity of a tight muscle before and after physical activity?
Static stretching
A personal trainer is working with a 65 year old client who is sedentary. What SAQ drill would be appropriate for this client?
Stand Up to Figure 8
The proper balance progression to increase a clients proprioception is which of the following?
Two-leg stable, single-leg stable, two-leg unstable, single-leg unstable
What is the proper ending position of the back leg during a Cable Rotation?
Triple extension
Which of the following is the correct kinetic chain checkpoint for the single-leg squat?

Knee is in line with the second and third toe.
Knee is in line with the medial border of the big toe.
Knee is in line with the fourth toe.
Knee is in line with the lateral border of the fifth toe.
Knee is in line with the second and third toe.
Which of the following exercises is most appropriate for the goal of targeting the local core stabilizers?

Incline reverse crunch
Prone Iso-abs
Overhead medicine ball throws
Back extension
Prone iso abs
Which of the following warm up strategies is most appropriate for a client in the stabilization level of the OPT model?

Step 1. cardiorespiratory exercise, step 2. static stretching, step 3. self-myofascial release

Step 1. active-isolated stretching, step 2. dynamic stretching, step 3. cardiorespiratory exercise

Step 1. static stretching, step 2. active isolated stretching, step 3. dynamic stretching

Step 1. self-myofascial release, step 2. static stretching, step 3. cardiorespiratory exercise
Step 1. self-myofascial release, step 2. static stretching, step 3. cardiorespiratory exercise
Performing resistance training exercises in a circuit fashion in order to burn more calories is an example of which physiological parameter of the principles of specificity?
Metabolic
The adaptation of muscular hypertrophy is best achieved using which of the following repetition ranges and intensity?
6-12 reps at 75% to 85% of the 1 RM
What resistance training system aims to distribute blood flow between upper and lower extremities?
Peripheral heart action system
A client has been performing cardio-respiratory exercises for four weeks. Which of the following physiological adaptations should the personal trainer expect to observe in the client?

Decreased stroke volume
Increased exercising heart rate
Decreased cardiac output
Increased oxidative capacity of muscle
Increased oxidative capacity of muscle
Which of the following should the trainer advise for a pregnant client in her third trimester?

Avoid static stretching and perform self-myofascial release on swollen calves to ease tension.

Discontinue exercises in the supine position

Use seated adduction strength training machines to target the inner thighs and pelvic floor.

Perform cardiorespiratory exercise of 60% to 70% of peak work capacity.
Discontinue exercises in the supine position
A new client tells the personal trainer that she is experiencing soreness following her first exercise session. Which stage of the general adaptation syndrome does this represent?
Alarm reaction
which of the following is a benefit of integrated cardiorespiratory training?

Decreases high density lipoproteins
Decreases glucoes tolerance
Decreases resting heart rate
Decreases oxidative capacity of muscle
Decreases resting heart rate
Which of the following super sets is appropriate for a client training in Phase 5 of the OPT model?

Bench press superset with a ball dumbbell chest press

Bench press superset with a stability ball push up

Barbell squate superset with a squat jump

Barbell squat superset with a single squat
Barbell squate superset with a squat jump
which of the following foods would be classified as a moderate glycemic carbohydrate source?

Black beans with glycemic index score of 30
Apple juice with glycemic index score of 40
Raisins with a glycemic index score of 64
Instant rice with a glycemic index score of 87
Raisins with a glycemic index score of 64
Which of the following recommendations are most appropriate for a client who desires to achieve lean body mass gain?

Consume a diet consisting og 2.5 g of protein per pound of body weight.
Make small decreases in food and beverage calories at each meal.
Avoid sports drinks containing up to 8% carbohydrates.
Eat at least four meals each day.
Eat at least four meals each day.
To enhance athletic ability for he endurance athlete, how much carbohydrate intake is recommended six days before an event?
4g/kg of body weight
What is the approximate amount of water that a man who is sedentary should consume on a daily basis?
3 L
A high-protein diet is commonly associated with
a decrease in glycogen stores
What is the purpose of asking clients open-ended questions?
So the client can can provide more in-depth answers to invite discussion
People most frequently cite what reason for not exercising?
a lack of time
which of the following statements refers to a SMART goal?

"Staring on Monday, I will try a new group exercise class to maximize my results and meet new friends."

"Staring next week, i will exercise three times a week to reduce my blood pressure and cholesterol by 5 points."

"I will hire a friendly personal trainer with adequate credentials to help me achieve my ideal body and six-pack abs."

"i will reduce my body fat by 5% in 12 weeks by exercising 60 minutes five days per week and eating a 1600 per day calorie diet."
"i will reduce my body fat by 5% in 12 weeks by exercising 60 minutes five days per week and eating a 1600 per day calorie diet."
What strategy can the trainer incorporate that may enhance the clients exercise adherence?
SMART goals
Which of the following questions is open-ended?

"are you currently exercising?"
"what is your fitness goal?"
"do you enjoy group classes?"
"have you ever worked with a personal trainer?"
"what is your fitness goal?"
what is an appropriate example of a fitness professional practicing proper conduct and upholding the NASM code of professional conduct?
training a client with coronary artery disease who has recieved medical clearance
What is an appropriate recommendation a personal trainer can make for a new elderly female client who acknowledges high blood pressure during her pre-participation health screening?
Recommend that the client see her physicialn for futher evalualtion
According to the NASM BOC Code of Professional Conduct, certified personal trainers are requred to meet legal and professionalism, which include
referring the client to other healthcare professionals when nutritional meal plans are requested, unless the trainer has been specifically trained to do so.
What action is within the scope of the NASM BOC code of professional conduct?
refer the client to the appropriate medical practioner when injured.
What is the immediate progression of the alternating-arm ball dumbbell chest press exercise?
one arm dumbbell chest press
What is the immediate progression of the two-leg, alternating arm standing cable row exercise?
two leg, one arm standing cable row exercise
what assessment is a progression from the single-leg squat test and is used to gauge lower extremity agility?
shark skill test
What describes the alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support?
structural efficiency
when performing the overhead squat assessment from the lateral view, which areas should the fitness professional focus on?
lumbo-pelvic hip complex
what muscle concentrically accelerates ankle dorsiflexion?
anterior tibialis
What effect do beta-blockers have on a clients blood pressure?
decrease
What measurement needs to be taken after the conclusion of the YMCA 3 minute step test to determine appropriate training intensities during cardiorespiratory exercise?
max heart rate
In a client with upper crossed syndrome, which of the following muscles is shortened?

Upper trapezius
Serratus anterior
Teres minor
Infraspinatus
upper trapezius
Which of the following is classified as a speed, agility, and quickness (SAQ) drill?

lunge jumps
modified box drill
ice skaters
box jumps
modified box drill
The posterior fibers of the gluteus medius are responsible for....?
Concentrically accelerating hip abduction and external rotation
The pectoralis major is responsible for concentrically accelerating which movement?
shoulder flexion, horizontal aduction, and internal rotation
what are the two most important functions of the skeletal system?
leverage and support
According to the text, acute variables determine which of the following?
the amount of stress placed on the body
What is the best recommendation for protein intake for a client with the goal of increasing muscle mass?
0.5 to 0.8 g/lb
A certified personal trainer refers a client to a medical profession when..?
the trainer becomes aware of undiagnosed hypertension
Obesity related health problems increase when a person's BMI exceeds
25
what muscle is shortened when the lower crossed syndrome is present?
latissimus dorsi
What muscle is shortened with the upper crossed dyndrome?
scalenes
What is a possible injury due to the lower crossed syndrome?
hamstring complex strain
Autogenic inhibition is created through self myofascial release by what?
stimulating golgie tendon organ
Balance exercises that involve dynamic eccentric and concentric movement of the balance leg are categorized as?
Balance strength
Muscular endurance is achieved by?
12-20 repetitions at 50-70% of 1RM
It may be necessary to start out with how many minutes of exercise when training a client with arthritis who has never worked out before?
5
During the digestion process, protein strands are broken down in the
stomach
Having an attitude and genuine interesting in seeking a client's perspective?
active listening
What movement is occurring at the hip joint during the concentric action of the gluteus maximus?
hip extention and external rotation
Which of the following is a core power-level exercise?

soccer throw
ball crunches
cable lift
back extentions
soccor throw
which of the following is a total body stabilization exercise?

squat thrusters
romanian deadlift, shrug to calf raise
single-leg romanian dealift, curl to overhead press
squat to row
single leg romanian deadlift, curl to overhead press
When performing the resistance training stabilization exercise, what is the proper repetition range to use?
12-20
How many exercises per body part should be performed if you are training a beginning client?
1-2
What is primarily responsible for the initial rapid weight loss when consuming a low carbohydrate diet?
loss of water
What nutrient is the primary aid in maintaining muscle mass?
carbohydrates
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