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Nasm practice test
Get Quizlet's official NASM - 1 term, 1 practice question, 1 full practice test
Terms in this set (100)
Which is the correct force couple relationship that allows for upward rotation of scapula ?
Upper trapezius and lower portions of serratus anterior
The golgi tendon organ is an essential component of static strecthing because...
Prevents muscle from being placed uncer excessive tension
Deoxygenated blood is pumped from the right ventricle to the lungs from which vessel?
Dynamic stretching improves soft tissue extensibility by using?
The oxidative system is primarily used when a client
Jogs for 30 minutes
What aids the primary respiratory muscles in breathing after a set of maximum effort sprints?
When an exercise is high intensity and lasts about 10 seconds what energy pathway is predominantly in use?
A client who is practicing seated squats in order to create permanent changes in her technique is exhibiting
What stimulates muscle fibers to go through a series of steps that initiate muscle contractions?
What exercise uses a ball and socket joint as the primary movement?
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?
If a client exhibits increased force output of his hamstrings and adductor Magnus to compensate for a weakened gluteus Maximus during hip extension what is this an example of?
If a client squats and his feet are externally rotated it is evidence of what?
What is considered a functional unit of muscle?
Which structure of the skeletal muscle contains combinations of glycogen, fats, minerals, and oxygen binding myoglobin
What is the appropriate method to estimate the max heart rate for a client ?
Subtract the 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?
During a single leg squat assessment the clients standing keg caves inward. Which muscle is probably under active ?
A trade her is working with a senior client the trainer should be aware of which physiological characteristics?
Decreased lean body mass
A clients head protrudes during a pulling assessment, which muscles should be stretched?
What best describes the purpose of the Davies test assessment?
Assessing upper extremety agility and stabilization
During the overhead squat assessment the clients arms fall forward which muscles are overactive?
The clients feet turn outward during the overhead squat assessment, what is the overactive muscle?
Why is it crucial to have a client complete the PAR-Q?
It helps detect any possible cardiorespiratory dysfunction
A client leans excessively forward during an overhead squat- what is the appropriate action?
Static stretch the soleus, gastrocnemius, hip flexor complex, and abdominal complex
What muscle is most likely overactive if a clients head protrudes forward during the pushing assessment?
In order to ensure accuracy while taking a resting heart rate it is best that all three tests be taken
At the same time each day
Which of the following assessments is commonly used in an exercise physiology lab to measure body fat composition?
During a standing pulling assessment a client compensates by moving his head forward- what static stretch is appropriate?
What assessment is most appropriate to determine an athletes max strength capabilities of the upper body pressing musculature?
Bench press 1 RM
What auditory cue would a trainer use for a client who is performing a stability ball crunch?
Perform a chin tuck to take stress off of the neck
What technique is more of a risk, than a benefit for a new senior client?
Arching quadricep stretch
What is correct when regarding proper spotting technique for a client using Dumbbells?
Spot at the clients wrists
An obese client who has been diagnosed with peripheral artery disease (PAD) should be advised to...
Strive for 20-30 minutes of continuous areobic activity daily
What is the next progression to a two arm dumbbell chest press on a stability ball for a client in phase 1 of the opt program?
Alternating arm dumbbell chest press on a stability ball
A client is currently groaning in the hyper trophy phase of the opt model, which phase of the flexibility continuum would be the most appropriate ?
A client is placing pressure on his calf muscle 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 one of the opt model the trainer should?
Avoid prone positions
What form of stretching should be used to decrease muscle spindle activity of a tight muscle before and after physical activity?
A trainer is working with a 65 year old client is sedentary. What SAQ drill is would be appropriate?
Stand up to figure 8
What visual cue would a trainer use for a client who is performing the single leg scaption exercise?
Demonstrate raising both arms, thumbs up at a 45 degree angle in front of the body.
Within the stabilization phase of resistance training what would be the appropriate regression of the two arm shoulder press seated on a stability ball?
Seated on a bench
A client is performing a prone iOS ab exercise. A trainer notices he is not able to keep proper alignment. As a regression the trainer should instruct the client to perform the exercise...
Ina standard push up position
The proper balance progression to increase a clients proprioception is what?
Two leg stable, one leg stable, two leg unstable, oneleg unstable
What is the proper ending position of the back leg during cable rotation?
What is an appropriate kinesthetic cue for a client performing a standing cable row?
Have the client imagine she is squeezing a quarter between her shoulder blades
Which of the following is the correct kinetic chain checkpoint for single leg squat?
Knee in line with the second and third toe
What is appropriate when spotting during a bench press?
Determine how many reps the client will perform before beginning the set
What is the best example of stabilization level plyometric exercise?
Have the client perform a squat jump and hold the landing for 5 seconds before performing another rep
What exercise is a dynamic stretch?
Single leg squat touch down
What exercise is most appropriate for the goal of targeting local core stabilizers ?
Prone iso abs
What resistance training systems is advised for clients who have lung disease?
Circuit training systems
What warm up strategies is the most appropriate for a client in the stabilization level of the opt model?
Step 1. Self myofascial release 2. Static stretching 3. Cardiorespiratory exercise
PerfoRming resistance training exercises in a circuit fashion in order to burn more calories is an example of what principle of specificity?
The adaption of muscular hyper trophy is best achieved by using what rep range and intensity?
6-12 reps at 75%- 85% of 1 RM
What balance exercise is appropriate for for a client training in phase 2 of the opt model?
Single leg squat touch down
On Monday a client trains chest, shoulders, and triceps Thursday be trains back, biceps, and legs. This is an example of what type of resistance training system?
Split routine system
What resistance training system aims to distribute blood flow between upper and lower extremities ?
Peripheral heart action system
What represents the minimum requirements as specified by the 2008 physical activity guidelines for Americans ?
Adults shoukd accumulate 150 minutes of moderate intensity aerobic activity every week or 75 minutes of vigorous intensity areobic activity every week
What is a physiologic adaption a client experiences from high volume resistance training ?
Increased metabolic rate
What is the recommended rep tempo for a client performing a ball squat during phase 1 of the opt model?
A client has been performing cardio respiratory exercises for four weeks what physiologic adaptions should a trainer expect to observe in a client?
Increased oxidative capacity of muscle
During functional movement patterns a client demonstrates excessive spinal motion what core exercises should the trainer recognize as being the most appropriate for this individual?
Two leg floor bridge
All exercise training recommendations including cardio respiratory exercise should use the FITTE principle. What does FITTE stand for ?
Frequency, intensity, type, time, enjoyment
What should the trainer advise for a pregnant client in her 3 red trimester?
Discontinue exercises in the supine position
What is an appropriate warm up for a client in phase 1 of the opt model ?
Self myofascial release and static stretching
A new client tells the trainer she is experiencing soreness following her first exercise session. Which stage of general adaptation syndrome does this represent ?
What is an appropriate movement assessment for a senior client who is sedentary?
What is a benefit of integrated cardio respiratory training?
Decreasing resting heart rate
What superset is appropriate for a client training in phase 5 of the opt model?
Barbell squat superset with a jump squat
What micronutrients should be at low levels or absent in a multivitamin?
What recommendation is the most appropriate for a client who desires to achieve lean body mass gain?
Eat at least four meals each day
To enhance athletic ability for endurance athletes how much carbohydrate intake is recommended six days before an event?
4 g/kg of body weight
What popular diet advocates consuming less than 21% of total calories from carb sources?
An excess of what vitamin may cause complications Ina client who is taking blood thinners ?
What is a source of soluble fiber?
What is an appropriate percentage of total caloric intake from fat for an athlete?
What is an approximate amount of water that a man who is sedentary should consume on a daily basis ?
3.0 L or 13 cups
A high protein diet is commonly associated with
A decrease in glycogen stores
What is classified as a carbohydrate?
A trainer is working with a client who is attempting to increase his lean body mass. The trainer should recognize that the highest percentage of caloric intake should come from what?
What vitamin is fat soluble?
What is an example of a non directive question?
What are your top three fitness goals?
What is the purpose of asking your client an open ended question?
So the client can provide a more in depth answer to invite discussion
The fitness professional asks the client "why do you want to lose weight" this is an example of what kind of question?
The client tells the trainer she does not exercise but that she is thinking about becoming more active in the next 6 months. In what section of the stages of change model is the client in?
When a family member pressures a loved one to exercise that person may respond by exercising less. This is known as...
People most frequently cite what reason for not exercising?
A lack of time
What statement refers to a SMART goal?
I will reduce my body fat by5% in12 weeks by exercising 60 minutes five days per week and eating a 1600 calorie diet per day
What statement refers to a SMART goal?
I will lose 15 pounds in eight weeks by jogging for 30 minutes five days per week with weekly weigh ins to monitor my progress
What strategy can a trainer incorporate that may enhance the clients exercise adherence ?
What is an example of an open ended question?
What is your fitness goal?
What is an appropriate example of a fitness professional practicing proper conduct and upholding NASMs code of professional conduct?
Training a client with coronary artery disease who has received medical clearance
A certified personal trainer is working for two weeks on a cruise ship as a guest instructor, according to the code of professional conduct what is an example of a client that the trainer is allowed to train?
A 60 year old man who has cardiac arrhythmia and a written medical clearance to exercise and prescribed restrictions on which exercises to avoid
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 physician for further evaluation
According to the NASM BOC COD of professional conduct certified personal trainers are required to meet legal and ethical requirements and uphold high levels of professionalism, which include...
Referring the client to other health care professionals when nutritional meal plans are requested, unless the trainer has been spe ifically trained to do so
During the subjective assessment, a client reports a pain and swelling in his right knee. What is the best course of action for the personal trainer to take?
Instruct the client to see a physician to diagnose the problem
What is an action within the scope of the NASM BOC CODE OF PROFESSIONAL CONDUCT
Refer the client to the appropriate medical practitioner when injured
What best allows the trainer to comply with the NASM code of professional conduct?
Maintain adequate liability insurance
When it comes to client confidentiality when would it be appropriate to share a clients personal information with someone else?
When a client aggrees in writing thst you may share her personal information
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