NASM Final Exam Practice Test One – Flashcards

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Which of the following is a benefit of performing self-myofascial release after a workout?
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It helps speed up the recovery
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Which of the following is the process of getting oxygen from the environment to the tissues of the body?
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Diffusion
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Reactive training improves neuromuscular efficiency and improves the range of speed set by the _______.
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Central Nervous System
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An aspiring fitness trainer's first goal is to:
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Obtain a certification from a recognized and accredited organization
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What is blood pressure (BP)?
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It is the pressure of the circulating against the walls of the blood vessels
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Bracing is referred to as a(n) ________of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.
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Co-contraction
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When foam-rolling the hip flexor, which of the following action is most likely to increase compression into the low back?
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Placing the hips on the ground
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In the endocrine system, the _______ secretes hormones such as corticosteroids and Catecholamines in response to stress.
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Adrenal Glands
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A lower crossed syndrome is characterized by:
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An anterior tilt to the pelvis
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Miguel is a 20-year-old client with a desired training intensity of 50 percent of his maximal heart rate. He has a resting heart rate of 35 bpm. Calculate Miguel's target heart rate.
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115 beats per minute
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Exercises help establish optimal landing mechanics in the ________ level of reactive training.
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Stabilization
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(12) 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?
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Sternocleidomastoid and Pectoralis Major
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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.
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He let his heel hang off a step
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A _______ trait changes over time.
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Dynamic
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While pressing overhead during a Multiplanar Step-Up to 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.
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Latissimus Dorsi
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In which of the following cases should the medicine ball rotation chest pass be avoided?
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When the client has potential back problems
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When an individual performs chest presses, the range of motion at the shoulder joint is determined by the load one is lifting and ____________.
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Tissue extensibility
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The knees on a squat should __________.
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Track in line with the 2nd and 3rd toes
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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?
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Regress to the resistance band lift
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Bracing occurs when a person contracts the abdominal, _________, and buttock muscles at the same time.
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Lower Back
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Operations activities are those that ______.
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Do not directly generate revenue
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When performing the single-leg dumbbell Scaption, what is the immediate regression?
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Two Legs
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Why should fitness professionals set a session plan before beginning training sessions for clients?
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It helps fitness professionals keep track of a client when they have several clients
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What is the effect of beta-blockers on the heart?
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They decrease the heart rate
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The science concerned with the internal and external forces acting on the human body and the effects produced by these forces is known as ___________.
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Biomechanics
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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?
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Looking up during the exercise
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The belief in one's ability to succeed in a specific situation is termed ________.
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Self-Efficacy
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Which of the following is part of the subjective information gathering in a fitness assessment?
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Occupation
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Identify a characteristic of muscle spindles.
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They are sensitive to change in length of muscle and the rate of that change
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How long does pressure need to be held on the tender spot while using self-myofascial release?
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30 seconds
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The Durin-Womersley percent body fat test includes the _____ as a site for testing.
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Illiac Crest
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Which of the following is most likely to happen in the first 30-minutes of the initial session of behavioral training.
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Talking and getting to know a client's needs and goals
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Low-volume training with high intensity produces an:
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Increased rate of force production
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Credibility can be obtained by ________.
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Being a role model
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Which of the following constitutes the local stabilization system?
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Type I Muscle Fibers
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Which of the following should be ensured when training a client who is a beginner?
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They should be given moderate-intensity activities
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Which of the following is true of the Valsalva maneuver?
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It refers to the maneuver in which a person attempts to exhale forcibly through closed glottis
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Identify the purpose of the stretch-shortening cycles.
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To produce the necessary force to change the direction of an object's center of gravity
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Measuring a client's resting heart rate by placing two fingers along the lateral side of the arm in line and just above the thumb is an example of recording a client's:
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Radial Pulse
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Which of the following is a function of the respiratory system?
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Bringing oxygen into the lungs and removing carbon dioxide from the lungs
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The _______ can also be used to determine training intensities of the bench press.
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Upper extremity strength test
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Large-scale facilities typically have_________.
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Multiple Locations
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While performing a squat, lowering the body towards the ground is considered a(n) ________ of the muscle.
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Eccentric Action
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Which of the following is the correct order for the stage of change model?
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Precontemplation, Contemplation, Preparation, Action, Maintenance
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Which of the following is considered to be a subjective assessment?
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Lifestyle
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Identify a goal of Maximum Strength testing.
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To improve peak performance
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Identify the method used to estimate the amount of subcutaneous fat beneath the skin.
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Skinfold Measurement
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Which of the following muscles does the single-leg balance engage?
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Gluteus Maximus
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The study of personality, values, opinions, attitudes, interests, and lifestyles is called _______.
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Psychographics
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Which of the following scenarios illustrates high self-efficacy?
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An individual adheres to his or her exercise regimen regardless of the temptation
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When performing a _________, the resistance must be placed in such a way to resist elbow extension.
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Standing Triceps Extension
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The highest rate of oxygen transport and utilization achieved at maximal physical exertion is called:
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Maximal Oxygen Consumption
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Statistical data relating to population and the particular groups in it is called __________.
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Demographics
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Which of the following is true of stage III of a stage training exercise program?
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The warm-up phase for clients with a heart rate between 65-75 percent is about 10 minutes
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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 is an example of which section of the Stages of Change model?
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Preparation
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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 _________.
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Ankle Plantarflexion
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Exercises involve little motion through the spine and pelvis in ________ training.
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Core-stabilization
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A 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?
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A 60-year-old man who has cardiac arrhythmia, a written medical clearance to exercise, and prescribed restrictions on which exercises to avoid.
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In the context of selecting an appropriate speed of movement during training, muscular endurance and stabilization is best developed with a(n):
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Slow Repetition Tempo
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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 _________.
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Body posture
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A squat jump with stabilization exercise requires a client to hold the landing position for ________.
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3-5 seconds
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The Physical Activity Readiness Questionnaire (PAR-Q) is primarily aimed at identifying an individual's:
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Level of risk for cardiovascular disease
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Which of the following statements is true of the strength level of reactive training?
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Exercises in this level require greater specific, speed, and neural demand
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Which is the preferred pulse point to record a person's heart rate?
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Radial Pulse
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Jenna is an active member of a fitness club who regularly attends a fitness program. However, she has to go on a three-week long trip in 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?
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Problem-Focused Coping
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Which of the following methods uses a percentage of a client's estimated maximal heart rate to calculate target heart rate?
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Peak Maximal Heart Rate
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Which of the following is a similarity between association and dissociation strategies during exercise?
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Both allow clients to shift their focus during exercise
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Which of the following is a regression of the two-leg, alternating-arm standing cable row exercise?
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Seated cable row exercise
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Which of the following statements is true of the body mass index (BMI)?
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The risk of chronic disease increases in proportion to the rise in BMI in both adults and adolescents
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According to the Optimum Performance Training (OPT) model, which of the following corresponds to the first phase of training?
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Stabilization endurance training
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Which system is responsible for generating the internal tension that manipulates the bones of the body to produce movements?
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Muscular system
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Recertification requires that the fitness professional obtain ____ CEUs every two years.
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2.0
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The _______ is an imaginary bisector that divides the body into front and back halves.
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Frontal
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Which of the following is true of the interval sessions in a stage training exercise program?
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It should ideally be in the work-to-rest ratio of 1:3
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Which of the following is part of the objective information collected in a fitness assessment?
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Psychological measurements
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An eccentric motion is synonymous with _________.
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Deceleration
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In order to develop maximal strength or power, training will require ______.
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A series of exercises, one after the other, with minimal rest periods in between.
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Identify a feature of the exercises in the power level of reactive training.
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They help improve dynamic neuromuscular efficiency.
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The focus in the stage II of stage training is on:
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Increasing the workload of an exercise activity
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___________ is the movement of the arm of thigh in the transverse plane from a lateral position to an anterior position when the joint is in an anteriorly flexed position.
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Horizontal adduction
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The training strategy for Strength Endurance Training involves using ________.
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Superset
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____ refers to a position on the same side of the body.
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Ipsilateral
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In the human body, the ankle is more _______ to the hip than the knee.
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Distal
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Landing behind the ball of the foot while performing power exercises would _________.
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Ensure proper force production through the foot and lower extremity
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Multiplanar Step-Up to balance is an example of a ________.
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Balance-strength exercise
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An individual exercises regularly, but has not yet maintained the behavior for six months. In which of the following sections of the Stages of Change model is this individual?
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Action
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Body Mass Index (BMI) is a quick and easy method to determine:
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Whether a client's weight is appropriate for his or her height
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What is the best example of performing an exercise in a proprioceptively enriched environment?
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Dumbbell chest press on stability ball
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High-volume training with low intensity produces an:
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Increased metabolic rate
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___________ is the preferred method to measure maximal oxygen consumption.
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The submaximal exercise test
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______ is an example of a strength exercise during resistance training workouts.
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Bench press
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The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement is called ________.
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Proprioception
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Ice-skating is an example of a ______.
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Reactive-power exercise
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A barrier to establishing rapport is ______.
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Being disinterested
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_________ services are similar and share a beneficial relationship with other service offerings.
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Complementary goods
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While attempting butt kick, a reactive stabilization exercise, an individual should avoid ________.
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Arching the lower back
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________ is produced primarily in the ovaries in the female and gives rise to female secondary sexual characteristics.
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Estrogen
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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?
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Transverse abdominis
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Which of the following is a small chamber located superiorly on either side of the heart that gathers blood returning or the heart?
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Atrium
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Which of the following scenarios best demonstrates a trainer's skills at encouraging a client to practice self-monitoring?
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Have a client keep an exercise log on a calendar to help keep him motivated
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