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NASM > FINAL EXAM 444, 333, 111 > Flashcards

FINAL EXAM 444, 333, 111 Flashcards

1
Q

How should the amortization phase of the stretch-shortening cycle be described?

A

The transition from eccentric loading to concentric unloading.

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2
Q

What is reached when a talk test during exercise reveals a client to be working at ventilatory threshold 2?

A

The level at which the body can work at its highest sustainable steady-state intensity for more than a few minutes.

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3
Q

The PAR-Q+ and pre participation process reflects what three health indicators?

A

1) An individual’s current level of physical activity

2) the presence of signs and symptoms of disease

3) the individual’s desired exercise intensity.

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4
Q

In most individuals, to what pressure is the blood pressure cuff inflated when measuring resting blood pressure?

A

The cuff is inflated to a value of 20 to 30 mm Hg above the point at which the pulse can no longer be felt at the wrist.

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5
Q

Which skin fold sites are measured if determining body composition via the Durnin-Womersley protocol?

A

Biceps
Triceps
Subscapular
Suprailiac

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6
Q

Which of the following waist-to-hip ratios (WHRs) places Amy (a female) in high-risk category for cardiovascular disease?

A

WHR of .88

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7
Q

Which test would you select as the most appropriate when attempting to. measure. the overall fitness level of a fit. college-aged athlete who competes on the school’s rugby team?

A

The 1.5 mile (2.4-km) run test

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8
Q

The standard Jackson and Pollock 3-Site protocol for women requires skin fold measurements at which of the following sites?

A

Suprailiac
Thigh
Triceps

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9
Q

For which movement impairment would you see the knees bow outward?

A

Knee varus

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10
Q

For which movement impairment would you see the shoulders moving upward toward the ears?

A

Shoulder elevation

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11
Q

What are the five kinetic chain checkpoints?

A

Feet and ankles
Knees
LPHC
Shoulders
Head and neck

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12
Q

Which muscle would be considered overactive, leading to arms falling forward during the overhead squat assessment?

A

Latissimus dorsi

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13
Q

Which of the following tests uses recovery heart rate rather than exercising heart rate to evaluate cardiorespiratory fitness levels?

A

YMCA 3-minute step test

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14
Q

Which postural distortion is characterized by a forward head and rounded shoulders?

A

Upper crossed syndrome

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15
Q

Which postural. distortion is characterized by flat feet, knee valves, and adducted and internally rotated hips?

A

Pes Plans Distortion Syndrome

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16
Q

Which muscle would be considered underactive, leading to shoulder elevation during the pulling assessment?

A

Lower trapezius

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17
Q

What step height is used for the YMC 3-minute step test?

A

12 inches

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18
Q

Which of the following exercises is typically used to measure maximum strength of the upper extremities during a pushing movement?

A

Bench press strength assessment

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19
Q

How is lower. crossed syndrome characterized?

A

Anterior pelvic tilt and excessive lordosis of the lumbar spine.

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20
Q

Which muscles are typically underactive in association with upper crossed syndrome?

A

Lower trapezius

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21
Q

Which muscle would be considered underactive, leading to the excessive forward trunk lean during the overhead squat assessment?

A

Gluteus maximus

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22
Q

Which of the following tests is used to measure lateral acceleration, deceleration, agility, and control?

A

Pro shuttle

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23
Q

Which muscles are typically overactive in association with lower crossed syndrome?

A

Hip flexors and lumbar extensors

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24
Q

How many skin fold sites are measured when determining body composition using the Durnin-Womersley protocol?

A

Four

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25
Q

What. does BMI (body mass index) assess for?

A

Whether a person’s weight is appropriate for their height

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26
Q

What is the best description of a steady-state heart rate?

A

Any stage at which the physiological response of heart rate from the cardiovascular system becomes relatively constant in relation to the amount of work being performed

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27
Q

What do you visualize to detect the movement impairment of knee valgus?

A

The knees collapsing inward

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28
Q

For which movement impairment would you see the knees bow outward?

A

Knee varus

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29
Q

Which of the following tests is used to measure lateral speed and agility?

A

Lower extremity functional test (LEFT)

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30
Q

What term refers to the ability of a test to produce consistent and repeatable results?

A

Reliability

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31
Q

In which BMI category would you classify Vincent if he was a BMI of 27?

A

Overweight

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32
Q

What are three postural distortion patterns to look for in static postural assessments?

A

Pes Plans distortion syndrome
Lower crossed syndrome
Upper crossed syndrome

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33
Q

Which of the following is the initial assessment that should be completed prior to starting any exercise or training program?

A

Health risk assessment

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34
Q

Which term defines the degree to which a test specifically measures what it is intended to measure?

A

Validity

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35
Q

What tests should be performed last in the overall assessment flow?

A

Performance assessments

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36
Q

Which of the following statements defines the chest skin fold location for men?

A

A diagonal fold taken half the distance between the anterior axillary line and the nipple.

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37
Q

How is upper crossed syndrome characterized?

A

Forward head and protracted shoulders

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38
Q

Which. muscles are typically underachieve when the feet turn out?

A

Anterior and posterior tibialis

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39
Q

Into which category would a resting blood pressure score of 128/79 mm Hg fall?

A

Elevated

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40
Q

What is the most valid measurement of aerobic fitness?

A

VO2max

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41
Q

Which muscles are typically underactive when the feet turn out?

A

Anterior and posterior tibialis

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42
Q

Which of the following tests is designed to test reaction capabilities, acceleration, and maximal sprinting speed?

A

40-yard dash

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43
Q

How is lower crossed syndrome characterized?

A

Anterior pelvic tilt and excessive lordosis of the lumbar spine.

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44
Q

Which movement assessment is a global observation of the entire kinetic chain and recommended as the first movement assessment to use with all clients?

A

Overhead squat

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45
Q

What principle is hydrostatic underwater weighing based upon?

A

Archimedes’ principle

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46
Q

Which postural distortion is characterized by a forward head and rounded shoulders?

A

Upper crossed syndrome

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47
Q

Which muscles would be considered underactive, leading to the low back arching during the overhead squat assessment?

A

Gluteus maximus

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48
Q

Where is it most common to take an individual’s circumference measurement to assess health risk?

A

Waist

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49
Q

Which muscles may be overactive with knee valves during the single-leg squat?

A

Adductor complex

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50
Q

Which of the following waist-to-hip ratios (WHRs) places Amy (a female) in the high-risk category for cardiovascular disease?

A

WHR of 0.88

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51
Q

Which type of assessment measures overall strength, stability, muscular endurance, and agility?

A

Performance assessment

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52
Q

Which muscles are typically underactive in association with lower crossed syndrome?

A

Abdominals

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53
Q

Which muscles would be considered overactive, leading to arms falling forward during the overhead squat assessment?

A

Latissimus dorsi

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54
Q

Which of the following blood pressure readings would classify an individual as having stage 1 hypertension?

A

135/80 mm HG

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55
Q

Which of the following tests is used to measure lateral acceleration, deceleration, ability and control?

A

Pro shuttle

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56
Q

Which muscles may be overactive with knee valves during the overhead squat?

A

Tensor fascia latte and adductor complex

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57
Q

How should the amortization phase of the stretch-shortening cycle be described?

A

The transition from eccentric loading to concentric unloading.

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58
Q

after energy is stored, the contractile tissue releases this elastic energy during the concentric phase.

A

the storage and release of this elastic energy increases force production if the time between the eccentric and concentric phase is rapid.

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59
Q

What ar the three categories within the lipid family?

A

Triglycerides
Phospholipids
Sterols

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60
Q

Which of the following would make a person better at oxidizing fat?

A

Having more mitochondria in their muscle

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61
Q

Compared to nonhdme iron, heme iron is absorbed how?

A

More efficiently

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62
Q

Vitamin K supplements should be avoided by those taking which type of medication?

A

Anticoagulants (e.g., warfarin)

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63
Q

Which of the following exercises would be most likely to contribute to an acute increase in testosterone levels?

A

Back squat

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64
Q

Which of the following muscles is primarily targeting when performing a biceps curl exercise with the thumb up?

A

Brachioradialis

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65
Q

What is the purpose of the intervertebral discs?

A

They act as shock absorbers.

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66
Q

Which of the following is a limiting factor for how long anaerobic glycolysis can proceed?

A

Free hydrogen ions

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67
Q

Which of the following contributes the most to the total calories burned in a day?

A

Resting metabolic rate

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68
Q

Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?

A

Third class

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69
Q

Accumulating too much of a vitamin or mineral in the body may lead to what?

A

Toxicity

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70
Q

What term is used to describe the premise that increased ventricular filling improves contractile force of the heart as a result of greater. stretch of cardiac fibers?

A

Frank Starling Law of the Heart

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71
Q

A client who is training with you to improve his body composition states that he only slee[s 4 or 5 hours a night because he thinks that any more is a waste o time. How might you respond to him in view of his boy composition goals?

A

Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental to weight management.

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72
Q

Which heart chamber receives oxygenated blood and pumps it to the body?

A

Left ventricle

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73
Q

What is the best definition of essential when discussing human nutrition?

A

Must be obtained in the diet, as the body is incapable of producing the nutrient on its own.

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74
Q

What is a kilocalorie (kcal)?

A

The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius.

It is also the same thing as 1 food calorie.

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75
Q

Which of the following components of total daily energy expenditure (TDEE) is responsible for the most energy expenditure throughout the day?

A

Resting metabolic rate (RMR)

76
Q

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the limbo-pelvic-hip complex?

A

Lateral subsystem

77
Q

Which type of training would most likely lead to increased levels of testosterone, insulin-like growth factors, and growth hormone?

A

Overload training that is of high intensity with limited rest periods.

78
Q

Which mechanism is responsible for increasing the rate of heart conduction?

A

Activation of the sympathetic nervous system (fight or flight)

79
Q

Which of the following examples describes a muscle that is functioning as an antagonist?

A

The biceps brachia being active during elbow extension.

80
Q

Which of the following muscle groups work both eccentrically and concentrically in the sagittal plane during a squat?

A

Quadriceps

81
Q

What is adaptive thermogenesis?

A

Metabolic adaptions an changes in energy expenditure due to changes in energy intake.

82
Q

Pronation of the foot describes what multiplanar movements?

A

Eversion
Dorsiflexion
Ankle abduction

83
Q

Complete protein source

A

Dairy foods

84
Q

What is the high-energy compound used by the body to do work?

A

ATP

85
Q

The anterior oblique subsystem includes which of the following muscle groups?

A

Adductor (inner) thigh muscles
Obliques
Hip external rotators

86
Q

What structure in the heart transfers the electrical signal from the sinoatrial (SA) node to the atrioventricular (AV) node?

A

Internodal pathway

87
Q

What is bioenergetics?

A

The study of the ways in which food is turned into energy.

88
Q

What is explained by the sliding filament theory?

A

The shortening of a sarcomere to produce a muscle contraction.

89
Q

What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?

A

Torque

90
Q

How does taking “high” doses of vitamin C impact health?

A

More is not always better. In some cases, increasing the dosage does not come with many adverse effects, but it also does not increase health benefits. An increased dose of Vitamin C over 1 g reduces absorption. ***

91
Q

Which muscle functions in a feed-forward mechanism in anticipation of limb movements?

A

Multifidus

92
Q

Which of the following muscles are responsible for normal resting state (quiet) breathing?

A

Diaphragm

93
Q

What is excess post exercise oxygen consumption (EPOC)?

A

EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise. ***

94
Q

Pronation of the foot describes what multiplayer movements?

A

Eversion
Dorsiflexion
Ankle abduction

95
Q

Movements that take place within a join and are not visible to the human eye may be classified in what way?

A

Arthrokinematic

96
Q

The process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure of structures?

A

Alveolar sacs

97
Q

Calcium is often associated with bone health, but why is it also important for muscular function?

A

It stimulates actin and myosin activity.

98
Q

What is explained by the sliding filament theory?

A

The shortening of a sarcomere to produce a muscle contraction.

99
Q

The cardiovascular and respiratory systems work together to remove what waste product?

A

Carbon dioxide

100
Q

What does the electron transport chain (ETC) do?

A

The ETC uses a hydrogen gradient to create ATP.

101
Q

What type of exercise accommodates effort whereby the harder the individual pushes or pulls, the more resistance they feel, despite the movement speed remaining constant?

A

Isokinetic

102
Q

A client plans to go for a 10-mile run, but they become fatigued after 7 miles, so they stop. What is the most likely cause of this fatigue?

A

Glycogen stores were exhausted.

103
Q

Which organization must approve a supplement prior to it being sold?

A

Supplements do not require approval prior to sale.

104
Q

What does the electron transport chain (ETC) do?

A

The ETC uses hydrogen gradient to create ATP.

105
Q

Movements that take place within a joint and are not visible to the human eye may be classified in what way?

A

Arthrokinematic

106
Q

What is excess postexercise oxygen consumption (EPOC)?

A

EPOC is the increase in aerobic metabolism above baseline the occurs for a period after exercise.

107
Q

What is characteristic of a type II muscles fiber?

A

Short-term contractions

108
Q

Which of the following hormones, if increased at baseline, ma be indicative of overtraining?

A

Cortisol

109
Q

what is the process called that prepared fatty acid substrates to enter the citric acid cycle?

A

Beta-oxidation

110
Q

Iodine has a major role in which bodily process?

A

Thyroid function

111
Q

What is the ventilatory threshold 2 (VT2)?

A

The point at which the body shifts almost entirely to using carbohydrates for fuel.

112
Q

In order to optimally load muscle during the eccentric phase, the fitness professional should recommend which of the following?

A

Lower the weight more slowing to increase time under tension.

113
Q

What are the end products of the electron transport chain?

A

ATP and water

114
Q

What are triglycerides?

A

The stored form of fat.

115
Q

Abnormal breathing may be associated with which of the following effects?

A

shallow rapid breaths with use of the sternocleidomastoid.

116
Q

What is the most appropriate response from a CPT if a client insist on using a steroid or other harmful substance?

A

Tell them no, and refer them to a licensed medical professional for further advice.

117
Q

What are the two components of the central nervous system?

A

Brain
Spinal cord

118
Q

what are the two divisions of the skeletal system?

A

Axial
Appendicular

119
Q

What component of breathing improves blood flow back to the heart?

A

Inspiration with a decrease in intrathoracic pressure.

120
Q

What best describes the all-or-nothing principle?

A

A motor unit will either contract maximally or not at all.

121
Q

What is end-diatonic volume?

A

The amount of blood in the ventricle before contraction.

122
Q

Which governmental agency regulates dietary supplements in the United Kingdom?

A

European Food Safety Authority (EFSA)

123
Q

The water-soluble vitamins include which vitamins?

A

Vitamin C and the B complex vitamins

124
Q

What is cardiac output?

A

The volume of blood pumped by the heart per minute.

125
Q

which of the following stamens would be accurate with regard to muscle force and velocity during a concentric contraction?

A

As the velocity of the muscle action increases, its ability to produce force decreases.

126
Q

What is the anatomical term that describes something positions on the opposite side of the body?

A

Contralateral

127
Q

Which of the following is iron considered to be?

A

Trace mineral

128
Q

Where is the heart located in the thoracic cavity?

A

Central to the left and anterior to the spine.

129
Q

How many calories are in 1 gram of protein?

A

4

130
Q

What is the purpose of the peripheral nervous system?

A

To connect the central nervous system to the rest of the body.

131
Q

A Certified Personal Trainer wants to improve a client’s outcome expectations for resistance training. What behavior change technique might they use?

A

Providing information on the health benefits.

132
Q

Individuals in this stage of change may sporadically engage in physical activity but without any form, structure, or consistency.

A

Preparation

133
Q

Having an informal role in an exercise group is demonstrated by which example?

A

Planning social gatherings for the group

134
Q

What term is defined as the generic modifiable factors that impact behavior?

A

Determinants

135
Q

In a group exercise setting within a fitness facility, which person should greet all members, make everyone feel welcome, and ensure that participants hav ethe right equipment and attire to participate safely?

A

Exercise leader

136
Q

At which stage of change are set-efficacy levels generally the highest?

A

Maintenance

137
Q

Which of the following would be considered a process goal?

A

Run three times a week

138
Q

a client wants to improve their deadlift. Which of the following is an outcome goal?

A

I want to deadlift 300 pounds.

139
Q

When a person is thinking aobut implementing change ut has not yet taken any steps to get started, what stage of change are they likely in?

A

Contemplation

140
Q

What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?

A

Motivational interviewing

141
Q

Research has demonstrated that moderate-intensity exercise is best for which of the following?

A

Providing psychological benefits

142
Q

When it comes to barriers to exercise, which statement is correct?

A

Barriers to exercise are often cited by people who are sedentary or infrequently active.

143
Q

When family members are not supportive of exercise-related behaviors, it can be viewed as which of the following?

A

A barrier to exercise

144
Q

Which of the following describes attitude?

A

The degree to which a person has a favorable or unfavorable evaluation of a behavior.

145
Q

Whit is explained by the sliding filament theory?

A

The shortening of a sarcomere to produce a muscle contraction.

146
Q

What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?

A

Torque

147
Q

What does the electron transport chain (ETC) DO?

A

The ETC uses a hydrogen gradient to create ATP.

148
Q

Movements that take place within a joint and are not visible to the human eye may be classified in what way?

A

Arthrokinematic

149
Q

What is excess post exercise oxygen consumption (EPOC)?

A

EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise.

150
Q

Pronation of the foot describes what multiplayer movements?

A

Eversion, dorsiflexion, and ankle abduction

151
Q

Which of the. following muscles are responsible for normal resting state (quiet) breathing/

A

Diaphragm

152
Q

type ii muscle

A

short-term contractions

153
Q

which muscle functions in a feed-forward mechanism in anticipation of limb movements?

A

multifidus

154
Q

what type of lever could be described as having a fulcrum in the middle like a seesaw?

A

first class

155
Q

what is the process called the prepared fatty acid substrates to enter the citrus acid cycle?

A

beta-oxidation

156
Q

iodine has a major role in which bodily process?

A

thyroid function

157
Q

why is the ventilatory threshold 2 (VT2)?

A

the point at which the body shifts almost entirely to using carbohydrates for fuel.

158
Q

One of the two interdependent division so fate nervous system is the central nervous system. what is the second division?

A

peripheral nervous system

159
Q

what is the concept that describes the human body as a chain of interdependent links that work together to perform movement?

A

kinetic chain

160
Q

Overactive hip flexors may lead to which of the following postural compensations?

A

anterior tilting of the pelvis and an increased low-back arch.

161
Q

what is the anatomical term that describes something positioned on the opposite side of the body?

A

contralateral

162
Q

this of the following muscle groups work both eccentrically and concentrically in the sagittal plane during a squat?

A

quadriceps

163
Q

What is accurate with regard to muscle force and velocity during an eccentric muscle action?

A

As the contraction velocity increases the ability to develop force also increases.

164
Q

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the limbo-pelvic-hip complex?

A

Lateral subsystem

165
Q

What best describes an essential amino acid?

A

An amino acid that must be obtained via diet, as it is not produced by the body.

166
Q

Which of the following would occur during intermittent exercise?

A

all three energy systems would be used at some point during the activity.

167
Q

The posterior oblique subsystem includes which of the following muscle groups?

A

Thoracolumbar fascia and contralateral gluteus Maximus.

168
Q

Which joints are most associated with human movement?

A

synovial

synovial joints comprise about 80% of the total joints in the body and have the greatest capacity for movement.

169
Q

banned substance in the us

A

dimethylamylamine (DMAA)

170
Q

how many calories are in 1 gram of protein?

A

4

171
Q

increased levels of testosterone
insulin-like growth factors
growth hormone

A

overload training that is of high intensity with limited rest periods

172
Q

in order to optimally load muscle during the eccentric phase, the fitness professional should recommend which of the following?

A

lower the weight more slowly to increase time under tension

173
Q

what are the end products of the electron transport chain?

A

atp and water

174
Q

abnormal breathing may be associated with which of the following effects?

A

shallow rapid breaths with use of the sternocleidomastoid

175
Q

what are the two components of the central nervous system?

A

the brain and spinal cord

176
Q

what measurement is dependent upon the length of the lever arm and the angel between the force application and the lever arm?

A

Torque

177
Q

What component of breathing improves blood flow back to the heart?

A

inspiration with a decrease in intrathoracic pressure

178
Q

what is cardiac output?

A

The volume of blood pumped by the heart per minute.

179
Q

which of the following statements would be accurate with regard to muscle force and velocity during a concentric contraction?

A

As the velocity of the muscle action increases, its ability to produce force decreases.

180
Q

iron

A

trace mineral

181
Q

which heart chamber receives deoxygenated blood and pumps it to the lungs?

A

right ventricle

182
Q

sliding filament theory

A

shortening of a sarcomere to produce a muscle contraction

183
Q

what is true about biologically active forms of vitamins?

A

biologically active forms are most effective for augmenting body levels.

184
Q

client complains of lacking energy

A

inadequate carbohydrate intake

185
Q

calcium

A

stimulates actin and myosin activity

186
Q
A

NASM (5 decks)

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