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Full E Flashcards

1
Q

What are the three macro-nutrients?

A

Protein, carbohydrates, and lipids

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2
Q

Which of the following is characterized as a local muscle of the core?

A

Transverse abdominis

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3
Q

In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging?

A

Zone 2

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4
Q

Which of the following vitamins or groups of vitamins plays a key role in energy metabolism?

A

B Vitamins

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5
Q

If someone went out for a 5-mile jog with their friend, which energy system would provide most of the ATP for this activity?

A

Oxidative Phosphorylation

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6
Q

What is the general recommended rest between SAQ reps for beginner clients?

A

15-60 seconds

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7
Q

Where in the digestive system are most fluids absorbed?

A

Small Intestine

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8
Q

Which of the following is true about body image?

A

Body image may not match reality, and people may view their bodies in a negative way and evaluate themselves inaccurately.

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9
Q

If a Certified Personal Trainer helps a client make an action plan to enhance their confidence that they can exercise on their own, what determinant of behavior are they targeting?

A

Self - Efficacy

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10
Q

What key term would best describe an overactive hip flexor complex decreasing neural drive to the hip extensor complex?

A

Altered reciprocal inhibition

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11
Q

What is an important step after conducting an interview with a potential employer?

A

Email

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12
Q

The most well-known and well-researched effect of omega-3 fats relates to which of the following?

A

Heart health

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13
Q

What are the three types of muscles in the body?

A

Skeletal, cardiac, and smooth

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14
Q

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

A

Knee Varus

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15
Q

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

A

Third class lever

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16
Q

Which statement about a Certified Personal Trainer’s scope of practice is accurate?

A

Certified Personal Trainers do not diagnose or treat areas of pain or disease.

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17
Q

Performing 4 weeks of stabilization training before moving on to strength endurance training for another 4 weeks would be an example of what kind of periodization?

A

Linear periodization

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18
Q

Core and balance exercises are a component of which part of an OPT workout?

A

Activation

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19
Q

Which term describes the act of lightly pushing on a client’s shoulders when they are balancing on one foot so they can learn to maintain or recover balance?

A

Perturbation

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20
Q

What is an example of an individual in the alarm reaction stage of the general adaptation syndrome?

A

The person is experiencing delayed-onset muscle soreness.

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21
Q

In what plane of movement do shoulder horizontal adduction and abduction occur?

A

Transverse

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22
Q

Why is the hurdler’s stretch considered to be a controversial lower-body stretch?

A

The stretch provides excessive stress to the inside of the knee

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23
Q

What type of fitness professional has advanced knowledge, training, and experience in designing and implementing strength and conditioning programs for competitive athletes?

A

Strength + Conditioning Coach

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24
Q

Informational support would be provided by which example?

A

Teaching a client how many minutes of cardio they should be accumulating each day

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25
Q

Local muscles typically consist of which type of muscle fibers?

A

Type 1

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26
Q

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

A

Tensor fascia latae and adductor complex

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27
Q

What is a key technique consideration during the squat jump with stabilization?

A

Keeping the knees in line with the toes

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28
Q

How is heart rate collected during the YMCA 3-minute step test to evaluate the cardio-respiratory fitness level of an individual?

A

It is measured over a 60-second count immediately following the test.

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29
Q

You have a client seeking weight loss. What range of sets is most appropriate for SAQ drills?

A

3 or 4 sets

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30
Q

The ability of an individual to maintain proper spinal and hip posture while the extremities are moving most accurately describes which term?

A

Core stability

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31
Q

Before studying to become an NASM Certified Personal Trainer, Kim worked as a copywriter for a large ad agency. Now that she is working as a personal trainer at a fitness studio, she is looking for additional income opportunities. Which of the following would provide her with the best option for increasing her earning potential?

A

Marketing her services as a writer to create blogs and social media posts for her studio as well as other fitness professionals in her area

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32
Q

Regarding free-weight training, which of the following is the most accurate statement?

A

Free weights may improve dynamic joint stabilization and proprioception.

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33
Q

What is defined as the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training?

A

Muscular Hypertrophy

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34
Q

The intensity and direction of someone’s effort describes which of the following?

A

Motivation

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35
Q

What is defined as the distance covered in one stride?

A

Stride length

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36
Q

Which of the following represents a criterion for terminating an exercise test or exercise bout that involves exertion?

A

Any indication of chest pain or angina-like symptoms

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37
Q

In a SWOT analysis, which of the following would be an example of a strength?

A

Having the NASM-CPT credential

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38
Q

Which sense provides information to the central nervous system about where the body is in space?

A

Visual System

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39
Q

What are the three levels of the OPT model?

A

Stabilization, strength, and power

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40
Q

What causes coronary heart disease?

A

Atherosclerosis

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41
Q

Other than age, training history, and injury history, what screening tool is most beneficial in assessing whether a client is ready for plyometric training?

A

Movement assessments

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42
Q

What muscles does the tubing (shoulder) internal rotation exercise primarily target?

A

Subscapularis

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43
Q

When a client indicates that she finds it difficult to complete a workout on her own, she is likely in need of which type of support?

A

Companionship support

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44
Q

Which of the following is considered a benefit of performing a warm-up prior to cardio-respiratory training?

A

Increased respiratory rate and tissue temperature

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45
Q

Which of the following statements is considered to be most accurate?

A

An individual’s cardio-respiratory fitness level is a strong predictor of morbidity and mortality

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46
Q

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

A

Middle + Lower trapezius

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47
Q

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

A

Hip Flexor complex

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48
Q

What is meant by the term tolerable upper limit (UL)?

A

The greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect

49
Q

What is the correct position of the hands during the standing hammer curl exercise?

A

Palms facing inward toward each other

50
Q

Which option is a common power-focused resistance training exercise?

A

Medicine ball soccer throw

51
Q

Which of the following would be an example of nonexercise activity thermogenesis (NEAT)?

A

Cleaning the house

52
Q

Which muscles are typically overactive when the feet turn out?

A

soleus + lateral gastrocnemius

53
Q

A client who has been training consistently for over a year has indicated that he wants to find more efficient ways to exercise at home. Which type of social support does he need?

A

informational support??

54
Q

Which component of blood is primarily responsible for clotting mechanisms?

A

Platelets

55
Q

Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?

A

Standing

56
Q

How is lower crossed syndrome characterized?

A

Anterior pelvic tilt and excessive lordosis of the lumbar spine

57
Q

Agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training?

A

Change of direction

58
Q

What best describes triple flexion when referring to front-side mechanics?

A

Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg

59
Q

What area of the body is most targeted during the single-leg squat to row exercise?

A

Posterior chain

60
Q

What disease is a condition in which fibrous lung tissue results in a decreased ability to expand the lungs?

A

Restrictive lung disease

61
Q

For effective weight loss, how many calories should obese clients expend per exercise session?

A

200 to 300 kcal

62
Q

How can health best be defined?

A

A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity

63
Q

Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?

A

Posterior chain

64
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

65
Q

What is pertinent information for the fitness professional to consider before prescribing flexibility exercises?

A

Any medical precautions or contraindications

66
Q

Which type of muscle fiber is predominantly used during movements that require high levels of force and power, such as a sprint?

A

Type II

67
Q

A client is asked to record what exercises they perform, how much they eat, and how much they sleep. Which of these strategies is the client using?

A

Self-monitoring

68
Q

What is known as a sudden lack of blood supply to the brain, caused by either a blockage in an artery or a ruptured blood vessel?

A

Stroke

69
Q

What is an appropriate tempo for Phase 1 of the OPT model?

A

4-2-1-1

70
Q

What is a key mechanism involved in internal feedback?

A

Proprioception

71
Q

Squat, push, pull, press, hip hinge, and multi-planar movement are all known as what?

A

Movement patterns

72
Q

Which of the following modalities is the least likely to increase joint instability?

A

Strength machines

73
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

74
Q

Which of the following is a banned substance in the United States?

A

Dimethylamylamine (DMAA)

75
Q

Which is a power-focused exercise for the back musculature?

A

Medicine ball pullover throw

76
Q

What are the fat-soluble vitamins?

A

A, D, E, and K

77
Q

Where is the heart located in the thoracic cavity?

A

Central to the left and anterior to the spine

78
Q

You are working with a new client who recently started a low-carbohydrate diet for weight loss. However, she complains of being tired and lacking energy for her training sessions. What might be the reason for her low energy?

A

Inadequate carbohydrate intake

79
Q

Which of the following best defines the base of support of the body?

A

The area beneath a person that consists of all points of contact between the body and the support surface

80
Q

Which type of muscle fiber has a large number of capillaries?

A

Type I

81
Q

What is the correct order of segments for the spine, starting at the top?

A

Cervical, Thoracic, + Lumbar

82
Q

What concept allows a person to jump higher during plyometric exercises?

A

Eccentric loading

83
Q

Intentions are a good predictor of behavior, but what has been shown to help translate intentions into behavior?

A

Planning

84
Q

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

A

Alveolar sacs

85
Q

What duration does the National Academy of Sports Medicine (NASM) typically recommend for the cardio-respiratory portion of the warm-up?

A

Between 5-10 mins

86
Q

Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?

A

Resistance training

87
Q

Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?

A

Osteokinematics

88
Q

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

A

Multifidus

89
Q

The core is defined by the muscles in which region of the body?

A

Lumbo-pelvic-hip complex region

90
Q

Which of the following is not a skill-related concept that would enhance core training?

A

Quickness

91
Q

What are the steps in the cumulative injury cycle?

A

Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalance

92
Q

In which BMI category would you classify Mary if she has a BMI of 17.5?

A

Underweight

93
Q

What does the acronym FITTE-VP, used to design aerobic (cardio) programs, represent?

A

Frequency, intensity, type, time, enjoyment, volume, progression

94
Q

What is the finished hand position when performing the ball cobra exercise?

A

Thumbs pointing up

95
Q

What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?

A

Concentric

96
Q

From the list of items provided, which of the following are not considered benefits of cardio-respiratory training?

A

Decreased tolerance for stress and reduced mental alertness

97
Q

When a client’s heart rate is raised during cardio activities, this is being caused by which system?

A

Sympathetic nervous system

98
Q

What BMI score is considered overweight?

A

25 - 29.9

99
Q

With type 1 diabetes, what hormone does the pancreas fall short in making?

A

Insulin

100
Q

What is the function of the neuro-muscular junction?

A

The site where the nervous system and muscle fibers communicate

101
Q

In order to balance, someone must maintain what point within their base of support?

A

Center of gravity

102
Q

What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction?

A

Pattern overload

103
Q

What change would lead to an increase in cardiac output during exercise?

A

Increased heart rate

104
Q

For which of the following populations is the floor bridge exercise contraindicated?

A

Clients who are in the third trimester of pregnancy

105
Q

What is a proper regression if a client cannot perform the lunge exercise correctly?

A

Step ups

106
Q

What is the peripheral heart action system?

A

A variation of circuit training that alternates upper body and lower body exercises throughout the circuit

107
Q

Which of the following is a component of quickness training?

A

Assessment of visual stimuli

108
Q

What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin?

A

0.5

109
Q

Bridget, an NASM Certified Personal Trainer, is looking for ways to satisfy her CEU requirement. Which of the following would be an accepted means to fulfill this requirement?

A

Completing an NASM specialization worth 1.9 CEUs, along with a CPR/AED course for 0.1 CEUs

110
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

111
Q

Food is composed of which three compounds?

A

Carbs, fats, proteins

112
Q

This term describes an unstable-but-controlled environment used to improve someone’s static, semi-dynamic, and dynamic balance.

A

Proprio-ceptively enriched

113
Q

What is the primary limiting factor for exercise in the client with PAD?

A

Leg Pain

114
Q

When designing a 4-zone model for cardio-respiratory training, what range of intensity defines zone 2?

A

From VT1 to the midpoint between VT1 and VT2

115
Q

At her annual physical, Claire found out her blood pressure was 110/70 mm Hg. According to this information, which statement is true?

A

Her diastolic pressure is 70

116
Q

What is the primary muscle type of the heart?

A

Cardiac

117
Q

Which regions of the spine demonstrate kyphotic curves?

A

Thoracic + sacral

118
Q

What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?

A

About 5-15%

119
Q

The risk of which lower-extremity injury was decreased in female basketball athletes who participated in a 5-week balance training program that improved landing movement mechanics?

A

Anterior cruciate ligament injury

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