Full E Flashcards
(119 cards)
1
Q
What are the three macro-nutrients?
A
Protein, carbohydrates, and lipids
2
Q
Which of the following is characterized as a local muscle of the core?
A
Transverse abdominis
3
Q
In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging?
A
Zone 2
4
Q
Which of the following vitamins or groups of vitamins plays a key role in energy metabolism?
A
B Vitamins
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
6
Q
What is the general recommended rest between SAQ reps for beginner clients?
A
15-60 seconds
7
Q
Where in the digestive system are most fluids absorbed?
A
Small Intestine
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.
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
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
11
Q
What is an important step after conducting an interview with a potential employer?
A
12
Q
The most well-known and well-researched effect of omega-3 fats relates to which of the following?
A
Heart health
13
Q
What are the three types of muscles in the body?
A
Skeletal, cardiac, and smooth
14
Q
For which movement impairment would you see the knees bow outward?
A
Knee Varus
15
Q
Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?
A
Third class lever
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.
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
18
Q
Core and balance exercises are a component of which part of an OPT workout?
A
Activation
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
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.
21
Q
In what plane of movement do shoulder horizontal adduction and abduction occur?
A
Transverse
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
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
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
25
Local muscles typically consist of which type of muscle fibers?
Type 1
26
Which muscles may be overactive with knee valgus during the overhead squat?
Tensor fascia latae and adductor complex
27
What is a key technique consideration during the squat jump with stabilization?
Keeping the knees in line with the toes
28
How is heart rate collected during the YMCA 3-minute step test to evaluate the cardio-respiratory fitness level of an individual?
It is measured over a 60-second count immediately following the test.
29
You have a client seeking weight loss. What range of sets is most appropriate for SAQ drills?
3 or 4 sets
30
The ability of an individual to maintain proper spinal and hip posture while the extremities are moving most accurately describes which term?
Core stability
31
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?
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
32
Regarding free-weight training, which of the following is the most accurate statement?
Free weights may improve dynamic joint stabilization and proprioception.
33
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?
Muscular Hypertrophy
34
The intensity and direction of someone’s effort describes which of the following?
Motivation
35
What is defined as the distance covered in one stride?
Stride length
36
Which of the following represents a criterion for terminating an exercise test or exercise bout that involves exertion?
Any indication of chest pain or angina-like symptoms
37
In a SWOT analysis, which of the following would be an example of a strength?
Having the NASM-CPT credential
38
Which sense provides information to the central nervous system about where the body is in space?
Visual System
39
What are the three levels of the OPT model?
Stabilization, strength, and power
40
What causes coronary heart disease?
Atherosclerosis
41
Other than age, training history, and injury history, what screening tool is most beneficial in assessing whether a client is ready for plyometric training?
Movement assessments
42
What muscles does the tubing (shoulder) internal rotation exercise primarily target?
Subscapularis
43
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?
Companionship support
44
Which of the following is considered a benefit of performing a warm-up prior to cardio-respiratory training?
Increased respiratory rate and tissue temperature
45
Which of the following statements is considered to be most accurate?
An individual’s cardio-respiratory fitness level is a strong predictor of morbidity and mortality
46
Which muscle would be considered underactive, leading to arms falling forward in the overhead squat assessment?
Middle + Lower trapezius
47
Which muscle would be considered overactive, leading to the low back arching during the overhead squat assessment?
Hip Flexor complex
48
What is meant by the term tolerable upper limit (UL)?
The greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse health effect
49
What is the correct position of the hands during the standing hammer curl exercise?
Palms facing inward toward each other
50
Which option is a common power-focused resistance training exercise?
Medicine ball soccer throw
51
Which of the following would be an example of nonexercise activity thermogenesis (NEAT)?
Cleaning the house
52
Which muscles are typically overactive when the feet turn out?
soleus + lateral gastrocnemius
53
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?
informational support??
54
Which component of blood is primarily responsible for clotting mechanisms?
Platelets
55
Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?
Standing
56
How is lower crossed syndrome characterized?
Anterior pelvic tilt and excessive lordosis of the lumbar spine
57
Agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training?
Change of direction
58
What best describes triple flexion when referring to front-side mechanics?
Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg
59
What area of the body is most targeted during the single-leg squat to row exercise?
Posterior chain
60
What disease is a condition in which fibrous lung tissue results in a decreased ability to expand the lungs?
Restrictive lung disease
61
For effective weight loss, how many calories should obese clients expend per exercise session?
200 to 300 kcal
62
How can health best be defined?
A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity
63
Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?
Posterior chain
64
What best describes an essential amino acid?
An amino acid that must be obtained via diet, as it is not produced by the body
65
What is pertinent information for the fitness professional to consider before prescribing flexibility exercises?
Any medical precautions or contraindications
66
Which type of muscle fiber is predominantly used during movements that require high levels of force and power, such as a sprint?
Type II
67
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?
Self-monitoring
68
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?
Stroke
69
What is an appropriate tempo for Phase 1 of the OPT model?
4-2-1-1
70
What is a key mechanism involved in internal feedback?
Proprioception
71
Squat, push, pull, press, hip hinge, and multi-planar movement are all known as what?
Movement patterns
72
Which of the following modalities is the least likely to increase joint instability?
Strength machines
73
A Certified Personal Trainer wants to improve a client's outcome expectations for resistance training. What behavior change technique might they use?
Providing information on the health benefits
74
Which of the following is a banned substance in the United States?
Dimethylamylamine (DMAA)
75
Which is a power-focused exercise for the back musculature?
Medicine ball pullover throw
76
What are the fat-soluble vitamins?
A, D, E, and K
77
Where is the heart located in the thoracic cavity?
Central to the left and anterior to the spine
78
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?
Inadequate carbohydrate intake
79
Which of the following best defines the base of support of the body?
The area beneath a person that consists of all points of contact between the body and the support surface
80
Which type of muscle fiber has a large number of capillaries?
Type I
81
What is the correct order of segments for the spine, starting at the top?
Cervical, Thoracic, + Lumbar
82
What concept allows a person to jump higher during plyometric exercises?
Eccentric loading
83
Intentions are a good predictor of behavior, but what has been shown to help translate intentions into behavior?
Planning
84
The process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure or structures?
Alveolar sacs
85
What duration does the National Academy of Sports Medicine (NASM) typically recommend for the cardio-respiratory portion of the warm-up?
Between 5-10 mins
86
Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?
Resistance training
87
Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?
Osteokinematics
88
Which muscle functions in a feed-forward mechanism in anticipation of limb movements?
Multifidus
89
The core is defined by the muscles in which region of the body?
Lumbo-pelvic-hip complex region
90
Which of the following is not a skill-related concept that would enhance core training?
Quickness
91
What are the steps in the cumulative injury cycle?
Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalance
92
In which BMI category would you classify Mary if she has a BMI of 17.5?
Underweight
93
What does the acronym FITTE-VP, used to design aerobic (cardio) programs, represent?
Frequency, intensity, type, time, enjoyment, volume, progression
94
What is the finished hand position when performing the ball cobra exercise?
Thumbs pointing up
95
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Concentric
96
From the list of items provided, which of the following are not considered benefits of cardio-respiratory training?
Decreased tolerance for stress and reduced mental alertness
97
When a client's heart rate is raised during cardio activities, this is being caused by which system?
Sympathetic nervous system
98
What BMI score is considered overweight?
25 - 29.9
99
With type 1 diabetes, what hormone does the pancreas fall short in making?
Insulin
100
What is the function of the neuro-muscular junction?
The site where the nervous system and muscle fibers communicate
101
In order to balance, someone must maintain what point within their base of support?
Center of gravity
102
What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction?
Pattern overload
103
What change would lead to an increase in cardiac output during exercise?
Increased heart rate
104
For which of the following populations is the floor bridge exercise contraindicated?
Clients who are in the third trimester of pregnancy
105
What is a proper regression if a client cannot perform the lunge exercise correctly?
Step ups
106
What is the peripheral heart action system?
A variation of circuit training that alternates upper body and lower body exercises throughout the circuit
107
Which of the following is a component of quickness training?
Assessment of visual stimuli
108
What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin?
0.5
109
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?
Completing an NASM specialization worth 1.9 CEUs, along with a CPR/AED course for 0.1 CEUs
110
In order to optimally load muscle during the eccentric phase, the fitness professional should recommend which of the following?
Lower the weight more slowly to increase time under tension
111
Food is composed of which three compounds?
Carbs, fats, proteins
112
This term describes an unstable-but-controlled environment used to improve someone's static, semi-dynamic, and dynamic balance.
Proprio-ceptively enriched
113
What is the primary limiting factor for exercise in the client with PAD?
Leg Pain
114
When designing a 4-zone model for cardio-respiratory training, what range of intensity defines zone 2?
From VT1 to the midpoint between VT1 and VT2
115
At her annual physical, Claire found out her blood pressure was 110/70 mm Hg. According to this information, which statement is true?
Her diastolic pressure is 70
116
What is the primary muscle type of the heart?
Cardiac
117
Which regions of the spine demonstrate kyphotic curves?
Thoracic + sacral
118
What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?
About 5-15%
119
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?
Anterior cruciate ligament injury
