NASM Flashcards
NASM
1
Q
PDS SHORT
A
Gastroc
Soleus
Adductors
Hip Flexors
Peroneals
Illiotibial Head
Biceps Femoris
2
Q
PDS LONG
A
ANT Tib
POST Tib
MAX Glutes
MED Glutes
Vastus Medialis
3
Q
Stabilization flexibility
A
Static stretching and SMR
1-3 sets
30sec hold
Autogenic Inhibition
4
Q
Strength flexibility
A
Active isolated and SMR
1-2 sets
1-2 sec hold
5-10 reps
Reciprocal inhibition
5
Q
Power flexibility
A
Dynamic stretching and SMR
1-2 sets
10-15 reps of 3-10 exercises
Reciprocal inhibition
6
Q
Upper Crossed Syndrome SHORT
A
Upper Traps
Lats
Levator Scap
Scalenes
Sternocliedo
Subscapularis
T MAJOR
7
Q
Upper Crossed Syndrome LONG
A
ML Traps
DC Flex
Rhomboids
Infrapinatus
Serratus ANT
t minor
8
Q
Decreased levels of thyroid hormones cause a decrease in
A
RMR resting metabolic rate
9
Q
RMR accounts for what percent of TDEE?
A
.7 or 70%
10
Q
What are the stages of change?
A
Precontemplation Contemplation Preparation Action Maintenance
11
Q
How many minutes should a client consume 1.5g/kg of carbs after exercise to maximize glycogen replenishment?
A
30 min
12
Q
Small terminal branch of an artery, ends in capillaries
A
Arteriole
13
Q
Capability of muscles to be elongated or stretched
A
Extensibility
14
Q
As the velocity of a concentric action increases, its ability to produce force decreases
A
Force-velocity curve
15
Q
Clients with chronic lung disease often have shortness of breath also known as
A
Dyspnea
16
Q
What is the amount if blood pumped out of the heart with each contraction?
A
Stroke volume
17
Q
Deoxygenated blood is pumped from the right ventricle to the lungs through which vessel?
A
Pulmonary arteries
18
Q
Assistance of amino acids in energy production during periods of starvation
A
Gluconeogenesis
19
Q
What links together to form protien?
A
Amino acids
20
Q
What should a client foam roll To effectively target the piriformis when performing SMR
A
Posterior hip
21
Q
When performing SMR of the adductors the focus should be on foam rolling what location of the body
A
Groin region inside upper thigh
22
Q
Which of the following is a balance strength exercise that requires an individual to lift one leg directly beside the balance leg and then bend from the waist to slowly reach hand toward the toes of the balance leg
A
Single leg Romanian dead lift
23
Q
Where should the foam rolled be placed for the lats
A
Under the arm
24
Q
In order to properly stretched the hamstring during the active supine biceps femoris stretch a client will need to contract to which of the following during knee extension
A
Quads
25
What muscles are responsible for knee flexion
Biceps femoris (biceps=flex)
Semimembranosis
Semitendinosis
(Synergists= gastroc gracilis sartorius popliteus)
26
What muscles are responsible for knee extension
QUADS
Vastus
Rectus Femoris
27
How many sets prax or size should be performed for resistance training in the power phase
3-5
28
Which of the following refers to a weekly training program
Microcycle
29
Which of the following refers to a resistance training workout that involves performing all sets of an exercise or body part before moving on to the next exercise or body part
Horizontal loading
30
Clients increase in bicep strength from performing dumbbell curls is evidence of which fitness principle
Specificity
31
A client who suffers from a chronic disease decides he no longer wants to participate and personal training sessions, based on the advice of his spouse. This is an example of which of the following?
Behavioral reactants
32
What type of influence comes from supportive leadership?
Exercise leader
33
A father decides that there is too much injury risk for his overweight son to partake in personal training. This is an example of which of the following?
Behavioral reactants
34
Clients must learn to identify challenging situations and barriers to exercise. Which of the following processes is best tool for this type of learning?
Self monitoring
35
An individual exercises regularly but has not yet maintained in the behavior for 6 months. In which of the following sections of the stages of change model is this individual?
Action
36
What is a common supplement that the body also makes internally from the amino acids methionine, glycine, and arginine?
Creatine
37
Scapular elevation refers to what motion of the scapula
Superior
38
A client practices repeated squat exercises in order to create prominent changes in her technique. What is she exhibiting?
Motor learning
39
What is the best measure of cardirespiratory fitness
VO2 max
40
What is the primary and product of carbohydrates after digestion
Glucose
41
What is the storage form of carbohydrates
Glycogen
42
What is EPOC
The metabolism is raised after exercise
43
What is the volume of blood pumped by the heart per minute (ML blood/minute)
Cardiac output
44
What is happening when the body is at a negative energy balance and amino acids are used to assist in the production of energy?
Gluconeogenesis
45
Nervous system gather sensory information and integrates with previous experiences to produce a motor
Motor control
46
Motor control processes with practice and experience/perminent change to produce a skilled movement
Motor learning
47
Human movement system's response to internal and external environmental stimuli
Motor behavior
48
What mechano receptors are helps prevent muscles from stretching too far or too fast?
Muscle spindle
49
What term refers to a group of compounds including triglycerides, phosphlipids, and sterols?
Lipids
50
What is recommended for a client taking Beta blockers for hypertension?
Avoid prone positions
51
The Rockport walk test is used to determine
Estimated oxygen consumption
52
During the buck kick exercise, a personal trainer notices a client arching his low back at the height of the jump. Which of the following muscle groups are most likely tight?
Quadriceps
53
What strengthening exercise is used for a client whose knees move inward?
To be walking side to side
54
Working with the arms overhead for long periods of time can lead to shoulder and neck soreness as a result of tightness in what muscle?
Lats
55
During which phase are optimal landing mechanics 1st established?
Plyometric stabilization
56
What is the term for a weekly training program?
Micro cycle
57
What is the charm for a monthly training program?
Meso cycle
58
What is the term for a yearly or annual training program?
Macrocycle
59
An advanced client who is intrested in gaining high levels of muscle mass would benefit most from what resistance training system?
Super sets
60
Floor prone Cobra is appropriate for what phase of the OPT model?
Phase 1 stabilization
61
What Repetition tempo is appropriate for muscular endurance and stabilization to develop?
Slow repetition tempo or 4 - 2 - 1
62
Acute variables determine what?
The amount of stress placed on the body
63
A new client tells the personal trainer she is experiencing soreness following her 1st exercise session. Which stage of the general adaptation syndrome does this represent?
Alarm reaction
64
What describes when a person is ready to move to stage 2 cardio respiratory training from stage one?
Client can maintain a zone one heart rate for 30 minutes
65
Where should the foam roll be placed for the LAT S during SMR
Under the arm
66
Multi planar single leg Box hop up with stabilization
Balance stabilization
67
What is the balance stabilization exercise that involves lifting one leg directly beside the balance leg while maintaining optimal alignment including level hips and shoulders and holding this position for 5 to 20 seconds?
Single leg balance
68
When performing the static latisten is doorside ball stretch what is the correct body position
90ﾟ horizontal abducted humorous
69
What is a leg stabilization exercise which Preparation step involves standing in front of a Box or platform with feet pointed straight ahead
Step up to balance
70
What does landing mid foot accomplish when performing leg power exercises
Ensures proper force distribution through the foot and lower extremity
71
What is involved in the preparation step for a multi planar step up balance curl to overhead press exercise
Stand in front of a Box with feet shoulder - width a part
72
What should be retracted and depressed during the mid phase of a standing cable row
Scapulae
73
What is used to express or validate how a client feels when he or she is working during exercise
Ratings of perceived exertion method
74
Dynamic stretching uses white concept to improve soft tissue extensibility
Reciprocal inhibition
75
What type of exercise is floor prone Cobra
Core stabilization
76
What is the process to produce internalized experiences to support exercise participation
Exercise imagery
77
What are the 5 stages of change model
```
Pre contemplation
Contemplation
Preparation
Action
Maintenance
```
78
What cognitive behavior approach involves thoughts influencing behavior
Association and dissociation
79
What stage is the stage where people do occasionly exercise but are planning to begin exercising regularly in the next month
Preparation
80
What is the process of communication that shows appreciation for clients and their strengths and
Affirmations
81
People most frequently cite which of the following reasons for not exercising
Lack of time
82
Which stage in the stages of change model involves individuals intending to take action in the next month
Preparation
83
Apply it has worked out a few times during the past few months with a personal trainer she wants to become regularly active but isn't sure how this is accomplished. In which stage of the stages of change model is this client
Preparation
84
Which P of the marketing mix focuses on what is being sold
Product
85
Motor efferent neurons
Transmit nerve impulses from CNS to effect or sites
86
Respond to stimuli transmit nerve impulses from effect or sites to CNS
Sensory aferent neurons
87
Thick and thin filaments slide past one another shortening the entire sarcomere
Sliding filament theory
88
Attaches directly to the vertebrae
Local stabilization system
89
Attach from pelvis to spine
Global stabilization system
90
Attach from pelvis to spine
Global stabilization system
91
Attach spine and/or pelvis to extremities
Movement system
92
Larger inferior chambers of the heart pump blood out
Ventricle
93
Pumps deoxygenated blood to the lungs
Right Ventricle
94
Pumps oxygenated blood to the body
Left ventricle
95
Carries blood away from the heart
Arteries
96
Transport blood back to the heart
Veins
97
Small branches of arteries and in capillaries
Arterioles
98
Smallest blood vessels site of gas chemical in water exchange
Capillaries
99
Very small veins connect capillaries to larger veins
Venules
100
Amount of blood pumped with each contraction
Stroke volume
101
The rate at which the heart pumps average untrained adult equals 70 to 80 beats per minute
Heart rate
102
Volume of blood coumpt per minute heart rate times stroke
Cardiac output
103
Highest rate of oxygen transport and utilization achieved at maximal physical exertion
Maximal oxygen consumption
104
Upon what 5 variables are a client's Total Training volume based
Training status, goals, nutritional status, age, training phase
105
What amount of time allows for around 85 to 90% recovery of ATP and PC
60 seconds
106
True or false machines allow exercise in all planes of motion
False
107
True or false elastic resistance allows movement in multiple planes of motion
True
108
The new clients goal is to increase lean body mass which training phase can be omitted from his annual periodization plan
Phase 5 power
109
For resistance training in phase two strengthen durrance how many sets per exercise are recommended
2-4
110
What percentage of ATP and PC recovery result from a rest interval of 40 seconds
75%
111
High volume training with low intensity increases which of the following
Metabolic rate
112
A fitness professional straining a beginner client who has never tried resistant strain how many exercises per body part is most appropriate
1 to 2
113
Phase one stabilization in durance how many sets for resistance training
1 to 3
114
What percent intensity at stabilization endurance phase one for resistance
50 to 70%
115
What is the rest interval for resistance training at phase one stabilization in durance
0 to 90 seconds
116
How many repetitions for resistance training in phase 2 strength endurance
8-12
117
How many sets for resistance exercises in phase 2 strength in durance
2-4
118
What is the tempo for phase 2 strength endurance super sets
Strength 202
Stabilization 421
119
What is the intensity for phase 2 strength endurance resistance training
70-80%
120
What is the rest interval for phase 2 strength endurance resistance training
0-60
121
What are the repetitions for resistance training in phase 3
6 to 12
122
How many sets for phase 3 resistance training
3 to 5
123
What is the percent intensity for resistance training phase 3
75 to 85%
124
How many sets in phase one resistance training
1-3
125
How many exercises per body part in phase one resistance training
1-2
126
How many sets for phase 4 resistance training
4 to 6
127
What is the tempo for resistance training phase 4r
Xxx
128
How many exercises per body part for Phase 4 resistance training
1-3
129
How many reps for flexibility in phase 5 power
10-15
130
What are the repetitions for phase 5 resistance training strength and power super set
1 to 5 strength
| 8 to 10 power
131
How many sets in phase 5 resistance training power
3-5
132
What is the rest interval for resistance training in phase 5
1-2 minutes PAIRS
| 3-5 minutes CIRCUITS
133
Save 5 resistance training how many reps for strength exercise super set and power exercise
1-5 strengths
| 8-10 power
134
What type of plyometric exercise involves repeats
Plyometric strength such as tuck jumps or squat jumps
135
What is the most common driving force for most clients in training programs
Adaptations cosmetic health or performance related
Improve cardiovascular efficiency, increase lean body mass, decrease body fat, increased metabolic efficiency, increase bone density,
136
What term describes the number of heart beats per minute in the amount of blood pumped per beat
Cardiac output
137
After leaving the left ventricle blood enters which structure
Aorta
138
What is a complex carbohydrate that can be rapidly broken down into glucose
Glycogen
139
White connects bone to bone and provide static and dynamic stability
Ligaments
140
As the velocity of a muscular contraction
| INCREASES, the ability to produce force DECREASES for which part of thing muscle action spectrum
Concentric
141
As the velocity of a muscular contraction
| INCREASES, it the ability to produce force INCREASES for which part of the muscle action spectrum
Eccentric
