NASM TEST Q'S

Question 1

Contracting the glutes while performing a static standing TFL stretch will cause what?

Answer 1

Reciprocal inhibition of the TFL

Question 2

What term refers to the assistance of amino acids in energy production during periods of starvation?

Answer 2

Gluconeogenesis

Question 3

What is the phenomenon called when prolonged Golgi tendon organ stimulation provides an inhibitory action to muscle spindles?

Answer 3

Autogenic inhibition

Question 4

A client practices repeated squat exercises in order to create permanent changes in her technique. What is she exhibiting?

Answer 4

Motor learning

Question 5

Deoxygenated blood is pumped from the right ventricle to the lungs through which vessel?

Answer 5

Pulmonary arteries

Question 6

Around which axis does frontal plane motion occur?

Answer 6

anterior & posterior

Question 7

Which mechanoreceptor helps prevent muscles from stretching too far or too fast?

Answer 7

Muscle spindle

Question 8

What gland releases growth hormone during childhood up until puberty?

Answer 8

Pituitary gland

Question 9

During glycolysis, in the presence of oxygen, pyruvic acid is converted into which important molecule in metabolism?

Answer 9

Acetyl coenzyme A

Question 10

What describes the tendency of the body to seek the path of least resistance during functional movement patterns?

Answer 10

Relative flexibility

Question 11

This is a voluntary muscle

Answer 11

Skeletal muscle

Question 12

What muscle is responsible for concentrically accelerating hip extension and external rotation?

Answer 12

Gluteus maximus

Question 13

Which movements are the latissimus dorsi responsible for concentrically accelerating?

Answer 13

Shoulder extension, adduction, and internal rotation

Question 14

According to sliding filament theory, when does muscular contracting occur?

Answer 14

Actin and myosin filiments slide past each other, shortening the entire sarcomere

Question 15

What are responsible for sensing distortion in body tissues and are located in muscles, tendons, ligaments, and joint capsules?

Answer 15

Mechanoreceptors

Question 16

Metabolic syndrome is a cluster of symptoms characterized by what conditions?

Answer 16

Obesity, insulin resistance, hypertension, dyslipidemia

Question 17

A formula that determines a client’s target heart rate during exercise?

Answer 17

Heart rate reserve (HRR) method

Question 18

Body mass index (BMI) is a quick and easy method to determine what?

Answer 18

Whether a client’s weight is appropriate for his or her height

Question 19

What concept is demonstrated when a tight psoas decreases the neural drive of the gluteus maximus?

Answer 19

Altered reciprocal inhibition

Question 20

During a single-leg squat assessment, a personal trainer notices a client’s knee drifting inward. Which of the following muscles is probably underactive?

Answer 20

Gluteus maximus
Gluteus medius
Vastus medialis oblique (VMO)

Question 21

What method, also known as the Karvonen method, is used for establishing training intensity based on the difference between a client’s predicted maximal heart rate and his or her resting heart rate?

Answer 21

Heart rate reserve (HRR) method

Question 22

The Physical Activity Readiness Questionnaire (PAR-Q) is primarily aimed at identifying what?

Answer 22

An individual’s level of risk for cardiovascular disease

Question 23

What is designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control?

Answer 23

Overhead squat assessment

Question 24

A system of glands that secrete hormones into the bloodstream to regulate a variety of bodily functions and consists of host organs, chemical messengers, and target cells?

Answer 24

Endocrine system

Question 25

What are the kinetic chain checkpoints for the OHS, when assessing from the lateral view

Answer 25

``` Excessive forward lean Low back arches Arms fall fwd Shoulder complex Head protruding fwd ```

Question 26

What term refers to the body being in equilibrium and stationary?

Answer 26

Balance

Question 27

Which have a linear relationship during dynamic exercise? a. Blood pressure and oxygen release b. Heart rate and carbon dioxide uptake c. Blood pressure and carbon dioxide release d. Heart rate and oxygen uptake

Answer 27

B. Heart rate and oxygen uptake

Question 28

Which of the following micronutrients should be at low levels or absent in a multivitamin?

Answer 28

Calcium

Question 29

If a client's knees move inward during an overhead squat assessment, which muscles should be foam rolled?

Answer 29

Adductor complex Bicep Femoris Tensor fascia latae Vastus lateralis

Question 30

How should a client prepare for the upper extremity strength assessment?

Answer 30

Client should warm-up with up to 8-10 repetitions using light resistance

Question 31

What pulse is recorded on the palm side of the wrist?

Answer 31

 Radial pulse

Question 32

What pulse is recorded on the side of the neck?

Answer 32

Carotid pulse

Question 33

What assessment provides an estimation of a client's cardiorespiratory fitness level?

Answer 33

YMCA step test

Question 34

During the pushing assessment, the client’s shoulders elevate, what strengthening exercise is most appropriate?

Answer 34

Ball cobra

Question 35

A personal trainer observes a client's knees moving inward while performing the OHS. What muscles are probably underactive?

Answer 35

Gluteus maximus Gluteus medius Vastus medialis oblique (Vmo)

Question 36

What is the effect of beta-blockers on the heart?

Answer 36

They decrease the heart rate.

Question 37

During a static postural assessment, a client displays an anterior pelvic tilt. What muscles is likely to be shortened?

Answer 37

Soleus Gastrocnemius Hip flexor complex Abdominal complex

Question 38

When assessing a client's overhead squat, what is an indication of overactivity in the lateral gastrocnemius?

Answer 38

External rotation of the feet 

Question 39

Reactive training improves neuromuscular efficiency and improves the range of speed set by which system?

Answer 39

Central nervous system

Question 40

What is the hip joint inferior to?

Answer 40

The shoulders

Question 41

During the butt kick exercise, a personal trainer notices a client arching his low back at the height of the jump. What muscle groups are most likely tight?

Answer 41

Quadriceps

Question 42

The Rockport walk test is used to determine which of the following?

Answer 42

Estimated oxygen consumption

Question 43

The main goal of balance training is to continually increase a client’s awareness of his or her limit of stability awareness by creating ..?

Answer 43

Controlled instability

Question 44

In addition to SMR, which flexibility technique is used for corrective flexibility?

Answer 44

Static stretch

Question 45

Which exercise should be avoided if a client exhibits arms falling forward?

Answer 45

Lat pull down

Question 46

High-volume training with low intensity increases which of the following?

Answer 46

metabolic rate

Question 47

In the context of selecting an appropriate speed of movement during training, how is muscular endurance and stabilization best developed?

Answer 47

Slow repetitive tempo

Question 48

Low-volume training with high intensity increases which of the following?

Answer 48

Rate of force production

Question 49

Romanian deadlifts, pull-ups, and hammer curls are what type of exercises?

Answer 49

Strength

Question 50

Which level of core training exercise prepares an individual to dynamically stabilize and generate force at more functionally applicable speeds?

Answer 50

Core-power

Question 51

What is correct regarding proper spotting technique for a client using a machine?

Answer 51

Never spot under the weight stack

Question 52

What should a client foam roll to effectively target the piriformis when performing self-myofascial release?

Answer 52

Posterior hip

Question 53

When training for speed, agility, and quickness, the foot and ankle complex should be in which of the following positions when it hits the ground?

Answer 53

Pointing straight ahead and dorsiflexed

Question 54

Dynamic stretching uses what concepts to improve soft tissue extensibility?

Answer 54

Reciprocal inhibition

Question 55

In the context of behavior change strategies, what aims to change a client's thoughts and attitudes?

Answer 55

cognitive strategies

Question 56

What is the product a personal trainer must ultimately deliver to a client?

Answer 56

The result that is trying to be achieved

Question 57

How long must a certified personal trainer maintain financial, contract, and tax records for?

Answer 57

4 yrs

Question 58

When working with loads exceeding 90 percent of maximum a client would not exceed a workout volume of?1

Answer 58

30 reps

Question 59

Holding a static stretch for 30 seconds will cause what neuromuscular phenomena ?

Answer 59

Autogenic inhibition

Question 60

How does metabolism behave during EPOC?

Answer 60

Remains elevated

Question 61

What micronutrients distribution range is 45-65% total calorie intake?

Answer 61

Carbohydrates

Question 62

Smr by foam rolling creates autogenic inhibition by what?

Answer 62

Stimulating the GTO

Question 63

What term refers to movement of the arm or thigh in the transverse plane from a lateral position to an anterior position when the joint is in an anteriorly flexed position?

Answer 63

Horizontal adduction

Question 64

What scenario would energy be mostly derived from anaerobic metabolism?

Answer 64

When an athlete beings an activity

Question 65

What physiological characteristic should a personal trainer be aware of when working with a senior client?

Answer 65

Decreased lean body mass

Question 66

Where is the sternum in relation to the shoulder?

Answer 66

Medial

Question 67

Dysfunctional breathing results in an increase in the activity level of which secondary respiratory muscle ?

Answer 67

Scalenes

Question 68

A client taking beta blockers for hypertension should avoid what type of workout position?

Answer 68

Avoid prone positions

Question 69

How to correctly assess a first time client?

Answer 69

Perform cardiorespiratory fitness after reviewing a current health-history questionnaire

Question 70

Am obese client who had been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following?

Answer 70

Strive for 20-30 minutes of continues aerboic daily

Question 71

Appropriate percentage to increase by set when performing the upper extremity assessment?

Answer 71

5-10%

Question 72

How many exercises per body part should a first time client perform in resistance training?

Answer 72

1-2

Question 73

Decreasing resting heart rate is a benefit of what type of training?

Answer 73

Cardiorespiratory training

Question 74

What training type uses entire action/contraction-velocity spectrum?

Answer 74

Plyometric power training

Question 75

To properly stretch the hamstring during the active supine biceps femoris stretch, a client will need to contract which muscle during knee extension?

Answer 75

Quadriceps

Question 76

During sprinting, backside mechanics are:

Answer 76

Ankle plantarflexion, knee extension, and hip extension

Question 77

What body position should you be in when performing the static latissimus dorsi stretch?

Answer 77

Posteriorly rotated pelvis

Question 78

What position should the ankles, knees, and hip be during the takeoff position of a squat jump?

Answer 78

Flexion

Question 79

An individual has a membership and visits sporadically, but not frequently enough to maintain well rounded exercise program. What state of change is this client in?

Answer 79

Preparation

Question 80

A father decides that there is too much injury risk for his overweight son to partake in personal training. What type of what

Answer 80

Behavioral reactants

Question 81

What are the two type of fitness goals??

Answer 81

Process and product

Question 82

What type of support is expressed through encouragement, caring empathy and concern ?

Answer 82

Emotional support

Question 83

What type of support is tangible and practical to help a person adhere to exercise?

Answer 83

Instrumental support

Question 84

Whats the cognitive strategy to help change a clients thoughts or attitude towards exercise?

Answer 84

Imagery

Question 85

What is a side effect of caffeine?

Answer 85

Increase in urine production

Question 86

A precursor to hormone production is called what?

Answer 86

Lipids and their functions

Question 87

Decrease in thyroid hormones decrease what?

Answer 87

Resting metabolic rate

Question 88

What will help decrease resting heart rare ?

Answer 88

Cardiorespiratory training

Question 89

Resistance should be positioned to resist shoulder horizontal adduction during which exercise ?

Answer 89

Standing cable chest press

Question 90

What along side dynamic stretching improves soft tissue extensibility??

Answer 90

Reciprocal inhibution

Question 91

What are influences that involve cohesion in an exercise setting?

Answer 91

Exercise group