Optimizing Fitness Training: Understanding Techniques and Assessments, Exams of Nursing

Download Optimizing Fitness Training: Understanding Techniques and Assessments and more Exams Nursing in PDF only on Docsity! 1 NASM FINAL Examination 150 Questions with Answers Latest Update 2024  Which of the following focuses on increasing muscle size? - ✓✓✓Hypertrophy Training  Which of the following is a resistance training method that involves performing a set with light load followed by increasing the load and decreasing the repetitions with each continuing set? - ✓✓✓Pyramid System  Which of the following best describes the split-routine system used in resistance training? - ✓✓✓Training different body parts on separate days  Which of the following exercises is considered a back- stabilization exercise? - ✓✓✓Standing cable row Page 1 of 37 1  Which of the following is an example of a peripheral heart action system? - ✓✓✓Performing a circuit of exercises, alternating upper and lower body movements  What is the next immediate progression for the ball two-arm dumbbell chest press? - ✓✓✓Alternating-arm ball dumbbell chest press  What is neuromuscular efficiency? - ✓✓✓Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion  Which of the following is a true statement about circuit training? - ✓✓✓It involves a series of exercises that can be performed one after another. Page 2 of 37 1  Which of the following is an example that exhibits the conditions for being classified as obese? - ✓✓✓An individual with a body mass index equal to or higher than 30  What is a multiplanar step-up to balance an example of? - ✓✓✓Leg-stabilization exercise  What is occuring when a prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury? - ✓✓✓Exhaustion  Which of the following is a goal of the Stabilization Level of the OPT model? - ✓✓✓Enhance joint stability  When performing a peripheral heart action workout for strength, which of the following exercises would you perform immediately after a barbell squat? - ✓✓✓Seated row Page 5 of 37 1  After performing a 3-minute step test, it is determined a client falls in the "Below Average" category for cardiovascular fitness. What is the appropriate starting zone for the client? - ✓✓✓Zone one  During a client's static postural assessment, he exhibits pronation distortion syndrome. Which of the following muscles requires static stretching? - ✓✓✓Gastrocnemius  What is the effect of beta-blockers on the heart? - ✓✓✓They decrease the heart rate  Which of the following is part of the objective information collected in a fitness assessment? - ✓✓✓Physiological measurements Page 6 of 37 1  What is the term for the client's pulse found on their wrist? - ✓✓✓Radial pulse  During a pushing and pulling assessment, the personal trainer notices that a client demonstrates shoulder elevation. Which of the following muscles are most likely overactive? - ✓✓✓Levator scapulae  Working with the arms overhead for long periods can lead to shoulder and neck soreness as a result of which of the following? - ✓✓✓Tightness in the latissimus dorsi  Which of the following is considered subjective information? - ✓✓✓Lifestyle questions Page 7 of 37 1  What time is most effective to have your clients take their resting heart rate? - ✓✓✓After waking-up  When determining a client's heart rate for zone 2, which equation would you use? - ✓✓✓(220 - Client age) x 76%  A client's low back arches during a pulling assessment. Which of the following muscles should be stretched? - ✓✓✓Hip flexor complex  Which of the following best describes the purpose of the Davies test assessment? - ✓✓✓Assessing upper-extremity agility and stabilization  Which of the following exercises is the most effective at improving dynamic stabilization, concentric strength, Page 10 of 37 1 eccentric strength, and neuromuscular efficiency of the entire kinetic chain? - ✓✓✓Reverse crunch  What term describes the act of synergists taking over function for a weak or inhibited prime mover? - ✓✓✓Synergistic dominance  What is designed to increase joint range of motion (ROM), improve muscle imbalances, and correct altered joint motion, and is used in Phase 1 of the OPT model? - ✓✓✓Corrective flexibility  Internally rotating the back hip during the active kneeling hip flexor stretch places a greater stretch on which of the following muscles? - ✓✓✓Psoas Page 11 of 37 1  What are the muscles of the global movement system primarily responsible for? - ✓✓✓Transferring loads between the upper and lower extremities  During a static postural assessment, a personal trainer observes that a client has pronated feet, as well as adducted and internally rotated knees. Which muscles would he or she expect to be shortened? - ✓✓✓Adductors  Which of the following best describes when a person is ready to move to stage II cardiorespiratory training from stage I? - ✓✓✓Client can maintain a zone 1 heart rate for 30 minutes.  Which of the following is a formula that determines a client's target heart rate during exercise? - ✓✓✓Heart rate reserve (HRR) method Page 12 of 37 1  For which of the following are Stage I cardiorespiratory training programs designed? - ✓✓✓To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients  In order to properly stretch the hamstring during the active supine biceps femoris stretch, a client will need to contract which of the following during knee extension? - ✓✓✓Quadriceps  Holding a static stretch for at least 30 seconds causes which of the following neuromuscular phenomena? - ✓✓✓Autogenic inhibition  Which level of core training exercise prepares an individual to dynamically stabilize and generate force at more functionally applicable speeds? - ✓✓✓Core-power Page 15 of 37 1  What is a multiplanar single-leg box hop-up with stabilization an example of? - ✓✓✓Balance-power exercise  James performs a multiplanar lunge to balance. After first stepping out into the lunge, which of the following should he perform as the next step in this exercise? - ✓✓✓Push off the front foot through the heel  Which balance-power exercise involves lifting one leg directly beside balance leg, hopping off the box and landing on ground on one leg; keeping toes pointing straight ahead and knees directly over the toes, and holding this position for 3 to 5 seconds? - ✓✓✓Multiplanar single-leg box hop-down with stabilization Page 16 of 37 1  When selecting a balance exercise, which of the following is the most appropriate progression? - ✓✓✓Floor, balance beam, half foam roll, foam pad, balance disc  Which of the following is an alternative name for plyometric training? - ✓✓✓Reactive training  Maintenance of which of the following is an integrated process requiring optimal muscular balance, joint dynamics, and neuromuscular efficiency using visual, vestibular, and proprioceptive inputs? - ✓✓✓Postural equilibrium  Which type of training involves performing exercises as fast and explosively as possible? - ✓✓✓Reactive-power  In what position should the ankles, knees, and hips be during the takeoff position of the squat jump? - ✓✓✓Flexion Page 17 of 37 1  What is the proper balance progression to increase a client's proprioception? - ✓✓✓Two-leg stable, single-leg stable, two-leg unstable, single-leg unstable  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 waist to slowly reach hand toward the toes of the balance leg? - ✓✓✓Single-leg Romanian deadlift  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 5-20 seconds? - ✓✓✓Single-leg balance  While performing a multiplanar lunge to balance exercise, a client exhibits excessive extension of the lumbar spine. Page 20 of 37 1 Which of the following instructions can help this client? - ✓✓✓Tell the client to reduce their stride length  During sprinting, backside mechanics includes which of the following motions? - ✓✓✓Ankle plantarflexion, knee extension, and hip extension  Which of the following best describes an OPT model training program that will progress for a year in order to meet a fitness goal? - ✓✓✓Macrocycle  Which method is most appropriate for Strength Endurance training? - ✓✓✓Using superset techniques with high volume for about 4 weeks  During resistance training, a client is most likely to achieve strength endurance goals when performing which of the Page 21 of 37 1 following? - ✓✓✓Fewer sets when performing higher repetitions at a moderate intensity  The adaptation of stabilization endurance is achieved by which of the following? - ✓✓✓12-20 repetitions at 50-70% of 1RM  Which of the following is the most appropriate rest interval when hypertrophy is the goal? - ✓✓✓30 seconds  Which of the following is a true statement about a set in a training program? - ✓✓✓It is a group of consecutive repetitions  Which of the following terms means creating a purposeful system or plan to achieve a specific goal? - ✓✓✓Program design Page 22 of 37 1  What is the recommended rest period for power adaptations during a training period? - ✓✓✓3-5 minutes  Which of the following are the most fundamental components of designing a training program, determining the amount of stress placed on the body as well as which adaptations the body will incur? - ✓✓✓Acute variables  Which of the following is the appropriate repetition range for resistance training in the Stabilization Endurance Phase of training? - ✓✓✓12-20  A new client's goal is to increase lean body mass. Which of the following training phases can be omitted from his annual periodization plan? - ✓✓✓Power Page 25 of 37 1  What type of exercise is used second in a Phase 2: Strength Endurance superset? - ✓✓✓Stabilization  In the context of training programs, repetition tempo refers to which of the following? - ✓✓✓Speed with which each repetition is performed  What is produced primarily in the ovaries in the female and in small amounts in the adrenal glands in males? - ✓✓✓Estrogen  What is the body's motor response to internal and external environmental stimuli called? - ✓✓✓Motor behavior  In which plane of motion does a hammer curl occur? - ✓✓✓sagittal Page 26 of 37 1  What is the functional unit of the nervous system? - ✓✓✓neuron  Which of the following is made up of the upper and lower extremities as well as the shoulder and pelvic girdles and encompasses approximately 126 bones? - ✓✓✓Appendicular skeleton  What is the term for a force that produces rotation? - ✓✓✓Torque  Within what range is the typical resting heart rate of a human being? - ✓✓✓70 and 80 bpm  Which mechanoreceptor helps prevent muscles from stretching too far or too fast? - ✓✓✓Muscle spindle Page 27 of 37 1  Scapular protraction refers to which of the following movements of the scapula? - ✓✓✓Abduction  Which term refers to 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? - ✓✓✓Endocrine system  What is something an in-home personal trainer should take into consideration on a day-to-day basis when compared to other types of personal training employment? - ✓✓✓Travel times between client locations  How much caffeine per kg of body weight is recommended about an hour before exercise to provide the most effective ergogenic response? - ✓✓✓3-6 mg Page 30 of 37 1  A personal trainer is advising a client on caloric distribution. Which of the following falls within the Acceptable Macronutrient Distribution Range (AMDR) for protein? - ✓✓✓30%  Which of the following is a common supplement that the body also makes internally from the amino acids methionine, glycine, and arginine? - ✓✓✓Creatine  Metabolic syndrome is a cluster of symptoms characterized by what conditions? - ✓✓✓Obesity, insulin resistance, hypertension, dyslipidemia  A client tells the personal trainer she does not exercise, but she is thinking about becoming more active in the next 6 Page 31 of 37 1 months. In which of the following sections of the stages of change model is this client? - ✓✓✓Contemplation  According to the stages of change model, which of the following corresponds to a stage where people have formed a change in their behavior for at least six months? - ✓✓✓Maintenance  Which of the following is the best example of a closed question? - ✓✓✓How old are you?  What links together to form protein? - ✓✓✓amino acids  Amanda is a fitness professional assisting the athletic trainer of a soccer team. Which of the following is Amanda prevented from doing because of her role in the team as a fitness professional? - ✓✓✓Diagnosing pain and injuries Page 32 of 37 1  Which type of influence comes from supportive leadership? - ✓✓✓Exercise leader  What type of certification does IHRSA recommend a personal trainer have? - ✓✓✓An accredited certification  Which is the best approach for avoiding activation of the adductors during a floor bridge? - ✓✓✓The feet should be hip-width apart and straight ahead  Which of the following refers to a program design approach that changes acute variables to achieve different goals on a daily or weekly basis? - ✓✓✓Undulated periodization  What cognitive-behavior approach involves thoughts influencing behavior? - ✓✓✓Association and dissociation Page 35 of 37 1  Which assessment tests for speed, explosion, body control, and agility? - ✓✓✓Pro shuttle test  Which exercise should be avoided if a client exhibits anterior pelvic tilt? - ✓✓✓Leg raises  What is a client's strongest source of self-confidence? - ✓✓✓Performance accomplishments  What should be included in a training template for client records? - ✓✓✓Exercise selection for the client  If a client exhibits arms falling forward during an overhead squat assessment, what consideration should be made for walking on a treadmill? - ✓✓✓Avoid holding the rails Page 36 of 37 1  What assessment should be avoided or modified if a client's knees are falling in during a single-leg squat assessment? - ✓✓✓Shark skill test  Which exercise should be avoided if a client exhibits arms falling forward? - ✓✓✓Lat pull-downs Page 37 of 37