NASM Personal Training Certification Exam Questions with Verified Solutions., Exams of Personality Development

Download NASM Personal Training Certification Exam Questions with Verified Solutions. and more Exams Personality Development in PDF only on Docsity! NASM Personal Training Certification Exam Questions with Verified Solutions. 1. Muscle imbalances - ANS alteration of muscle length surrounding a joint 2. Obesity - ANS The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over his or her recommended weight 3. What is the BMI of a typical obese individual? - ANS 30 or greater 4. Refers to a person with a body mass index of 25-29.9 or who is between 25- 30 pounds over the recommended weight - ANS overweight 5. These are also known as cholesterol and triglycerides and are carried in the bloodstream by protein molecules known as HDL and LDL - ANS blood lipids 6. Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins - ANS diabetes mellitus 7. A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability - ANS deconditioned 8. The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body positions and limb movement - ANS proprioception 9. An unstable physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms (Examples include using stability balls and single-leg squats versus traditional) - ANS proprioceptive enriched movement 10.Smaller divisions of training progressions that fall within the three building blocks of training - ANS phases of training 11.A muscle's ability to contract for an extended period - ANS muscular endurance 12.The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion - ANS neuromuscular efficiency 13.What is the first phase of training that should be completed before anything else to prevent injury and/or tension at the joints? - ANS stabilization training 14.The muscle that acts as the initial and main source of motive power - ANS prime mover P a g e 1 | 17 15.Set of two exercises that are performed back-to-back without any rest time between them - ANS superset 16.What type of training should done by individuals with a goal of maximal muscle growth? - ANS Hypertrophy training 17.Ability of muscles to exert maximal force output in a minimal amount of time - ANS rate of force production 18.The combination and interrelation of the nervous, muscular, and skeletal systems - ANS human movement systems 19.A conglomeration of billions of cells specifically designed to provide a communication network within the human body - ANS nervous system 20.The ability of the nervous system to sense changes in either the internal or external environment - ANS sensory function 21.The ability of the nervous system to analyze and interpret sensory information to allow proper decision making, which produces the appropriate response - ANS integrative function 22.The neuromuscular response to the sensory information - ANS motor function 23.The functional unit of the nervous system - ANS neuron 24.These neurons transmit nerve impulses from effector sites via receptors to the brain and spinal cord -- respond to touch, sound, light and other stimuli - ANS sensory neurons 25.Transmit nerve impulses from one neuron to another - ANS interneurons 26.Transmit nerve impulses from the brain and spinal cord to effector sites - ANS motor neurons 27.The portion of the nervous system the consists of the brain and spinal cord - ANS central nervous system 28.Cranial and spinal nerves that spread throughout the body - ANS peripheral nervous system 29.Sensory receptors responsible for sensing distortion and pressure in body tissues - ANS mechanoreceptors 30.Receptors sensitive to change in length of the muscle and the rate of that change - ANS muscle spindles 31.Receptors sensitive to change in tension of the muscle and the rate of that change - ANS Golgi tendon organs P a g e 2 | 17 67.Series of muscles that moves the skeleton - ANS muscular system 68.A layer of connective tissue that surrounds the muscle - ANS perimysium 69.The connective tissue that surrounds fascicles - ANS perimysium 70.The deepest layer of connective tissue that surrounds individual muscle fibers - ANS endomysium 71.Connective tissue that attach muscle to bone and provide as an anchor for muscles to produce force - ANS tendons 72.The functional unit of a muscle that produces muscular contraction and consists of repeating sections of actin and myosin - ANS sarcomere 73.The contraction of a muscle generated by neural stimulation - ANS neural activation 74.A motor neuron and all of the muscle fibers that it activates - ANS motor unit 75.Chemical messengers that cross the neuromuscular junction the transmit impulses from nerve to muscle - ANS neurotransmitters 76.Type 1 muscle fibers, also known as _________________ muscle fibers have a high oxidative capacity and don't fatigue as easily - ANS slow-twitch 77.Type 2 muscle fibers, also known as _________________ muscle fibers have a low oxidative capacity and fatigue easily - ANS fast-twitch 78.These hormones help prepare the body for activity and are participants in the "fight or flight" reflex - ANS catecholamine’s 79. In both men and women, this hormone plays a major role in the growth and repair of tissue - ANS testosterone 80.This hormone is referred to as a catabolic hormone and is associated with tissue breakdown - ANS cortisol 81.This hormone is primarily an anabolic hormone that is responsible for most growth and development during childhood up until puberty - ANS growth hormones 82.These hormones or responsible for carbohydrate, protein, and fat metabolism - ANS thyroid hormones 83.A hollow muscular organ that pumps blood through the body by means of rhythmic contraction - ANS heart 84.The space in the chest between the lungs that contains all the internal organs of the chest except the lungs - ANS mediastinum P a g e 5 | 17 85.A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate; aka the "pacemaker" of the heart - ANS SA Node 86.A small mass of specialized cardiac muscle fibers, located in the wall of the tight atrium of the heart, that receives the heartbeat impulses from the SA node and directs them to the walls of the ventricles - ANS AV Node 87.The superior chamber of the heart that receives blood from the veins and forced it into the ventricles - ANS Atrium 88.The inferior chamber of the heart that receives blood from the corresponding atrium, in turn, forces blood into the arteries - ANS Ventricle 89.The amount of blood pumped out of the heart with each contraction - ANS Stroke Volume 90.The rate at which the heart pumps - ANS heart rate 91.Heart rate x stroke volume; the overall performance of the heart - ANS cardiac output 92.Network of hollow tubes that circulate blood through the body - ANS blood vessels 93.Vessels that transport blood away from the heart - ANS arteries 94.The smallest blood vessels, and the site of exchange of chemicals and water between the blood and tissues - ANS capillaries 95.Vessels that transport blood from the capillaries toward the heart - ANS veins 96.Small terminal branches of an artery, which end in capillaries - ANS arterioles 97.The very small veins that connect capillaries to the larger veins - ANS venues 98.A system of organs that collects oxygen form the external environment and transports it to the bloodstream - ANS respiratory system 99.Skeletal structures and soft tissues that work together to allow proper respiratory mechanics to occur and help pump blood back to the heart during inspiration - ANS respiratory pump 100. The process of actively contracting the inspiratory muscles to move air into the body - ANS inspiration 101. The process of actively or passively relaxing the inspiratory muscles to move air out of the body - ANS expiration P a g e 6 | 17 102. The process of getting oxygen from the environment to the tissues of the body - ANS diffusion 103. The highest rate of oxygen transport and utilization achieved at maximal physical exertion - ANS Maximal Oxygen Consumption; VO2 max 104. The study of energy in the human body - ANS bioenergetics 105. All of the chemical reactions that occur in the body to maintain itself -- process in which nutrients are acquired, transported, used and disposed of the body - ANS metabolism 106. The examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise - ANS exercise metabolism 107. The material or substance on which an enzyme acts - ANS substrates 108. Organic compounds of carbon, hydrogen and oxygen, which are an important source of energy - ANS carbohydrates 109. A simple sugar manufactures by the body from carbohydrates, fat, and to a lesser extent protein - ANS glucose 110. The complex carbohydrate molecule used to store carbohydrates in the liver and muscle cells. - ANS Glycogen 111. The chemical or substrate form in which most fat exists in food as well as in the body - ANS triglycerides 112. Amino acids linked by peptide bongs, which consists of carbon, hydrogen, nitrogen, oxygen and usually sulfur - ANS protein 113. The formation of glucose from non-carb sources such as amino acids - ANS gluneogenesis 114. Energy storage and transfer unit within the cells of body - ANS adenosine triphosphate 115. A high-energy compound occurring in all cells from which ATP is formed - ANS adenosine triphosphate 116. The breakdown of triglycerides into smaller subunits called free fatty acids to convert Fas into acetyl-coA molecules, which then enter the Krebs’s cycle and help to make more ATP - ANS B-oxidation 117. The state of which the body's metabolism is elevated after exercise - ANS EPOC P a g e 7 | 17 157. Groups of muscles that are recruited by the CNS to provide movement - ANS Muscle synergies 158. The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movement - ANS proprioception 159. The cooperation of the nervous and muscular system in gathering and interpreting information and executing movement - ANS sensorimotor integration 160. The use of sensory information and sensorimotor integration to help the human movement system in motor learning - ANS feedback 161. The process whereby sensory information is used by the body to reactively monitor movement and the environment - ANS internal feedback 162. Information provided by some external source, such as a health and fitness professional, to supplement the internal environment - ANS external feedback 163. This pulse can be found by placing two fingers along the right side of the arm in line and just above the thumb - ANS radial pulse 164. This pulse can be found be lightly placing two fingers on the neck, just to the side of the larynx - ANS carotid pulse 165. This zone of training is used to build aerobic base and aids in recovery - ANS One 166. This training zone of training increases aerobic and anaerobic endurance - ANS Two 167. This training zone is used to build high end work capacity - ANS Three 168. How can you determine someone's estimated maximal heart rate? - ANS 220-age 169. The pressure of circulating blood against walls of the blood vessels after blood is ejected from the heart - ANS blood pressure 170. What is the recommended body fat percentage for a young man? - ANS 8-22% 171. What is the recommended body fat percentage for a young woman? - ANS 20-35% 172. What body fat percentage would signal that a man is "athletic" - ANS 5- 13%? P a g e 10 | 17 173. What body fat percentage would signal that a woman is "athletic" - ANS 12-22%? 174. How can you calculate someone's fat mass? - ANS Body fat % x scale weight 175. How can you determine someone's lean body mass? - ANS scale weight - fat mass 176. This test is designed to estimate an individual's cardiorespiratory fitness level on the basis of a submaximal bout of stair climbing at a set pace for 3 minutes - ANS YMCA 3-minute step test 177. A postural distortion syndrome characterized by foot pronation and adducted and internally rotated knees - ANS pronation distortion syndrome 178. A postural distortion syndrome characterized by an anterior tilt to the pelvis (arched low back) - ANS Lower crossed syndrome 179. A postural distortion syndrome characterized by a forward head and rounded shoulders - ANS upper crossed syndrome 180. The normal extensibility of all soft tissues that allows the full range of motion of a joint - ANS flexibility 181. Capability to be elongated or stretched - ANS extensibility 182. The combination of flexibility and the nervous system's ability to control this range of motion efficiently - ANS Dynamic range of motion 183. The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion - ANS neuromuscular efficiency 184. Predictable patterns of muscle imbalances - ANS postural distortion patterns 185. The tendency of the body to seek the path of least resistance during functional movement patterns - ANS relative flexibility 186. Alteration of muscle length surrounding a joint - ANS muscle imbalances 187. The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place - ANS reciprocal inhibition 188. The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist - ANS altered reciprocal inhibition P a g e 11 | 17 189. The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover - ANS synergistic dominance 190. The motions of joints in the body - ANS anthrokinematics 191. Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint - ANS arthrokinetic dysfunction 192. the process by which neural impulse that sense tension are greater than the impulses that cause muscles to contract, providing inhibitory effect to the muscle spindles - ANS autogenic inhibition 193. Consistently repeating the same pattern of motion, which may place abnormal stresses on the body - ANS pattern overload 194. This type of flexibility is designed to increase joint ROM, improve muscle imbalances and correct altered joint motion - ANS corrective flexibility 195. This type of flexibility uses myofascial release and active-isolated stretching techniques to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition - ANS active flexibility 196. This type of flexibility requires integrated, multiplayer soft tissue extensibility, through full range of motion -- would be acceptable at the power level of the OPT model - ANS Functional flexibility 197. Stretching technique that focuses on neural system and facial system in the body -- by applying gentle force to an adhesion or not, the elastic muscle fibers are altered from a bundles position into a straighter alignment with the direction of the muscle or fascia - ANS myofascial release 198. The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds - ANS Static stretching 199. The process of using agonists and synergists to dynamically move the joint into a range of motion - ANS active-isolated stretch 200. The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion - ANS dynamic stretch 201. The ability of the circulatory and respiratory systems to supply oxygen- rich blood to skeletal muscles during sustained physical activity - ANS Cardiorespiratory fitness 202. Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of psychological, psychical P a g e 12 | 17 234. Refers to the energy demand placed on the body - ANS metabolic specificity 235. The ability to produce and maintain force production for prolonged periods of time - ANS muscular endurance 236. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension - ANS muscular hypertrophy 237. The ability of the neuromuscular system to produce internal tension to overcome an external load - ANS strength 238. The ability of the neuromuscular system to produce the greatest force in the shortest time - ANS power 239. One complete movement of a single exercise - ANS repetition 240. A group of consecutive repetitions - ANS Set 241. An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage - ANS training intensity 242. The speed at which each repetition is performed - ANS repetition tempo 243. The time taken to recuperate between sets - ANS rest interval 244. Amount of physical training performed within a specified period - ANS training volume 245. The number of training sessions performed during a specified period - ANS training frequency 246. The timeframe of a workout or the length of time spent in one phase of training - ANS training duration 247. The process of choosing appropriate exercises for a client's program - ANS exercise selection 248. What does FITTE stand for? - ANS Frequency Intensity Time Type Enjoyment 249. Which type of pressure within in the arterial system represents when the heart is resting and filling with blood? - ANS diastolic 250. What is the preferred pulse point to record a client's heart rate? - ANS radial artery P a g e 15 | 17 251. Which assessment should a trainer use to determine which heart rate zone a client should begin training at? - ANS YMCA step test 252. What is a good test for a trainer to assess the muscular endurance of the upper body? - ANS Push Up assessment 253. What affect do beta-blockers have on the heart? - ANS They decrease heart rate 254. A trainer performs static stretching of the calves on his client after assessing an overhead squat. What may have prompted him to do so? - ANS The client's feet turned out 255. What type of flexibility would be appropriate for the Power level Phase 5 of the OPT model? - ANS functional flexibility 256. To most effectively target the tensor fascia late, while standing a client's back leg should be in what position? - ANS externally rotated 257. Which type of flexibility is designed to increase joint range of motion, improve muscle imbalances and correct altered joint motion? - ANS corrective flexibility 258. Predictable patterns of muscle imbalances - ANS postural distortion patterns 259. What does dynamic stretching use to improve soft tissue extensibility? - ANS reciprocal inhibition 260. How long does pressure need to be held on the tender spot while using self-myofascial release? - ANS 30 seconds minimum 261. How can a trainer tell that a client is ready to advance from stage me to stage II cardiorespiratory training? - ANS client can maintain a zone 1 heart rate for 30 minutes 262. What formula is used to determine a client's target heart rate during exercise? - ANS Heart Rate Reserve Method 263. What are the muscles of global stabilization system primarily responsible for? - ANS transferring loads between the upper and lower extremities 264. If a client is portraying difficult in a prone isobar exercise, what is one way to regress the movement? - ANS quadruped arm and opposite leg raise 265. What do the local core stabilizers attach to? - ANS vertebrae 266. How long should a client hold the landing position of a squat jump? - ANS 3-5 seconds P a g e 16 | 17 267. Ice-skaters are an example of which type of exercise? - ANS Plyometric-Power 268. What is an alternative name for plyometric training? - ANS Reactive training 269. During butt kicks, a personal trainers recognizes his client arching his low back at the height of the jump. This signifies that which muscle group may be experiencing some tightness? - ANS quadriceps 270. How much caffeine per kg of body weight should be consumed about an hour prior to exercise to produce the most effective ergogenic response? - ANS 3-6mg 271. What is the recommendation for caffeine intake for performance enhancement? - ANS 3-6mg/kg 272. Excess intake of Vitamin D can lead to? - ANS Calcification of arteries 273. Large doses of beta-carotene can cause an increased risk of? - ANS lung cancers in smokers 274. How should calcium supplements be consumed for best results? - ANS spaced throughout the day 275. What is the process of communication that shows appreciation or clients and their strengths? - ANS affirmations 276. What are the two type of fitness goals? - ANS process and product 277. A client has achieved the maintenance stage if he or she has maintained change for _____________________. - ANS 6 months or more 278. What is the most frequently reported reason for people not exercising? - ANS lack of time 279.Shortness of breath - ANS dyspnea P a g e 17 | 17