NASM Personal Trainer 2021 Questions and Answers Already Passed

NASM Personal Trainer 2021 Questions and Answers Already Passed Document Content and Description Below NASM Personal Trainer 2021 Questions and Answers Already Passed 5 Phases of OPT Model Correct Answer--Stabilization Endurance -Strength Endurance - Muscular Development -Maximal Strength -Power Homeostasis Correct Answer-Human body ability to respond to stress and make changes to maintain optimal health and physiological functioning. Acute Disease Correct Answer-medical condition that occurs suddenly and can be treated an healed in a short period of time e.g. bronchitis. Left untreated bronchitis could become a chronic illness. Chronic Disease Correct Answer-a medical condition that persists long term e.g. emphysema. Ischemic Heart Disease Correct Answer-Narrowing of coronary arteries which supply blood and oxygen to the heart. Atherosclerosis Correct Answer-Plaque is formed in the arteries, leading to reduced blood flow to the heart or brain. Hypertension Correct Answer-Blood pressure greater than 120/80 (systolic/diastolic. Systolic blood pressure (SBP) Correct Answer-Pressure in arteries and other blood vessels when the heart is beating or contracting. Top number recorded. Diastolic blood pressure (DBP) Correct Answer-pressure in arteries and other blood vessels when the heart is at rest or between boots. Th bottom number recorded.Elevated Systolic between 120-129/80 Stage 1 Hypertension 130-139/80-89 Stage 2 Hypertension - 140+/90 Hypertension Crisis - Great than 180/120 Correct AnswerCholesterol (Dyslipidemia) Correct Answer-Waxy substance found in blood made up of protein and fatty acids known as lipoprotein. 2 types of Cholesterol Correct Answer-Low-density lipoprotein (LDL) - bad cholesterol-plaque clogs arteries High density lipoprotein (HDL) - good cholesterol-doesn't clog arteries Diabetes Correct Answer-Disease that impacts the body's ability to properly metabolize carbohydrates, specifically glucose. Two types of Diabetes Correct Answer-Type 1 - genetic can't be prevented. Exercise helps. Type 2-body produces insulin, but not used properly by the cells. Insulin resistance (type 2 diabetes) Correct Answer-The inability of the cells to respond to insulin. Cancer Correct Answer-Abnormal cell growth in the body. Chronic Obstructive Pulmonary Disease (COPD) Correct Answer-Respiratory dysfunctions that include breathlessness, airflow limitation, and decline of lung function. Patellar tendonitis Correct Answer-Inflammation of the tendon that connects the patella (knee cap) to the tibia (shin bone). Anterior cruciate ligament (ACL) tear Correct Answer-Stretch, partial or complete tear of the ligament of the knee.Medial cruciate ligament (MCL) tear Correct Answer-Stretch, partial or complete tear of the medial collateral ligament of the knee. Shoulder impingement Correct Answer-Shoulder pain caused by rotator cuff tissues rubbing against the acromion bone of the shoulder. SWOT analysis Correct Answer-As a CPT you need to identify your personal strengths, weakness and opportunities for growth and potential threats to success. Four P's of Marketing Correct Answer-product, price, promotion, place Unique Selling Product (USP) Correct Answer-A set of specific skills or traits that are highlighted during a sales presentation (marketing to an older population or stay at home moms, etc.) Amotivation Correct Answer-Not being engaged in an activity or behavior (not wanting to exercise). Extrinsic motivation Correct Answer-Doing an activity for some form of recognition (win an award). Short term exercise as once reward is given person loses focus. Intrinsic motivation Correct Answer-Pursuing activities that are of interest or meaningful to that person (long term exercise). Outcome goals Correct Answer-Focused on the end result (place in top 10 in a 10K race). Process goals Correct Answer-Process of pursuing a goal (walking 1 hour a day @ 11am Monday-Sunday). 4 types of social support Correct Answer-Instrumental (driving one to the gym, watching their kids so they have time to workout); Emotional (encouraging showing empathy); Informational (providing education about fitness and health); and Companionship (accompanying friend to the gym)4 Components of Leadership Correct Answer-Leader's qualities (being optimistic, empathetic, and knowledgeable.; Leadership styles (encourages feedback and input from students); Situational Factors (factors such as large or small class); and Follower's qualities (age group, gender, and exercise level). 10 Benefits of group exercise Correct Answer-Accountability, Comparison Competition Comradery Consistency Energy Intensity Mindless (know what to expect Motivation; and Sociability (warm and inviting) Third space Correct Answer-A special communal space that is separate from work or home. A where one can build relationships with others e.g. the gym. SMART goals Correct Answer-Specific, Measurable, Attainable, Realistic & Timely. Determinants of Behavior Correct Answer-Psychological, social or environmental factors that influence behavior. Autonomous Motivation Correct Answer-When client values the outcome and is motivated to exercise. Affective Judgment Correct Answer-Expected pleasure or enjoyment. Subjective Norms Correct Answer-Belief that an important person or group will approve and support a behavior e.g. resistance training.Stages of Change Model a/k/a Transtheoretical Model of Behavior Change. Correct AnswerPrecontemplation- individual doesn't exercise and is not planning to within the next 6 months. Contemplation-individual does not currently exercise, but plans to in the next 6 months. Preparation-Planning to begin exercise soon and maybe be sporadically exercising already. Action-Been exercising for at least 6 months. Maintenance-has been exercising consistently for 6 months or more. Decisional Balance Correct Answer-Weighing the pros and cons of changing a behavior. Reflective Listening Correct Answer-Understanding the meaning of the speaker's words and relaying back to the speaker of what that understood was correct. Active Listening Correct Answer-Taking a genuine interest in what the speaker is saying and looking them in the eye while speaking. Closed Ended Questions Correct Answer-Directive questions that can be answered with a one word answer yes or no. Open Ended Questions Correct Answer-Non-directive questions that can't be answered by a simple yes or no. Require critical thinking before responding. Motivational Interviewing Correct Answer-Instills feelings of being ready, willing, and able for the client to make a change in their behavior. Self-Discrepancy Correct Answer-Internal conflict between what someone thinks their ideal self should be and what the actual self is. Sustain talk Correct Answer-Keeping things the way they are and not wanting to make a change e.g. not wanting to make time to exercise by looking for excuses. Implementation intentions Correct Answer-Connecting the exercise routine to a specific event (exercising during lunch break).Coping intentions Correct Answer-Anticipating barriers and creating alternative plans to exercise. Reverse listing Correct Answer-Replacing negative self talk with positive. Instrumental support Correct Answer-tangible things such as assist someone with the ability to exercise e.g. providing transportation, child care, packing their gym bag. Human Movement System (HMS) Correct Answer-The components and structures that work together to move the body (muscular, skeletal, and nervous system. Kinetic Chain Correct Answer-The human body is a chain of interdependent links that work together to perform movement. Nervous system Correct Answer-A network of nerves that transmits information within the human body. The nervous system provides sensory info. to our brain, stimulating human movement through muscle contractions, and keeping the heart and organs functioning. Neuron Correct Answer-A specialized cell ; the functional unit of the nervous system They process and transit information through electrical and chemical signals. Nucleus Correct Answer-Cellular structure or organelle that contains the majority of the cell's genetic material in the form of chromosomes. Organelles Correct Answer-Tiny cellular structures that perform specific functions within a cell e.g. mitochondria. Mitochondria Correct Answer-Parts of the cell that use nutrients to create energy for the cell (powerhouse of the cell). Effector sites Correct Answer-A part of the body, such as a muscle or organ, that receives a signal from a neuron to produce a physiological response.Electrolytes Correct Answer-Minerals that have an electrical charge and transmit nerve impulses within the body, such as sodium, potassium and magnesium. Central Nervous System (CNS) Correct Answer-Nervous system that includes the brain and spinal cord. Peripheral Nervous System (PNS) Correct Answer-Nerves that connect the rest of the body to the CNS. Afferent Pathway Correct Answer-Sensory pathway that relays info. to the CNS. Efferent Pathway Correct Answer-Motor pathway that relays info. from the CNS to the rest of the body. Interneurons Correct Answer-Located within the spinal cord and brain that transmit impulses between afferent and efferent neurons. Mechanoreceptors Correct Answer-Respond to mechanical forces (touch & pressure) within tissues and then transmit signals through sensory nerves. Somatic Nervous System (SNS) Correct Answer-Nerves that serve the outer areas of the body and skeletal muscle and are largely responsible for the voluntary control of movement. Autonomic Nervous System (ANS) Correct Answer-Supplies neural input to organs that run the involuntary processes of the body e.g. circulating blood, digesting food, producing hormones. Sympathetic Nervous System (SNS) Correct Answer-Subdivision of the ANS that works to increase neural activity and put the body in a heightened state (releases adrenaline, increases heart rate, breathing and alertness during exercise). Parasympathetic Nervous System (PNS) Correct Answer-The opposite effects of SNS to decrease neural activity by suspending release of excitatory hormones. This puts the body at a relaxed state (rest and digest).Sensory Function Correct Answer-Ability of the nervous system to sense changes in either the internal or external environment Proprioception Correct Answer-The body's ability to sense its general orientation and position of its parts e.g. shooting a basketball into a net. The body is trained to know to extend arms above head to focus on shooting the ball into the basket without having to look at the arms to accomplish this motion. Integrative Function of the CNS Correct Answer-Analyze and interpret sensory info. to allow for proper decision making to produce an appropriate response. Motor Function Correct Answer-The body's response to integrated sensory information e.g. causing a muscle to contract when stretched to far Muscle Spindles Correct Answer-Sensory receptors sensitive to change in length of the muscle and the rate of that change. Stretch Reflex Correct Answer-Neuro signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening. Golgi tendon organs Correct Answer-Sensory receptors located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle. They are sensitive to changes in muscular tension and rate of tension change (to avoid injury). Joint receptors Correct Answer-They respond to pressure acceleration, and deceleration of the joint Neuroplasticity Correct Answer-The brain will continually change or grow, reforming neural pathways throughout an individual's entire life span. Neurocircuitry Correct Answer-Interconnection of neurons in the brain and spinal cord. Motor skills Correct Answer-Coordinated movements of the muscles and limbsSkeletal system Correct Answer-Provides the shape and form of our body, supports and protects internal organs, provides movement, produces blood and stores minerals. Osteoporosis Correct Answer-A condition of reduced bone mineral density, which increases risk of bone fracture. Joints Correct Answer-Where two bones meet and movement occurs as a result of muscle contraction. Axial skeleton Correct Answer-Made up of the skull, rib cage, and vertebral column (80 bones) Appendicular Skeleton Correct Answer-Made up of arms, legs, and pelvic girdle (126 bones) Levors Correct Answer-Rigid rods where muscles attach. Remodeling Correct Answer-The bone is constantly renewed by the resorption and formation of the bone structure. Osteoclasts Correct Answer-Special cells that break down and remove old bone tissue. Osteoblasts Correct Answer-Special cells that form and lay down new bone tissue. Wolff's law Correct Answer-Scientific explanation of how remodeling occurs along the lines of stress placed on the bone e.g. walking or running). 5 types of bones Correct Answer-Long Humerus (upper arm bone) ,Femur (thigh bone), Clavicle (collarbone), radius and ulna (forearm bones), tibia and fibula (shin bones) , metacarpals and phalanges (finger and toe bones). Short (cubical shape) shock absorption; Carpals of the wrist; tarsals of the ankle. Flat Scapulae (shoulder blades, Sternum (breast plate), ribs, ilium (pelvis), and cranial (skull) bones.Irregular (vertebrae-spinal column; sacrum, coccyx (tailbone) and certain facial bones). Sesamoid (small round-kneecap) also found in hands and feet and improve leverage and protect the joint from damage. Depression Bones (Fossa & Sulcus (groove in a bone) Correct Answer-Flattened or indented portions of the bone. Processes Correct Answer-Projections protruding from the bone to which tendons and ligaments can attach. Vertebral Column (Spinal Column) Correct Answer-Bones that house the spinal cord consisting of cervical (C 1-C7), Thoracic (T1-12), Lumbar (L1-L5) and Sacrum (S1-S5 fused), Coccyx Spinal Cord Correct Answer-Bundle of nerves housed within the vertebrae. Intervertebral Discs Correct Answer-Made of fibrous cartilage that acts as shock absorbers and allow spine to move. Neural Spine Correct Answer-Represents a position in which the vertebrae and associated structures are under the least amount of load and support optimal functional movement. 3 Major Curvatures of he Spine Correct Answer-Concave (cervical curve, hollowed or rounded inward). Convex (thoracic curve, curved and rounded outward). Concave (lumbar curve, hollowed or rounded inward). Osteokinematics Correct Answer-Bone movement (flexion and extension) Arthrokinematics Correct Answer-Joint movement interaction between two bone surfaces. Roll, slide and spin.Synovial joints Correct Answer-Compromise 80% of all joints in the body and have the greatest capacity for motion and produce synovial fluid which lubricates and provides nutrition for the joints. There are several types of synovial joints including glide, condyloid, hinge, saddle, pivot, and ball and socket joints. Non-synovial joints Correct Answer-Have no joint capsule and exhibit little to no movement (sutures of the skull). Nonaxial joint Correct Answer-Gliding joint has the simplest movement of all joints. It moves back and forth or side to side. (movement in one direction ex: carpal bones of the wrist and joints of the fingers). Hinge Joint Correct Answer-Uniaxial joint allowing movement in one direction (elbow, toe, and ankle). Pivot Joints Correct Answer-Allow movement in one direction. Found at the base of the skull (top of the spine) and the elbow. Ball & Socket Correct Answer-Most mobile of all joints. Allow movement in 3 directions (shoulder and hip). Ligaments Correct Answer-Fibrous connective tissue that connects bone to bone. Made up of protein called collagen (provides strength and structure to connective tissue, muscles and skin) and elastin (provides elasticity to skin, tendons, and ligaments). Tendons Correct Answer-Connect muscle to bone. Skeletal muscle Correct Answer-Made up of individual fibers held together by connective tissues. Primary functions are to contract and produce movement Fascia Correct Answer-Connective tissue that surrounds muscles and bones. Epimysium Correct Answer-Inner layer of fascia that surrounds and entire muscle a/k/a deep fascia.Fascicles Correct Answer-Largest bundles of fibers within a muscle. Perimysium Correct Answer-Connective tissue surrounding a muscle Fascicle. Endomysium Correct Answer-Connective tissue that wraps around individual muscle fibers within a fascicle. Glycogen Correct Answer-Glucose that is deposited and stored in bodily tissues such as the liver and muscle cells. Myoglobin Correct Answer-Protein-based molecule that carries oxygen molecules into the muscles. Myofibrils Correct Answer-The contractile components of a muscle cell. Myofilaments Correct Answer-The filaments of a myofibril include actin and myosin. Actin Correct Answer-The thin, stringlike myofilament that acts along with myosin to produce muscular contraction. Myosin Correct Answer-Thick myofilament that acts along with actin to produce muscle contraction. sarcomere Correct Answer-The structural unit of a myofibril composed of actin and myosin filaments between to Z-lines. Z-line Correct Answer-The meeting point of each sarcomere. Neural Activation Correct Answer-The nervous system's signal that tells a muscle to contract. Neuromuscular junction Correct Answer-The site where the nervous system communicates directly with muscle fibers. Synapse Correct Answer-A junction or small gap between the motor neuron and muscle cells.Motor unit Correct Answer-One motor neuron and the muscle fibers it connects to. Action potential Correct Answer-A nerve impulse that is relayed from the CNS through the PNS and into the muscle across the neuromuscular junction. Neurotransmitters Correct Answer-Chemical messengers that cross the synapse between neuron and muscle and assist with nerve transmission. Acetylcholine Correct Answer-a neurotransmitter used by the neuromuscular system. Sliding filament theory Correct Answer-Describes how myosin (thick) and actin (thin) filaments slide past each other to produce a muscle contraction, shortening the entire length of the sarcomere. Excitation-contraction coupling Correct Answer-Physiological process of converting an electrical stimulus to a muscle contraction. Power stroke Correct Answer-The myosin heads bind to actin and pull them toward the sarcomere center, which slides the filaments past each other, shortening the muscle. Adenosine Triphosphate Correct Answer-High-energy molecule that is the main form of energy in the human body (a/k/a the energy currency of the body). Resting Length Correct Answer-Length of a muscle when it is not actively contracting or being stretched. 4 essential electrolytes for muscle function Correct Answer-Calcium. potassium, sodium, and water. Type I muscle fibers (slow twitch) Correct Answer-Muscle (red) fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue (provide stabilization). Type II muscle fibers (fast twitch) Correct Answer-Muscle (white) fibers that are larger in size, generate higher amounts of force, and are faster to fatigue. Force and power contractions.(All-or-nothing principle Correct Answer-Motor units cannot vary the amount of force they generate; they either contract maximally or not at all. Capillaries Correct Answer-The smallest blood vessels and the site of exchange of elements between the blood and the tissues. Cardiorespiratory system Correct Answer-A system of the body composed of the heart, blood, blood vessels, lungs and airways Cardiovascular system Correct Answer-System of the body a/k/a the circulatory system that transports blood to tissues of the body. Thoracic cavity Correct Answer-Chamber within the chest that contains the heart and lungs. Mediastinum Correct Answer-Space in the chest between the lungs that contains all the internal organs of the chest (e.g. heart. esophagus) except the lungs. Cardiac muscle Correct Answer-Muscle of the heart. Smooth Muscle Correct Answer-Involuntary nonstriated muscle type that is found in organs. Atrium (atria) Correct Answer-Superior chambers of the heart that gathers blood returning to the heart. Ventricle Correct Answer-Inferior chamber of the heart that pumps blood to the lungs and body. Intercalated discs Correct Answer-Found in the heart, these formations help hold together muscle cells. Resting Heart Rate (RHR) Correct Answer-The number of heart beats per minute while at complete rest. Normal RHR is between 60-100 bpmSinoatrial (SA) node (pacemaker of the heart) Correct Answer-Located in the right atrium, this node initiates an electrical signal that causes the heart to beat. Atrioventricular (AV) node Correct Answer-Located between the Atria and ventricles, this node delays the impulse from the sinoatrial node before allowing it to pass the ventricles. Stroke volume Correct Answer-The amount of blood pumped out of the heart with each contraction. Ventricular end-diastolic volume Correct Answer-The filled volume of the ventricle before contraction. End-systolic volume Correct Answer-The volume of blood remaining in the ventricle after ejection. Heart rate (HR) Correct Answer-Measurement of the number of times a heart beats within a specified time period (usually 1 minute) Bradycardia Correct Answer-When the heart rate is less that 60 bpm Tachycardia Correct Answer-When the heart rate is greater than 100 bpm. Cardiac Output (Q) Correct Answer-The overall performance of the heart (heart rate x stroke volume). Blood Correct Answer-Life sustaining fluid that supplies the body's organs and cells with oxygen and nutrients. Helps to regulate body temp., fight infections, and remove waste products. 3 types of cells in blood Correct Answer-Red cells (carry oxygen from the blood to the lungs and throughout the body. White cells (fight infection) and Platelets (help with clotting). Growth factors Correct Answer-Substances within the blood that attach to cells, aid in growth and development, and assist with healing after injury.Stem Cells Correct Answer-Cells within the body divide and develop into specialized cells (brain, blood, heart and bone cells). Blood vessels Correct Answer-Network of hollow tubes that circulates blood throughout the body. Arteries Correct Answer-Vessels that transport blood away from the heart. Veins Correct Answer-Vessels that transport blood back to the heart. Arterioles Correct Answer-Small arteries that divide into capillaries. Venules Correct Answer-Small veins that allows blood to drain from capillaries into the larger veins. Vasculogenesis Correct Answer-Formation of new capillaries Angiogenesis Correct Answer-Formation of new capillaries from existing blood cells. Venous pooling Correct Answer-Accumulation of blood into the extremities due to slow blood flow through the veins (venous return) or back flow. Blood pressure Correct Answer-Outward pressure exerted by the blood on the vessel walls (systolic/diastolic. Peripheral resistance Correct Answer-Amount of resistance in the arteries that must be overcome for blood to flow. Hypertension Correct Answer-Consistently elevated bp. Respiratory system Correct Answer-Bodily system, a/k/a the pulmonary system, brings oxygen into the lungs from breathed air while removing CO2 from the lungs into the outside air; includes airways, lungs and respir