NASM Physique and Bodybuilding Certification Exam Questions With Verified Correct Answers || Already Graded A+ UPDATED

NASM Physique and Bodybuilding Certification Exam Questions With Verified Correct Answers || Already Graded A+ UPDATED Which supplement is believed to help increase the transport of fatty acids into the mitochondria, but may have little actual effect on body fat loss? - ANSWER L-Carnitine What effect does creatine have on kidney function in otherwise healthy adults? - ANSWER No known effect on kidney function Beta-alanine has been shown to increase work capacity by increasing the acid buffering capacity of the body. What molecule does beta alanine get converted into once integrated into the body? - ANSWER Carnosine Which amino acid supplement has the greatest direct effect on muscle protein synthesis? - ANSWER Leucine What step can manufacturers go through to be FDA approved for supplement quality (but not efficacy)? - ANSWER Good Manufacturing Practices Supplement utilization occurs in physique athletes and the Physique Coach will likely encounter supplementation use with their clients. What percent of physique athletes utilize supplementation? - ANSWER About 95% What is the main function of creatine? - ANSWER To recycle ADP into ATP Physique Coaches often have to utilize every tool they have, even ones with modest efficacy, to help clients peak for their competitions. What is one of the mechanisms by which capsaicin might help blunt appetite? - ANSWER Increasing the appetite regulating hormone GLP-1 Which common peak week supplement may result in GI distress when used in very large doses? - ANSWER Vitamin C While supplements are not regulated like prescription drugs, there are some resources that help people understand safety and efficacy. What label is given to supplements that have scientifically proven results with research performed on relevant populations using correct dosing regimens? - ANSWER Strong Evidence to Support Efficacy and Apparently Safe reverse dieting - ANSWER a controlled gradual restoration of energy intake toward adequate energy availability and is a tool to minimize fat mass gain after competition. Given the issues with fat overshooting in physique athletes, reverse dieting is a method for physiological recovery post-competition and consists of maintaining a high protein intake (2 g/kg/bw) while gradually increasing carbohydrates and fat. Reverse dieting entails adding 10 to 30 grams of carbohydrates and 4 to 10 grams of fat per week L-carnitine - ANSWER A chemical made by certain organs that helps convert body fat into available energy. Ephedrine - ANSWER A central nervous stimulant that can reduce appetite due to its peripheral stimulation on the increased release of norepinephrine. Polyphenol catechins - ANSWER A compound found in cocoa, teas, and berries; all which contain antioxidants and are often used to support weight loss and blood pressure management. Lipolysis - ANSWER The process in which fats (lipids and triglycerides) are broken down to generate fatty acids for metabolism. Corrective Exercise Continuum (CEC) - ANSWER The systematic programming process used to address neuromusculoskeletal dysfunction using inhibitory, lengthening, activation, and integration techniques. Type I muscle fibers - ANSWER Muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue. Type II muscle fibers - ANSWER Muscle fibers that are larger in size, generate higher amounts of force, and are faster to fatigue. The Revised Harris-Benedict Equation - ANSWER Male: 88.362 + (13.397 weight in kg) + (4.799 x height in cm) - (5.677 x age in years) The Mifflin-St. Jeor Equation - ANSWER Male: (9.99 x weight in kg) + (6.25 x height in cm) - (4.92 x age in years) + 5 Female: (9.99 x weight in kg) + (6.25 x height in cm) - (4.92 x age in years) - 161 The Cunningham Equation (1980) - ANSWER 500 + (22 x FFM in kg) The Katch-McArdle Equation - ANSWER 370 + (21.6 x FFM in kg) creatine - ANSWER An organic compound found animals and is used to help recycle ATP in muscle and brain tissue. choline - ANSWER critical for the structure of cell membranes standard physical activity guidelines for Americans - ANSWER These guidelines call for 150 to 300 weekly minutes of exercise at "moderate" MET levels (3.0 to 5.9 METs), 75 to 150 weekly minutes of exercise at "vigorous" MET levels (≥6.0 METs), or a combination of the two categories. Ghrelin - ANSWER A hormone that functions to regulate hunger. Thyroid hormones - ANSWER A group of hormones produced by the thyroid that help regulate metabolic rate. Metabolic adaptation - ANSWER The amount of change that occurs in total daily energy expenditure in response to calorie surpluses or deficits. Macrocycle - ANSWER A plan that illustrates how the training program will progress for the long term, from month to month, to meet the desired goal (i.e., annual training plan). Mesocycle - ANSWER A plan that divides a training program into specified monthly cycles. Microcycle - ANSWER A plan that details specific workouts for the week. Stabilization Level (Phase 1) Warm-Up Protocols - ANSWER The flexibility techniques used within Phase 1 Stabilization Endurance Training include (a) self-myofascial techniques, such as foam rolling, (b) static stretching, and (c) optional dynamic stretching. Strength Level (Phases 2 to 4) Warm-Up Protocols - ANSWER After completing self-myofascial techniques, the next step is to perform one to three active stretches. Active stretches require 5-10 repetitions in which the stretched position is only held for one to two seconds. If opting to include dynamic stretching, choose one set of 3-10 dynamic stretches using a repetition range of 10-15. Similar to Phase 1, cardiorespiratory exercise is an optional component of a client's warm-up. If including cardiorespiratory exercise, the intensity should be relatively low and last between 5 and 10 minutes. Power Level (Phase 5) Warm-Up Protocols - ANSWER A Phase 5 flexibility routine does not typically involve static or active stretching. Instead, only self-myofascial techniques and dynamic stretching are performed. However, if a client or physique athlete displays limited mobility or muscle imbalances, static or active stretching can be included before dynamic stretching. Intervertebral stability - ANSWER Stability and support of individual spine segments. Phase 1: Stabilization Endurance Training - ANSWER Phase 1, Stabilization Endurance Training, is designed to teach clients how to perform proper movement patterns, including pushing, pulling, pressing, squatting, hip hinging, and overall movement competency. In addition, Phase 1 focuses on acquiring basic exercise skills, such as the proper use of exercise machines, free weights, and other types of exercise equipment Phase 2: Strength Endurance Training - ANSWER a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength. Like all phases of the OPT, Phase 2 integrates all forms of exercise into one program: flexibility, core, balance, plyometric, SAQ, and resistance training. Phase 3: Muscular Development Training - ANSWER specific for the adaptation of maximal muscle growth, focusing on high levels of volume to force cellular changes that result in an overall increase in muscle size. This phase is most applicable for physique athletes and those seeking changes in body composition. Phase 3 is the training phase in which most physique athletes spend most of their time achieving body aesthetic goals.