NASM 7th Edition
- ANSAcute Variables are the most essential aspects of designing a training program that
determine the amount of stress placed on the body and the adaptations it will undergo.
_____ simply means creating a purposeful system or plan to achieve a specific goal. -
ANSProgram Design
The (BLANK)_______characteristic does not alter over time. 1.5 Mile run test = estimation
of VO2max score. Similar to Rockport, but with a run. The primary source of energy for the
100-meter sprinter is...? - ANSATP-PC 140 - ANSsystolic It is specifically the maximum
arterial pressure during contraction of the left ventricle of the heart.
The two most crucial aspects of bioenergetics are ANSDuration and Intensity. 2.0 CEU's -
ANSIs required to renewal NASM (.19 from CEUS and .1 CPR)
3 phases of the plyometric aka Reactive Training)
o 1: eccentric, 2: extremely short amortization, 3: concentric, explosive - ANSo 1: eccentric,
2: extremely short amortization, 3: concentric, explosive There are three types of muscle:
smooth (lining of arteries, veins, and GI tract), ANSSkeletal (more than 650 muscles), and
cardiac (heart). 3 to 4 locations are less invasive, or you can use the BIA (Bioelectrical
Impedance Analysis Body Fat Test) by sending weak currents through muscle (muscle is
70% water) - ANS. Three types of distortion: the Pes Planus Distortion, the Lower Cross,
and the Upper Cross (p. 386) - Lower Cross, Upper Cross, and ANSPes Planus Distortion
(p. 386)
4-2-1-1 tempo = 4= eccentric, 2- isometric, 1- concentric, 1- isometric (helpful pointer on
620) KNOW TABLE 20-3 & 20-5 - ANS
4/5 or 80% of people suffer from lower back pain. 4P's of marketing - ANSProduct, Price,
Place, Promotion
90 - ANSDiastolic- relating to the phase of the heartbeat when the heart muscle relaxes and
allows the chambers to fill with blood.
A Certified Personal Trainer wants to raise a client's resistance training outcome
expectations. What behavior change technique might they use? - ANSProviding Information
on the health benefits
While doing the triceps dips exercise, a client experiences shoulder pain. To alleviate the
client's discomfort, which of the following should a fitness professional recommend?
ANSReduce the range of motion A floor prone cobra is considered what type of exercise? -
ANSCore-Stabilization
A proprioceptively enriched environment challenges an individual's____ - ANSInternal
balance and stabilization
A rest interval of 20-30 seconds replenishes what percentage of ATP/CP stores? - ANS50
What kind of exercise is considered a rotation chest pass? - ANSCore-Power What kind of
exercise is a Single-Leg Squat Touchdown? - ANSBalance-Strength A tight psoas
decreasing neural drive of the gluteus maximus is an example of what? - ANSAltered
Reciprocal Inhibition
Acceptable Macronutrient Distribution Range (AMDR) - ANSNutrient intake ranges that are
thought to meet the needs of 97-98% of the population and are linked to a lower risk of
, chronic disease are the AMDR. According to NASM, if a NEW client performs plyometrics on
Monday, how long should they wait? - ANS
According to NASM, which of the following is a performance test? - ANSLEFT Test, Long
Jump
According to research, endurance is best achieved by performing what number of
repetitions at 50-70% of the 1RM - ANS12-20
According to research, hypertrophy is achieved by training with what percentage of 1RM -
ANS75-85%
Tanaka states that the HR max equation for determining the target heart rate is _____ -
ANS208. Which of the following is produced by myofilaments composed primarily of actin,
which is thin, and myosin, which is thick? - ANSMyofibril Active Isolate Stretching -1-2
second holds via Reciprocal Inhibition - ANS
The ANS compound known as adenosine triphosphate (ATP) is used by cells to store and
release energy. The catecholamines ANS (adrenaline and norepinephrine) are produced by
the adrenal glands. Adult heart holds between - ANS4-6 L
Aerobic - ANS calls for oxygen The kinetic chain (core and balance), Plyos, and SAQ
(speed, agility, and quickness) are activated after a 5- to 10-minute warm-up. Resistance
training exercises and patterns follow. Clients choice to make it FUNCool-down 5-10 minutes
(Just so you know, this style of programming is absolutely terrible and would absolutely not
retain your clients. Just know this for the exam and then never use it.) Muscles engaged
during a squat: quadriceps at the knee, glutes at the hips. Muscles engaged during a hinge:
glutes and hamstrings at the hip. What is the definition of power?
Muscles engaged during a pulling pattern: lats, biceps, traps; actions = extension, retraction
Muscles engaged during a pushing pattern: Chest, triceps; actions = flexion, protraction
Muscles engaged during a pressing overhead pattern: Deltoids & tricepsSuper set examples
pg. 703 - ANS
Agility is the ability to accelerate and deaccelerate as fast as possible. - ANSthe ability to
accelerate and deaccelerate as fast as possible.
All of the following are benefits of a cool-down EXCEPT: - ANSA) Restore physiological
systems close to baseline
B) Encourages venous pooling of blood in the lower extremities- Correct
C) Slowly lower one's body temperature. D) Slow down your heart and breathe. A
cool-down has all of the following advantages, with the exception of: - ANSRestore
physiological systems to close to baseline Reactive training has all of the following benefits,
including an increase in motor unit recruitment (ANSa). b) It increases the frequency of firing
(rate coding). d) It speeds up the production of force. Altered Reciprocal inhabitation -
ANSAgonist receives signal functional antagonist receives inhibitory signal allowing it to
lengthen.
Amotivation - ANSShows when a person is not motivated to participate An anatomical
location referring to a position above a reference point is known as - ANSSuperior
An anatomical location referring to a position above a reference point is known as... -
ANSsuperior
Anaerobic - ANSProcess that does not require oxygen
ANS refers to anaerobic glycolysis, which takes place in the absence of oxygen. Ancillary
revenue can be gained through ___ - ANSMerchandise sales
Android obesity is worse due to the visceral fat (Gynoid = more subcutaneous) - ANS
Anterior - ANSfront of the body
- ANSAcute Variables are the most essential aspects of designing a training program that
determine the amount of stress placed on the body and the adaptations it will undergo.
_____ simply means creating a purposeful system or plan to achieve a specific goal. -
ANSProgram Design
The (BLANK)_______characteristic does not alter over time. 1.5 Mile run test = estimation
of VO2max score. Similar to Rockport, but with a run. The primary source of energy for the
100-meter sprinter is...? - ANSATP-PC 140 - ANSsystolic It is specifically the maximum
arterial pressure during contraction of the left ventricle of the heart.
The two most crucial aspects of bioenergetics are ANSDuration and Intensity. 2.0 CEU's -
ANSIs required to renewal NASM (.19 from CEUS and .1 CPR)
3 phases of the plyometric aka Reactive Training)
o 1: eccentric, 2: extremely short amortization, 3: concentric, explosive - ANSo 1: eccentric,
2: extremely short amortization, 3: concentric, explosive There are three types of muscle:
smooth (lining of arteries, veins, and GI tract), ANSSkeletal (more than 650 muscles), and
cardiac (heart). 3 to 4 locations are less invasive, or you can use the BIA (Bioelectrical
Impedance Analysis Body Fat Test) by sending weak currents through muscle (muscle is
70% water) - ANS. Three types of distortion: the Pes Planus Distortion, the Lower Cross,
and the Upper Cross (p. 386) - Lower Cross, Upper Cross, and ANSPes Planus Distortion
(p. 386)
4-2-1-1 tempo = 4= eccentric, 2- isometric, 1- concentric, 1- isometric (helpful pointer on
620) KNOW TABLE 20-3 & 20-5 - ANS
4/5 or 80% of people suffer from lower back pain. 4P's of marketing - ANSProduct, Price,
Place, Promotion
90 - ANSDiastolic- relating to the phase of the heartbeat when the heart muscle relaxes and
allows the chambers to fill with blood.
A Certified Personal Trainer wants to raise a client's resistance training outcome
expectations. What behavior change technique might they use? - ANSProviding Information
on the health benefits
While doing the triceps dips exercise, a client experiences shoulder pain. To alleviate the
client's discomfort, which of the following should a fitness professional recommend?
ANSReduce the range of motion A floor prone cobra is considered what type of exercise? -
ANSCore-Stabilization
A proprioceptively enriched environment challenges an individual's____ - ANSInternal
balance and stabilization
A rest interval of 20-30 seconds replenishes what percentage of ATP/CP stores? - ANS50
What kind of exercise is considered a rotation chest pass? - ANSCore-Power What kind of
exercise is a Single-Leg Squat Touchdown? - ANSBalance-Strength A tight psoas
decreasing neural drive of the gluteus maximus is an example of what? - ANSAltered
Reciprocal Inhibition
Acceptable Macronutrient Distribution Range (AMDR) - ANSNutrient intake ranges that are
thought to meet the needs of 97-98% of the population and are linked to a lower risk of
, chronic disease are the AMDR. According to NASM, if a NEW client performs plyometrics on
Monday, how long should they wait? - ANS
According to NASM, which of the following is a performance test? - ANSLEFT Test, Long
Jump
According to research, endurance is best achieved by performing what number of
repetitions at 50-70% of the 1RM - ANS12-20
According to research, hypertrophy is achieved by training with what percentage of 1RM -
ANS75-85%
Tanaka states that the HR max equation for determining the target heart rate is _____ -
ANS208. Which of the following is produced by myofilaments composed primarily of actin,
which is thin, and myosin, which is thick? - ANSMyofibril Active Isolate Stretching -1-2
second holds via Reciprocal Inhibition - ANS
The ANS compound known as adenosine triphosphate (ATP) is used by cells to store and
release energy. The catecholamines ANS (adrenaline and norepinephrine) are produced by
the adrenal glands. Adult heart holds between - ANS4-6 L
Aerobic - ANS calls for oxygen The kinetic chain (core and balance), Plyos, and SAQ
(speed, agility, and quickness) are activated after a 5- to 10-minute warm-up. Resistance
training exercises and patterns follow. Clients choice to make it FUNCool-down 5-10 minutes
(Just so you know, this style of programming is absolutely terrible and would absolutely not
retain your clients. Just know this for the exam and then never use it.) Muscles engaged
during a squat: quadriceps at the knee, glutes at the hips. Muscles engaged during a hinge:
glutes and hamstrings at the hip. What is the definition of power?
Muscles engaged during a pulling pattern: lats, biceps, traps; actions = extension, retraction
Muscles engaged during a pushing pattern: Chest, triceps; actions = flexion, protraction
Muscles engaged during a pressing overhead pattern: Deltoids & tricepsSuper set examples
pg. 703 - ANS
Agility is the ability to accelerate and deaccelerate as fast as possible. - ANSthe ability to
accelerate and deaccelerate as fast as possible.
All of the following are benefits of a cool-down EXCEPT: - ANSA) Restore physiological
systems close to baseline
B) Encourages venous pooling of blood in the lower extremities- Correct
C) Slowly lower one's body temperature. D) Slow down your heart and breathe. A
cool-down has all of the following advantages, with the exception of: - ANSRestore
physiological systems to close to baseline Reactive training has all of the following benefits,
including an increase in motor unit recruitment (ANSa). b) It increases the frequency of firing
(rate coding). d) It speeds up the production of force. Altered Reciprocal inhabitation -
ANSAgonist receives signal functional antagonist receives inhibitory signal allowing it to
lengthen.
Amotivation - ANSShows when a person is not motivated to participate An anatomical
location referring to a position above a reference point is known as - ANSSuperior
An anatomical location referring to a position above a reference point is known as... -
ANSsuperior
Anaerobic - ANSProcess that does not require oxygen
ANS refers to anaerobic glycolysis, which takes place in the absence of oxygen. Ancillary
revenue can be gained through ___ - ANSMerchandise sales
Android obesity is worse due to the visceral fat (Gynoid = more subcutaneous) - ANS
Anterior - ANSfront of the body
