Nasm Study guide
ANS-85-90% recovery of ATP/CP will be possible after 60 seconds of rest. - ANS-Social
comparisons A coach who establishes an outcome-oriented motivational climate uses rewards
based on which of the following? Which of the following is demonstrated by a point guard who
evaluates the defense of the opposing team, decides on a new play based on what he sees,
and then imagines and executes his drive to the basket with a successful layup? A respiratory
quotient (RQ) of: - ANS-> 1.0 is required for a true "high intensity" workout (roughly 90% of
maximum heart rate). A visual learning style preference is characterized by - ANS-a preference
for thinking and learning in spatial terms via patterns and mapping of ideas or movements.
According to research, what is the optimal stride length for maximal speed during sprinting? -
ANS-2.3 to 2.5 times the athlete's leg length
How many repetitions of resistance training are required for maximal adaptations in a Phase 1
Stabilization Endurance Training workout, according to the Optimum Performance Training
model - ANS-12-20 The term "ANS-flow" is defined in the text as "a state of consciousness
where one becomes totally absorbed in what one is doing to the exclusion of all other thoughts
and emotions." According to the text, what is defined as "pain in the knee region that is
provoked or accentuated by actions that involve motions at the patellofemoral joint and/or
increase pressure of patella against the femoral condyles" - ANS-Patellofemoral pain
The text says that patients with low back pain have significantly diminished ANS (transverse
abdominus) and multifidus muscles. Aerobic exercise requires the body to take oxygen from the
atmosphere, deliver it to the lungs, transfer it into the blood, and pump it to the working muscles
where it is utilized to oxidize carbohydrates and fats in order to produce - ANS-ATP
Except for ANS-decreased bone density, the following are adaptive benefits of resistance
training. All of the following are distinct phases during the stride cycle EXCEPT: - ANS-reaction
phase
All of the following are essential components of a well-designed program to improve speed of
movement EXCEPT: - ANS-synergistic dominance
All of the following are peripheral neural mechanisms to help maintain balance EXCEPT: -
ANS-sinoatrial node
All of the following are prerequisites for an athlete to possess prior to initiating plyometric
exercises into an integrated training program EXCEPT: - ANS-proper levels of maximal strength
An athlete's inability to produce sufficient force during hip extension (ground push-off) while
sprinting may be caused by any combination of the following: ANS-20 degrees of ankle
dorsiflexio All of the following are risk factors for patellofemoral pain (PFP) EXCEPT -
ANS-decreased Q-angle.
All of the following can cause an athlete to be at risk from micronutrient deficiencies EXCEPT -
ANS-athletes who consume 20-35% of daily energy intake as fat
Despite the fact that no study can be considered conclusive, the literature consistently shows
that Olympic lifts improve all of the following, WITH THE EXCEPTION of ANS-VO2 Max. What
percentage of athletes with a history of ankle sprains are expected to re-sprain their ankles? -
, ANS-47-73% When performing the overhead squat, an athlete with knee valgus is at risk for
which injury? ANS-Patellar tendinopathy The ANS-Amortization phase is an electromechanical
delay during which the muscle must switch from overcoming force to imparting force in the
intended direction. Athletes who participate in sports with rigid boots, such as skiing and ice
hockey, are at higher risk for what type of ankle sprain? - ANS-Syndesmotic ankle sprain
Athletes who train hard throughout the year run the risk of weakening their immune systems
and getting the flu or the common cold. Which of the following is most likely going to help them
recover and keep these systems strong? - ANS-Glutamine
Examples of ANS-balance-power exercises include hopping from one foot to another or
performing hopping movements on the same foot. Bone production after a fracture begins when
clotted blood is replaced with fibrous tissue and - ANS-soft callus
Central nervous system fatigue can be minimized by performing drills with the highest
magnitude of neuromuscular demand at which time during the workout? - ANS-Beginning of the
workout
All but ANS-resisted dorsiflexion to lengthen and inhibit the anterior tibialis are common foot
injury prevention and rehabilitation strategies. Common symptoms related to iron deficiency
(with and without anemia) include the following EXCEPT: - ANS-hyperactivity.
Two-Leg Floor Bridges, Prone Iso-Ab, and Floor Cobra exercises are most effective in which
phase(s) of the OPT Model? - ANS-Phase 1 Endurance athletes, those with low body mass,
and those who lose a lot of sodium are at risk for which condition? Exercises that train
neuromuscular coordination - ANS-To enhance muscle recovery and glycogen repletion
Following a cycle of training in OPT Phase 5, what is the next progression to produce the
highest levels of acceleration and rate of force production? - ANS-Maximal power training
For a 30-year-old athlete using the regression method, which of the following is the low-end of
heart rate training zone 2? - ANS-150
For which phase of training is single-leg balance reach: frontal plane most appropriate? -
ANS-Phase 1
ANS-self-myofascial release and dynamic stretching are two components of functional flexibility
training. Gender differences are relatively small, characterized by - ANS-a slightly greater
preference of males towards auditory learning and females towards kinesthetic learning
Golgi Tendon Organs are sensitive to: - ANS-changes in tension and the rate at which tension
changes
High volume resistance exercise can cause cortisol to - ANS-exponentially increase during and
after training
How many repetitions of plyometric exercises will an athlete training in Phase 3: Hypertrophy
perform in each set? - ANS-8 to 10
With a Phase 1: Stabilization Endurance athlete, how often should plyometric training be done
each week? - ANS-2-4 Which idea is used when an athlete performs a sagittal jump after
squatting? - ANS-Ballistic movement If the amortization phase is prolonged during a plyometric
(reactive) training exercise, the amount of elastic potential energy: - ANS-decreases
If the Squat Jump exercise is performed with a repeating tempo, which level of the Optimum
Performance Training Model would it belong - ANS-b. Strength Level
In addition to its psychological benefits, which of the following strategies actually stimulates
muscle contractions? - ANS-Imagery
ANS-85-90% recovery of ATP/CP will be possible after 60 seconds of rest. - ANS-Social
comparisons A coach who establishes an outcome-oriented motivational climate uses rewards
based on which of the following? Which of the following is demonstrated by a point guard who
evaluates the defense of the opposing team, decides on a new play based on what he sees,
and then imagines and executes his drive to the basket with a successful layup? A respiratory
quotient (RQ) of: - ANS-> 1.0 is required for a true "high intensity" workout (roughly 90% of
maximum heart rate). A visual learning style preference is characterized by - ANS-a preference
for thinking and learning in spatial terms via patterns and mapping of ideas or movements.
According to research, what is the optimal stride length for maximal speed during sprinting? -
ANS-2.3 to 2.5 times the athlete's leg length
How many repetitions of resistance training are required for maximal adaptations in a Phase 1
Stabilization Endurance Training workout, according to the Optimum Performance Training
model - ANS-12-20 The term "ANS-flow" is defined in the text as "a state of consciousness
where one becomes totally absorbed in what one is doing to the exclusion of all other thoughts
and emotions." According to the text, what is defined as "pain in the knee region that is
provoked or accentuated by actions that involve motions at the patellofemoral joint and/or
increase pressure of patella against the femoral condyles" - ANS-Patellofemoral pain
The text says that patients with low back pain have significantly diminished ANS (transverse
abdominus) and multifidus muscles. Aerobic exercise requires the body to take oxygen from the
atmosphere, deliver it to the lungs, transfer it into the blood, and pump it to the working muscles
where it is utilized to oxidize carbohydrates and fats in order to produce - ANS-ATP
Except for ANS-decreased bone density, the following are adaptive benefits of resistance
training. All of the following are distinct phases during the stride cycle EXCEPT: - ANS-reaction
phase
All of the following are essential components of a well-designed program to improve speed of
movement EXCEPT: - ANS-synergistic dominance
All of the following are peripheral neural mechanisms to help maintain balance EXCEPT: -
ANS-sinoatrial node
All of the following are prerequisites for an athlete to possess prior to initiating plyometric
exercises into an integrated training program EXCEPT: - ANS-proper levels of maximal strength
An athlete's inability to produce sufficient force during hip extension (ground push-off) while
sprinting may be caused by any combination of the following: ANS-20 degrees of ankle
dorsiflexio All of the following are risk factors for patellofemoral pain (PFP) EXCEPT -
ANS-decreased Q-angle.
All of the following can cause an athlete to be at risk from micronutrient deficiencies EXCEPT -
ANS-athletes who consume 20-35% of daily energy intake as fat
Despite the fact that no study can be considered conclusive, the literature consistently shows
that Olympic lifts improve all of the following, WITH THE EXCEPTION of ANS-VO2 Max. What
percentage of athletes with a history of ankle sprains are expected to re-sprain their ankles? -
, ANS-47-73% When performing the overhead squat, an athlete with knee valgus is at risk for
which injury? ANS-Patellar tendinopathy The ANS-Amortization phase is an electromechanical
delay during which the muscle must switch from overcoming force to imparting force in the
intended direction. Athletes who participate in sports with rigid boots, such as skiing and ice
hockey, are at higher risk for what type of ankle sprain? - ANS-Syndesmotic ankle sprain
Athletes who train hard throughout the year run the risk of weakening their immune systems
and getting the flu or the common cold. Which of the following is most likely going to help them
recover and keep these systems strong? - ANS-Glutamine
Examples of ANS-balance-power exercises include hopping from one foot to another or
performing hopping movements on the same foot. Bone production after a fracture begins when
clotted blood is replaced with fibrous tissue and - ANS-soft callus
Central nervous system fatigue can be minimized by performing drills with the highest
magnitude of neuromuscular demand at which time during the workout? - ANS-Beginning of the
workout
All but ANS-resisted dorsiflexion to lengthen and inhibit the anterior tibialis are common foot
injury prevention and rehabilitation strategies. Common symptoms related to iron deficiency
(with and without anemia) include the following EXCEPT: - ANS-hyperactivity.
Two-Leg Floor Bridges, Prone Iso-Ab, and Floor Cobra exercises are most effective in which
phase(s) of the OPT Model? - ANS-Phase 1 Endurance athletes, those with low body mass,
and those who lose a lot of sodium are at risk for which condition? Exercises that train
neuromuscular coordination - ANS-To enhance muscle recovery and glycogen repletion
Following a cycle of training in OPT Phase 5, what is the next progression to produce the
highest levels of acceleration and rate of force production? - ANS-Maximal power training
For a 30-year-old athlete using the regression method, which of the following is the low-end of
heart rate training zone 2? - ANS-150
For which phase of training is single-leg balance reach: frontal plane most appropriate? -
ANS-Phase 1
ANS-self-myofascial release and dynamic stretching are two components of functional flexibility
training. Gender differences are relatively small, characterized by - ANS-a slightly greater
preference of males towards auditory learning and females towards kinesthetic learning
Golgi Tendon Organs are sensitive to: - ANS-changes in tension and the rate at which tension
changes
High volume resistance exercise can cause cortisol to - ANS-exponentially increase during and
after training
How many repetitions of plyometric exercises will an athlete training in Phase 3: Hypertrophy
perform in each set? - ANS-8 to 10
With a Phase 1: Stabilization Endurance athlete, how often should plyometric training be done
each week? - ANS-2-4 Which idea is used when an athlete performs a sagittal jump after
squatting? - ANS-Ballistic movement If the amortization phase is prolonged during a plyometric
(reactive) training exercise, the amount of elastic potential energy: - ANS-decreases
If the Squat Jump exercise is performed with a repeating tempo, which level of the Optimum
Performance Training Model would it belong - ANS-b. Strength Level
In addition to its psychological benefits, which of the following strategies actually stimulates
muscle contractions? - ANS-Imagery
