NASM PERSONAL TRAINING CERTIFICATION
Question 1.
Overweight
ANSWER
BMI of 25-29.9 or between 25lbs to 30lbs overweight
Question 2.
Muscle imbalance
ANSWER
Alteration of muscle length surrounding a joint
Question 3.
Obesity
ANSWER
BMI of 30+ or at least 30lbs over recommend weight
Question 4.
BMI
ANSWER
Body Mass Index 18.5-24.9 recommend
Question 5.
Statistics
ANSWER
66% Americans overweight 34% obese (72mil)
Question 6.
Blood lipids
ANSWER
Cholesterol and triglycerides, carried in the bloodstream by protein molecules. HDL= good LDL= bad Less than 200mg/DL healthy More than 240 = high risk
Question 7.
Diabetes
ANSWER
Insulin deficiency, impairs carb usage and enhances usage of fats and proteins
, Question 8.
Type 1 diabetes
ANSWER
Pancreas doesn't produce insulin
Question 9.
Type 2 diabetes
ANSWER
Obesity, 90-95% of diabetes. Cells are resistant and do not allow insulin to bring glucose into the cell
Question 10.
Low back pain
ANSWER
80% of adults (office work, sitting too long, manual labor)
Question 11.
Knee injury
ANSWER
80,000-100,000 ACL injuries. 70% noncontact injuries.
Question 12.
Deconditioned
ANSWER
Loss of physical fitness, muscle imbalances, decreased flexibility and lack of core and joint stability.
Question 13.
Proprioceptively enriched environment
ANSWER
Unstable yet controlled physical situation. Force body to us balance and stabilization
Question 14.
OPT Model
ANSWER
Stabilization endurance Strength endurance Strength hypertrophy Strength max strength Power
Question 15.
Phase 1: stabilization endurance
ANSWER
Increase muscular endurance and stability while developing neuromuscular efficiency (coordination).
, Question 16.
Muscular endurance
ANSWER
Muscles ability to contract for an extended period of time
Question 17.
Neuromuscular efficiency
ANSWER
All muscles efficiently working together in all planes of motion (coordination)
Question 18.
Phase 2: strength endurance
ANSWER
Enhance stabilization while increasing prime mover strength Mod loads and reps 8-12 reps
Question 19.
Prime mover
ANSWER
The muscle that acts as the initial source of motive power
Question 20.
Superset
ANSWER
Set of two exercises performed back to back
Question 21.
Phase 3: hypertrophy
ANSWER
Goal of muscle growth. High volume Moderate to high loads 6-12 reps
Question 22.
Phase 4: max strength
ANSWER
Goal of max prime mover strengthheavy loads Low reps (1-5) Longer rest
Question 23.
Rate of force pro-duction
ANSWER
Muscles to exert maximal force output in a minimal amount of time
, Question 24.
Phase 5: power
ANSWER
Development of speed and power As fast as can be controlled
Question 25.
Human movement system
ANSWER
Nervous, muscular and skeletal systems
Question 26.
Kinetic chain
ANSWER
Nervous, muscular and skeletal system
Question 27.
Nervous system
ANSWER
Billions of cellscommunication network Divided into central and peripheral
Question 28.
Central nervous system
ANSWER
Brain and spinal cord
Question 29.
Peripheral nervous system
ANSWER
Nerves that connect brain to spinal cord to the rest of the body
Question 30.
Sensory function
ANSWER
Ability of CNS to sense change in external/internal environment
Question 31.
Integrative function
ANSWER
Nervous system to analyze and interpret sensory info to allow decision making and response
Question 1.
Overweight
ANSWER
BMI of 25-29.9 or between 25lbs to 30lbs overweight
Question 2.
Muscle imbalance
ANSWER
Alteration of muscle length surrounding a joint
Question 3.
Obesity
ANSWER
BMI of 30+ or at least 30lbs over recommend weight
Question 4.
BMI
ANSWER
Body Mass Index 18.5-24.9 recommend
Question 5.
Statistics
ANSWER
66% Americans overweight 34% obese (72mil)
Question 6.
Blood lipids
ANSWER
Cholesterol and triglycerides, carried in the bloodstream by protein molecules. HDL= good LDL= bad Less than 200mg/DL healthy More than 240 = high risk
Question 7.
Diabetes
ANSWER
Insulin deficiency, impairs carb usage and enhances usage of fats and proteins
, Question 8.
Type 1 diabetes
ANSWER
Pancreas doesn't produce insulin
Question 9.
Type 2 diabetes
ANSWER
Obesity, 90-95% of diabetes. Cells are resistant and do not allow insulin to bring glucose into the cell
Question 10.
Low back pain
ANSWER
80% of adults (office work, sitting too long, manual labor)
Question 11.
Knee injury
ANSWER
80,000-100,000 ACL injuries. 70% noncontact injuries.
Question 12.
Deconditioned
ANSWER
Loss of physical fitness, muscle imbalances, decreased flexibility and lack of core and joint stability.
Question 13.
Proprioceptively enriched environment
ANSWER
Unstable yet controlled physical situation. Force body to us balance and stabilization
Question 14.
OPT Model
ANSWER
Stabilization endurance Strength endurance Strength hypertrophy Strength max strength Power
Question 15.
Phase 1: stabilization endurance
ANSWER
Increase muscular endurance and stability while developing neuromuscular efficiency (coordination).
, Question 16.
Muscular endurance
ANSWER
Muscles ability to contract for an extended period of time
Question 17.
Neuromuscular efficiency
ANSWER
All muscles efficiently working together in all planes of motion (coordination)
Question 18.
Phase 2: strength endurance
ANSWER
Enhance stabilization while increasing prime mover strength Mod loads and reps 8-12 reps
Question 19.
Prime mover
ANSWER
The muscle that acts as the initial source of motive power
Question 20.
Superset
ANSWER
Set of two exercises performed back to back
Question 21.
Phase 3: hypertrophy
ANSWER
Goal of muscle growth. High volume Moderate to high loads 6-12 reps
Question 22.
Phase 4: max strength
ANSWER
Goal of max prime mover strengthheavy loads Low reps (1-5) Longer rest
Question 23.
Rate of force pro-duction
ANSWER
Muscles to exert maximal force output in a minimal amount of time
, Question 24.
Phase 5: power
ANSWER
Development of speed and power As fast as can be controlled
Question 25.
Human movement system
ANSWER
Nervous, muscular and skeletal systems
Question 26.
Kinetic chain
ANSWER
Nervous, muscular and skeletal system
Question 27.
Nervous system
ANSWER
Billions of cellscommunication network Divided into central and peripheral
Question 28.
Central nervous system
ANSWER
Brain and spinal cord
Question 29.
Peripheral nervous system
ANSWER
Nerves that connect brain to spinal cord to the rest of the body
Question 30.
Sensory function
ANSWER
Ability of CNS to sense change in external/internal environment
Question 31.
Integrative function
ANSWER
Nervous system to analyze and interpret sensory info to allow decision making and response
