NASM PERSONAL TRAINING EXAM 2024 ACTUAL EXAM

NASM PERSONAL TRAINING EXAM 2024 ACTUAL EXAM
COMPLETE 200 QUESTIONS WITH DETAILED VERIFIED
ANSWERS (100% CORRECT ANSWERS) /ALREADY
GRADED A+
autogenic inhibition - ANSWER: The process by which neural impulses that sense
tension are greater than the impulses that cause muscles to contract, providing an
inhibitory effect to the muscle.

reciprocal inhibition - ANSWER: The simultaneous contraction of one muscle and the
relaxation of its antagonist to allow movement to take place

Altered reciprocal inhibition - ANSWER: muscle inhibition caused by a tight agonist,
which inhibits its functional antagonist

OPT model stages - ANSWER: Stability, strength, and power

OPT model phases. - ANSWER: 1. Stabilization Endurance
2. Strength Endurance
3. Hypertrophy
4. Maximal Strength
5. Power

Sedentary adults should consume on average: - ANSWER: 3L per day for men, 2.2L
per day for women.

Protein should be - ANSWER: 10-35% of your daily intake

Carbs should be - ANSWER: 45-65% of your daily intake

Fats should be - ANSWER: 20-35% of your daily intake

When should a high carb meal be consumed - ANSWER: 2-4 hours before exercise

Post-workout, what should your carb ratio be to replenish glycogen stores? -
ANSWER: 1.5g/kg of body weight.

Max heart rate, straight percentage method, formula... - ANSWER: HR(max)= 220-
age

Max heart rate, researve formula... - ANSWER: [(HR max- HR rest ) x desired
intensity] + HR rest

YMCA 3-minute step test zones - ANSWER: 1. 65-75% HR(max)
2. 76-85% HR(max)

, 3. 86-95% HR(max)

what is the formula To calculate VO2 max - ANSWER: 132.853 (0.0769 x Weight)
(0.3877 x Age) (6.315 x Gender) (3.2649 x Time) (0.1565 x Heart rate) = V.o 2 score

Davies Test does what? - ANSWER: assesses upper extremity stability and agility

LEFT test evaluates what? - ANSWER: assesses agility, acceleration, deceleration, and
neuromuscular control.

Overhead squat assessment (OHSA) evaluates what? - ANSWER: assesses dynamic
flexibility, core strength, balance, and overall neuromuscular control.

OHSA: Excessive forward lean indicates which muscles are overactive? - ANSWER:
Soleus, Gastrocnemius, Hip flexor, complex Abdominal complex

OHSA: Excessive forward lean indicates which muscles are underactive? - ANSWER:
Anterior tibialis, Gluteus maximus, Erector spinae

OHSA: Lower back arch indicates which muscles are overactive? - ANSWER: Hip
flexor complex, Erector spinae, Latissimus dorsi

OHSA: Lower back arch indicates which muscles are underactive? - ANSWER: Gluteus
maximus, Hamstring complex, Intrinsic core stabilizers

OHSA: Arms fall forward indicates which muscles are overactive? - ANSWER:
Latissimus dorsi, Teres major,Pectoralis major / minor

OHSA: Arms fall forward indicates which muscles are underactive? - ANSWER:
Middle / lower trapezius, Rhomboids, Rotator cuff

OHSA: Feet turn out indicates which muscles are overactive? - ANSWER: Soleus,
Lateral gastrocnemius, Biceps femoris (short head)

OHSA: Feet turn out indicates which muscles are underactive? - ANSWER: Medial
gastrocnemius, Medial hamstring complex, Gracilis, Sartorius, Popliteus

Single-leg squat assessment: knees turn inward indicates which muscles are
overactive? - ANSWER: Adductor complex, Biceps femoris, TFL, Vastus lateralis

Single-leg squat assessment: knees turn inward indicates which muscles are
underactive? - ANSWER: Gluteus medius, Gluteus maximus, Vastus medialis oblique

Pushing assessment: lower back arch indicates what muscles are overactive? -
ANSWER: Hip flexors, Erector Spinea