NASM PES EXAM QUESTIONS AND ANSWERS LATEST UPDATE 2025-2026
Integrated Training - Answers A comprehensive training approach that combines all the
components necessary to help a client achieve optimum performance.
Functional efficacy - Answers The ability of the neuromuscular system to monitor and
manipulate movement during functional tasks, using the least amount of energy, creating the
least amount of stress of the kinetic chain.
Functional Strength - Answers The ability of the neuromuscular system to contract eccentrically,
isometrically, and concentrically in all three planes of motion.
Neuromuscular efficiency - Answers The ability of the (human movement system)
neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to
produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.
stretch-shortening cycle - Answers an active stretch (eccentric contraction) of a muscle
followed by an immediate shortening (concentric contraction) of that same muscle. Occurs
when an activated muscle transitions from an eccentric contraction (deceleration) to a rapid,
concentric contraction (acceleration). The rapid contraction creates a stretch reflex, shortening
potential energy use to produce a concentric contraction more forceful than could otherwise be
generated by the resting muscle.
traditional strength and conditioning - Answers Often exercises occur in the sagittal plane with
the primary emphasis on concentric force production. Many athletic injuries occur in the frontal
and transverse plane.
Sagital plane - Answers *Side to side. Bisects the body into left and right halves
Movement = flexion/extension
Axis = Coronal or frontal
Ex's = bicep curls, tricep pushdown, squats, front lunge, calf raise, walking, running, vertical
jumping, climbing stairs
frontal plane - Answers *Front to back. Bisects the body into front and back halves
Movement = adduction, abduction, lateral flexion, eversion/inversion
Axis = anterior/posterior
Ex's = side lateral raises, side lunges
transverse plane - Answers * Horizontal bisection of the body into upper (superior) and lower
(inferior) halves.
,Movement = internal/external, rotation, horizontal adduction/abduction
Axis = longitudinal
Ex's = cable rotations, transverse lunges, throwing, golfing, swinging a bat
extension - Answers Increases the angle of a joint. Occurs when the relative angle between two
adjacent segments increases.
Flexion - Answers Decreases the angle of a joint. Occurs when the relative angle between two
adjacent segments decreases.
Abduction - Answers Movement away from the midline of the body. An increase in adjacent
angle between 2 adjoining segments.
ankle movements - Answers Dorsiflexion (flexed foot)
plantar flexion (pointed foot/extension)
Adduction - Answers Movement toward the midline of the body. Decrease in angle.
Stabilizers - Answers Muscles that minimize unwanted movement while the agonist (prime
mover) and synergists perform the movement pattern.
Ex - transverse abdominis, internal obliques, multifidus & deep erector spinae stabilize the LPHC
during functional movements while prime movers perform functional activities.
Synergist - Answers muscles that aid a prime mover during functional movement patterns. Ex.
the hamstring & the erector spinae are synergistic with the gluteus maximus during hip
extension.
Antagonists muscles - Answers Muscles that act in direct opposition to the prime mover
(agonist) . Ex. - biceps and triceps, psoas is the antagonist to the gluteus maximus.
Agonists - Answers Muscles that work as the prime mover. Ex. gluteus maximus is the prime
mover for hip extension.
motor behavior - Answers HMS's response to internal & external environmental stimuli.
Motor Control - Answers How the central nervous system integrates internal and external
sensory information with previous experiences to produce a motor response.
Motor Learning - Answers Integration of motor control processes through practice and
experience, leading to a relatively permanent change in the body's actual capacity to produce
skilled movements.
Lateral System - Answers Comprised of the Gluteus Medius,
, TFL, Adductor complex, Contralateral Quadratus Lumborum. FRONTAL PLANE & pelvis -
femoral stability.
motor development - Answers The CHANGE in motor skill behavior OVER TIME throughout the
lifespan.
Anterior Oblique Subsystem (AOS) - Answers Subsystem of the global movement system
composed of the internal and external obliques, the adductor complex, and the hip external
rotators. The synergistic coupling of the AOS creates stability from the trunk, through the pelvic
floor, and to the hips. It contributes to rotational movements, leg swing, and stabilization. The
AOS and POS work together in enabling rotational force production in the TRANSVERSE PLANE.
Deep Longitudinal Subsystem (DLS) - Answers Subsystem of the global movement system that
includes the peroneus longus, anterior tibialis, long head of the biceps femoris, sacrotuberous
ligament, thoracolumbar fascia, and erector spinae. These muscles work together to create a
contracting tension to absorb and control ground reaction forces during gait.
Prior to heel strike, the biceps femoris activates to eccentrically decelerate hip flexion & knee
extension.
Global muscular system (Movement System) - Answers Muscles responsible predominantly for
movement, important in transferring and absorbing forces form the upper and lower extremities
to to the pelvis, and consist of more superficial musculature that originates from the pelvis to
the rib cage, the lower extremities, or both
Rectus abdominis, external obliques, erector spinae, hamstrings, gluteus max, latissimus dorsi,
adductors, quads & gastroc.
Stabilization system (Local Muscular) - Answers The muscles & joints whose primary function
is to provide joint support and stabilization; also known as the local muscular system.
Transverse abdominis, lumbar multifidus, internal obliques, diaphragm & pelvic floor muscles.
length-tension relationship - Answers as length increases, tension decreases
concentric muscle action - Answers Developing tension while a muscle is shortening; when
developed tension overcomes a resistive force.
"a positive". Cloud, collapsing
, isometric contraction - Answers muscle tenses but does not shorten. When the contractile force
is equal to the resistive force.
eccentric muscle action - Answers An eccentric muscle action occurs when a muscle develops
tension while lengthening; when resistive force overcomes developed tension.
"A negative"
lowering phase of a resistance exercise. Elongate
Pronation - Answers Foot abducts, dorsiflexes, everts
Knee flexes, adducts internally rotates. Palm to the Plants
length-tension relationship - Answers The resting length of a muscle and the tension the muscle
can produce at this resting length.
force couple - Answers muscle groups moving together to produce movement around a joint
Altered reciprocal inhibition - Answers muscle inhibition caused by a tight agonist, which inhibits
its functional antagonist. Results in decreased force production by prime mover & leads to
compensation by synergists.
Synergistic Dominance (Example) - Answers if the psoas (agonist) is tight, it leads to (altered
reciprocal inhibition) of the gluteus maximus (antagonist muscle), which in turn results in
increased compensation from the hip extensuion (hamstring complex, adductor magnus) aka
(synergists muscles) to function for the weaken gluteus maximus. The faulty movement
patterns above could lead to hamstring sprains.
Synergistic Dominance - Answers When synergists take over function for a weak or inhibited
prime movers in an attempt to maintain force productions & functional movement patterns.
exercise progression continuum - Answers • Slow to fast
• Simple to complex
• Known to unknown
• Low force to high force
• Static to dynamic
• Two arms to one arm
Integrated Training - Answers A comprehensive training approach that combines all the
components necessary to help a client achieve optimum performance.
Functional efficacy - Answers The ability of the neuromuscular system to monitor and
manipulate movement during functional tasks, using the least amount of energy, creating the
least amount of stress of the kinetic chain.
Functional Strength - Answers The ability of the neuromuscular system to contract eccentrically,
isometrically, and concentrically in all three planes of motion.
Neuromuscular efficiency - Answers The ability of the (human movement system)
neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to
produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.
stretch-shortening cycle - Answers an active stretch (eccentric contraction) of a muscle
followed by an immediate shortening (concentric contraction) of that same muscle. Occurs
when an activated muscle transitions from an eccentric contraction (deceleration) to a rapid,
concentric contraction (acceleration). The rapid contraction creates a stretch reflex, shortening
potential energy use to produce a concentric contraction more forceful than could otherwise be
generated by the resting muscle.
traditional strength and conditioning - Answers Often exercises occur in the sagittal plane with
the primary emphasis on concentric force production. Many athletic injuries occur in the frontal
and transverse plane.
Sagital plane - Answers *Side to side. Bisects the body into left and right halves
Movement = flexion/extension
Axis = Coronal or frontal
Ex's = bicep curls, tricep pushdown, squats, front lunge, calf raise, walking, running, vertical
jumping, climbing stairs
frontal plane - Answers *Front to back. Bisects the body into front and back halves
Movement = adduction, abduction, lateral flexion, eversion/inversion
Axis = anterior/posterior
Ex's = side lateral raises, side lunges
transverse plane - Answers * Horizontal bisection of the body into upper (superior) and lower
(inferior) halves.
,Movement = internal/external, rotation, horizontal adduction/abduction
Axis = longitudinal
Ex's = cable rotations, transverse lunges, throwing, golfing, swinging a bat
extension - Answers Increases the angle of a joint. Occurs when the relative angle between two
adjacent segments increases.
Flexion - Answers Decreases the angle of a joint. Occurs when the relative angle between two
adjacent segments decreases.
Abduction - Answers Movement away from the midline of the body. An increase in adjacent
angle between 2 adjoining segments.
ankle movements - Answers Dorsiflexion (flexed foot)
plantar flexion (pointed foot/extension)
Adduction - Answers Movement toward the midline of the body. Decrease in angle.
Stabilizers - Answers Muscles that minimize unwanted movement while the agonist (prime
mover) and synergists perform the movement pattern.
Ex - transverse abdominis, internal obliques, multifidus & deep erector spinae stabilize the LPHC
during functional movements while prime movers perform functional activities.
Synergist - Answers muscles that aid a prime mover during functional movement patterns. Ex.
the hamstring & the erector spinae are synergistic with the gluteus maximus during hip
extension.
Antagonists muscles - Answers Muscles that act in direct opposition to the prime mover
(agonist) . Ex. - biceps and triceps, psoas is the antagonist to the gluteus maximus.
Agonists - Answers Muscles that work as the prime mover. Ex. gluteus maximus is the prime
mover for hip extension.
motor behavior - Answers HMS's response to internal & external environmental stimuli.
Motor Control - Answers How the central nervous system integrates internal and external
sensory information with previous experiences to produce a motor response.
Motor Learning - Answers Integration of motor control processes through practice and
experience, leading to a relatively permanent change in the body's actual capacity to produce
skilled movements.
Lateral System - Answers Comprised of the Gluteus Medius,
, TFL, Adductor complex, Contralateral Quadratus Lumborum. FRONTAL PLANE & pelvis -
femoral stability.
motor development - Answers The CHANGE in motor skill behavior OVER TIME throughout the
lifespan.
Anterior Oblique Subsystem (AOS) - Answers Subsystem of the global movement system
composed of the internal and external obliques, the adductor complex, and the hip external
rotators. The synergistic coupling of the AOS creates stability from the trunk, through the pelvic
floor, and to the hips. It contributes to rotational movements, leg swing, and stabilization. The
AOS and POS work together in enabling rotational force production in the TRANSVERSE PLANE.
Deep Longitudinal Subsystem (DLS) - Answers Subsystem of the global movement system that
includes the peroneus longus, anterior tibialis, long head of the biceps femoris, sacrotuberous
ligament, thoracolumbar fascia, and erector spinae. These muscles work together to create a
contracting tension to absorb and control ground reaction forces during gait.
Prior to heel strike, the biceps femoris activates to eccentrically decelerate hip flexion & knee
extension.
Global muscular system (Movement System) - Answers Muscles responsible predominantly for
movement, important in transferring and absorbing forces form the upper and lower extremities
to to the pelvis, and consist of more superficial musculature that originates from the pelvis to
the rib cage, the lower extremities, or both
Rectus abdominis, external obliques, erector spinae, hamstrings, gluteus max, latissimus dorsi,
adductors, quads & gastroc.
Stabilization system (Local Muscular) - Answers The muscles & joints whose primary function
is to provide joint support and stabilization; also known as the local muscular system.
Transverse abdominis, lumbar multifidus, internal obliques, diaphragm & pelvic floor muscles.
length-tension relationship - Answers as length increases, tension decreases
concentric muscle action - Answers Developing tension while a muscle is shortening; when
developed tension overcomes a resistive force.
"a positive". Cloud, collapsing
, isometric contraction - Answers muscle tenses but does not shorten. When the contractile force
is equal to the resistive force.
eccentric muscle action - Answers An eccentric muscle action occurs when a muscle develops
tension while lengthening; when resistive force overcomes developed tension.
"A negative"
lowering phase of a resistance exercise. Elongate
Pronation - Answers Foot abducts, dorsiflexes, everts
Knee flexes, adducts internally rotates. Palm to the Plants
length-tension relationship - Answers The resting length of a muscle and the tension the muscle
can produce at this resting length.
force couple - Answers muscle groups moving together to produce movement around a joint
Altered reciprocal inhibition - Answers muscle inhibition caused by a tight agonist, which inhibits
its functional antagonist. Results in decreased force production by prime mover & leads to
compensation by synergists.
Synergistic Dominance (Example) - Answers if the psoas (agonist) is tight, it leads to (altered
reciprocal inhibition) of the gluteus maximus (antagonist muscle), which in turn results in
increased compensation from the hip extensuion (hamstring complex, adductor magnus) aka
(synergists muscles) to function for the weaken gluteus maximus. The faulty movement
patterns above could lead to hamstring sprains.
Synergistic Dominance - Answers When synergists take over function for a weak or inhibited
prime movers in an attempt to maintain force productions & functional movement patterns.
exercise progression continuum - Answers • Slow to fast
• Simple to complex
• Known to unknown
• Low force to high force
• Static to dynamic
• Two arms to one arm
