NASM 7th Edition Questions and
Answers | Latest Version | 2025/2026 |
Correct & Verified
Which plane of motion divides the body into anterior and posterior halves?
✔✔Frontal plane.
What is the primary benefit of self-myofascial release (foam rolling)?
✔✔It reduces muscle tension and improves tissue flexibility.
What type of muscle contraction occurs when lowering a weight?
✔✔Eccentric contraction.
Why is core training essential for all clients?
✔✔It stabilizes the spine and allows force transfer between the upper and lower body.
Which energy system is dominant during a 5-second maximal sprint?
✔✔ATP-PC system.
What is proprioception?
✔✔The body’s ability to sense joint position and movement.
What is the main goal of the strength phase in the OPT model?
1
,✔✔To increase muscle force production through heavier loads and controlled movements.
Why should beginners use bodyweight exercises first?
✔✔To develop motor control, stability, and proper technique before adding resistance.
What can muscular imbalances lead to?
✔✔Altered movement patterns and a higher risk of injury.
Which type of joint allows only flexion and extension?
✔✔Hinge joint, like the knee.
What is the purpose of dynamic stretching?
✔✔To prepare muscles and joints for movement through controlled motion.
What does a neutral spine mean?
✔✔The spine maintains its natural curves without excessive flexion or extension.
Why is progressive overload important in training?
✔✔It ensures continued adaptation and improvement in strength and performance.
What does flexibility training improve?
✔✔The ability of muscles to lengthen and joints to move through their full range of motion.
2
,Which muscle fiber type is most efficient for endurance activities?
✔✔Type I (slow-twitch) fibers.
Why is proper breathing important during resistance training?
✔✔It stabilizes the core, reduces intra-abdominal pressure spikes, and supports proper form.
What is the primary action of the gluteus medius during walking?
✔✔Hip abduction and stabilization of the pelvis.
Which phase of the OPT model focuses on increasing joint stability and muscular endurance?
✔✔Stabilization endurance phase.
Why are rest periods shorter during muscular endurance training?
✔✔To improve fatigue resistance and enhance aerobic capacity of muscles.
What is an overactive muscle?
✔✔A muscle that is chronically tight and dominant due to improper movement patterns.
Which assessment identifies deviations during a squat movement?
✔✔Overhead squat assessment.
3
, Which assessment identifies postural deviations while standing?
✔✔Static posture assessment.
What type of balance involves maintaining stability while moving?
✔✔Dynamic balance.
Why are compound exercises effective?
✔✔They work multiple muscle groups and improve functional strength.
What is hypertrophy training designed to achieve?
✔✔An increase in muscle size.
What is the function of stabilizer muscles?
✔✔To maintain joint alignment and support movement efficiency.
Which muscle is the prime mover in a push-up?
✔✔Pectoralis major.
Why should trainers cue proper alignment?
✔✔To enhance performance efficiency and reduce injury risk.
What does the FIT principle stand for?
4
Answers | Latest Version | 2025/2026 |
Correct & Verified
Which plane of motion divides the body into anterior and posterior halves?
✔✔Frontal plane.
What is the primary benefit of self-myofascial release (foam rolling)?
✔✔It reduces muscle tension and improves tissue flexibility.
What type of muscle contraction occurs when lowering a weight?
✔✔Eccentric contraction.
Why is core training essential for all clients?
✔✔It stabilizes the spine and allows force transfer between the upper and lower body.
Which energy system is dominant during a 5-second maximal sprint?
✔✔ATP-PC system.
What is proprioception?
✔✔The body’s ability to sense joint position and movement.
What is the main goal of the strength phase in the OPT model?
1
,✔✔To increase muscle force production through heavier loads and controlled movements.
Why should beginners use bodyweight exercises first?
✔✔To develop motor control, stability, and proper technique before adding resistance.
What can muscular imbalances lead to?
✔✔Altered movement patterns and a higher risk of injury.
Which type of joint allows only flexion and extension?
✔✔Hinge joint, like the knee.
What is the purpose of dynamic stretching?
✔✔To prepare muscles and joints for movement through controlled motion.
What does a neutral spine mean?
✔✔The spine maintains its natural curves without excessive flexion or extension.
Why is progressive overload important in training?
✔✔It ensures continued adaptation and improvement in strength and performance.
What does flexibility training improve?
✔✔The ability of muscles to lengthen and joints to move through their full range of motion.
2
,Which muscle fiber type is most efficient for endurance activities?
✔✔Type I (slow-twitch) fibers.
Why is proper breathing important during resistance training?
✔✔It stabilizes the core, reduces intra-abdominal pressure spikes, and supports proper form.
What is the primary action of the gluteus medius during walking?
✔✔Hip abduction and stabilization of the pelvis.
Which phase of the OPT model focuses on increasing joint stability and muscular endurance?
✔✔Stabilization endurance phase.
Why are rest periods shorter during muscular endurance training?
✔✔To improve fatigue resistance and enhance aerobic capacity of muscles.
What is an overactive muscle?
✔✔A muscle that is chronically tight and dominant due to improper movement patterns.
Which assessment identifies deviations during a squat movement?
✔✔Overhead squat assessment.
3
, Which assessment identifies postural deviations while standing?
✔✔Static posture assessment.
What type of balance involves maintaining stability while moving?
✔✔Dynamic balance.
Why are compound exercises effective?
✔✔They work multiple muscle groups and improve functional strength.
What is hypertrophy training designed to achieve?
✔✔An increase in muscle size.
What is the function of stabilizer muscles?
✔✔To maintain joint alignment and support movement efficiency.
Which muscle is the prime mover in a push-up?
✔✔Pectoralis major.
Why should trainers cue proper alignment?
✔✔To enhance performance efficiency and reduce injury risk.
What does the FIT principle stand for?
4
