NASM 7th Edition Revised Questions and Answers / Sure A + _____ are the most fundamental components of designing a training program that determine the amount of stress placed on the body and what adaptations the body will incur. - ✔✔Acute Variables _____ simply means creating a purposeful system or plan to achieve a specific goal. - ✔✔Program Design (BLANK)_______trait does not change over time. - ✔✔Stable 1.5 Mile run test = estimation of VO2max score. Like Rockport, but a run. - ✔✔ 100 m sprinter primarily uses ...... as her energy source? - ✔✔ATP-PC 140 - ✔✔systolic It is specifically the maximum arterial pressure during contraction of the left ventricle of the heart. 2 most important factors for bio energetics - ✔✔Duration and Intensity 2.0 CEU's - ✔✔Is required to renewal NASM (.19 from CEUS and .1 CPR) 3 phases of the plyometric aka Reactive Training) o 1= eccentric 2= amortization (extremely short) 3= concentric (explosive) - ✔✔o 1= eccentric 2= amortization (extremely short) 3= concentric (explosive) 3 types of muscle - ✔✔Skeletal (650+ muscles), smooth (Lining of arteries, veins and GI Tract) and Cardiac (Heart) 3-4 site = less invasive, or can use BIA = Bioelectrical Impedance Analysis Body Fat Test by sending weak currents through muscle (muscle is 70% water) - ✔✔ 3-distortion Patterns: Pes Planus Distortion, Lower Cross, Upper Cross (pg. 386) - ✔✔Pes Planus Distortion, Lower Cross, Upper Cross (pg. 386) 4-2-1-1 tempo = 4= eccentric, 2 - isometric, 1 - concentric, 1 - isometric (helpful pointer on 620) KNOW TABLE 20 -3 & 20 -5 - ✔✔ 4/5 or or 80% - ✔✔of people have lower back pain 4P's of marketing - ✔✔Product, Price, Place, Promotion 90 - ✔✔Diastolic - relating to the phase of the heartbeat when the heart muscle relaxes and allows the chambers to fill with blood. A Certified Personal Trainer wants to improve a client's outcome expectations for resistance training. What behavior change technique might they use? - ✔✔Providing Information on the health benefits A client complains of pain in his shoulders while performing the triceps dips exercise. Which of the following should a fitness professional suggest to the client to reduce the discomfort? - ✔✔Decrease the range of motion A floor prone cobra is considered what type of exercise? - ✔✔Core -Stabilization A proprioceptively enriched environment challenges an individual's____ - ✔✔Internal balance and stabilization A rest interval of 20 -30 seconds replenishes what percentage of ATP/CP stores? - ✔✔50 A rotation chest pass is considered what type of exercise? - ✔✔Core -Power A Single -leg Squat Touchdown is what type of exercise? - ✔✔Balance -Strength A tight psoas decreasing neural drive of the gluteus maximus is an example of what? - ✔✔Altered Reciprocal Inhibition Acceptable Macronutrient Distribution Range (AMDR) - ✔✔Ranges of intake for nutrients are estimated to meet the needs of 97 -98% of the population and that are associated with a reduced risk for chronic disease According to NASM, if a NEW client performs plyometrics on Monday, how long should they wait? - ✔✔ According to NASM, which of the following is a performance test? - ✔✔LEFT Test, Long Jump According to research, endurance is best achieved by performing what number of repetitions at 50 -
70% of the 1RM - ✔✔12-20 According to research, hypertrophy is achieved by training with what percentage of 1RM - ✔✔75-
85% According to Tanaka, HR max equation to find the Target Heart rate is __ - ✔✔208 Actin (thin) and myosin (thick) are the primary components of myofilaments that make which of the following? - ✔✔Myofibril Active Isolate Stretching -1-2 second holds via Reciprocal Inhibition - ✔✔ Adenosine Triphosphate (ATP) - ✔✔compound used by cells to store and release energy Adrenal Glands Produce the catecholamines - ✔✔adrenaline and norepinephrine) Adult heart holds between - ✔✔4-6 L Aerobic - ✔✔requires oxygen After the 5 -10 min warm -up, activation techniques are used for the kinetic chain (core and balance)Plyos and SAQ (speed, agility and quickness would go next)Resistance training exercise / patterns Clients choice to make it FUNCool -down 5 -10 minutes (Just so you know, this style of programming is absolutely terrible and would absolutely not retain your clients. Just know this for the exam and then never use it.) Muscles engaged during a squat pattern : Knee = quads, hips = glutesMuscles engaged during a hinge pattern: hip = glutes and hamstrings What is the definition of power? Muscles engaged during a pulling pattern: lats, biceps, traps; actions = extension, retraction Muscles engaged during a pushing pattern: Chest, triceps; actions = flexion, protraction Muscles engaged during a pressing overhead pattern: Deltoids & tricepsSu per set examples pg. 703 - ✔✔ Agility is the ability to accelerate and deaccelerate as fast as possible. - ✔✔the ability to accelerate and deaccelerate as fast as possible. All of the following are benefits of a cool -down EXCEPT: - ✔✔A) Restore physiological systems close to baseline B) Encourages venous pooling of blood in the lower extremities - Correct C) Gradually cool body temperature D) Reduce heart and breathing rates All of the following are benefits of a cool -down EXCEPT: - ✔✔Restore physiological systems close to baseline All of the following are true regarding reactive training, - ✔✔a) it increases motor unit recruitment. b) it increases firing frequency (rate coding) d) it increases rate of force production Altered Reciprocal inhabitation - ✔✔Agonist receives signal functional antagonist receives inhibitory signal allowing it to lengthen. Amotivation - ✔✔Describes when someone is not motivated to engage An anatomical location referring to a position above a reference point is known as - ✔✔Superior
70% of the 1RM - ✔✔12-20 According to research, hypertrophy is achieved by training with what percentage of 1RM - ✔✔75-
85% According to Tanaka, HR max equation to find the Target Heart rate is __ - ✔✔208 Actin (thin) and myosin (thick) are the primary components of myofilaments that make which of the following? - ✔✔Myofibril Active Isolate Stretching -1-2 second holds via Reciprocal Inhibition - ✔✔ Adenosine Triphosphate (ATP) - ✔✔compound used by cells to store and release energy Adrenal Glands Produce the catecholamines - ✔✔adrenaline and norepinephrine) Adult heart holds between - ✔✔4-6 L Aerobic - ✔✔requires oxygen After the 5 -10 min warm -up, activation techniques are used for the kinetic chain (core and balance)Plyos and SAQ (speed, agility and quickness would go next)Resistance training exercise / patterns Clients choice to make it FUNCool -down 5 -10 minutes (Just so you know, this style of programming is absolutely terrible and would absolutely not retain your clients. Just know this for the exam and then never use it.) Muscles engaged during a squat pattern : Knee = quads, hips = glutesMuscles engaged during a hinge pattern: hip = glutes and hamstrings What is the definition of power? Muscles engaged during a pulling pattern: lats, biceps, traps; actions = extension, retraction Muscles engaged during a pushing pattern: Chest, triceps; actions = flexion, protraction Muscles engaged during a pressing overhead pattern: Deltoids & tricepsSu per set examples pg. 703 - ✔✔ Agility is the ability to accelerate and deaccelerate as fast as possible. - ✔✔the ability to accelerate and deaccelerate as fast as possible. All of the following are benefits of a cool -down EXCEPT: - ✔✔A) Restore physiological systems close to baseline B) Encourages venous pooling of blood in the lower extremities - Correct C) Gradually cool body temperature D) Reduce heart and breathing rates All of the following are benefits of a cool -down EXCEPT: - ✔✔Restore physiological systems close to baseline All of the following are true regarding reactive training, - ✔✔a) it increases motor unit recruitment. b) it increases firing frequency (rate coding) d) it increases rate of force production Altered Reciprocal inhabitation - ✔✔Agonist receives signal functional antagonist receives inhibitory signal allowing it to lengthen. Amotivation - ✔✔Describes when someone is not motivated to engage An anatomical location referring to a position above a reference point is known as - ✔✔Superior
