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Nasm Flashcards
Nasm Flashcards
Nasm Flashcards
The correct answer is: Participants are forming connections with people who
are attempting to achieve similar results, while experiencing feelings of
friendship, closeness, and loyalty.
Squat, push, pull, press, hip hinge, and multiplanar movement are all known as
what?
Select one:
a. Exercises
b. Phases
c. Sports skills
d. Movement patterns
The correct answer is: Absorption of food and passage of waste into the rectum
b. The work-to-recovery intervals are 1:2 (20 sec work + 40 sec recovery) for a
total of 10 intervals.
c. The total duration of the workout is 4 minutes long and performed at 170%
of VO2max.
d. The total duration of the workout is 20 minutes long and performed at near
maximal effort.
The correct answer is: The total duration of the workout is 4 minutes long and
performed at 170% of VO2max.
The correct answer is: It can reduce LDL cholesterol and increase HDL
cholesterol.
The correct answer is: The amount of energy required to maintain the body at
rest
The correct answer is: Anterior and posterior tibialis, and gluteus maximus and
medius
The correct answer is: A health club that offers a low-price membership, often
including very few amenities other than access to exercise equipment
If the concentric phase of a plyometric exercise doesn’t use all the stored
elastic energy from the eccentric phase, what occurs?
Select one:
a. The unused energy builds up and causes muscular pain.
b. The unused energy is dissipated as heat.
c. The attempt at jumping will fail.
d. The unused energy is stored for the next jump.
The correct answer is: The unused energy is dissipated as heat.
What are the two primary actions of the Golgi tendon organ?
Select one:
a. Sense the change in muscle contraction and the speed of the nerve impulse
b. Sense the amount of eccentric tendon force and joint range of motion
c. Sense the amount of isometric tendon force and speed of shortening
d. Sense change in muscle-tendon tension and speed of tension change
The correct answer is: Sense change in muscle-tendon tension and speed of
tension change
Which type of exercise accommodates effort whereby the harder the individual
pushes or pulls, the more resistance they feel, despite the movement speed
remaining constant?
Select one:
a. Isokinetic
b. Eccentric
c. Concentric
d. Isometric
The correct answer is: A stage 1 day (recovery day) should follow a hard stage 3
training day.
Which of the following modalities will provide the most benefits to Phases 1, 4
and 5 of the OPT model?
Select one:
a. TRX Rip Trainer
b. Strength machines
c. Battle ropes
d. Sandbags
Davis's law describes what type of changes within the cumulative injury cycle?
Select one:
a. Adhesions may begin due to lack of physical activity and poor flexibility.
b. Adhesions can occur after strenuous exercise that breaks down muscle fibers
and joint cartilage.
c. Adhesions may begin to form structural changes in the soft tissue.
d. Tight muscles may cause synergistic dominance from pattern overload.
The correct answer is: Adhesions may begin to form structural changes in the
soft tissue.
Which of the following variations of a hop exercise would be the most difficult
from a deceleration and balance standpoint?
Select one:
a. Multiplanar single-leg box hop-up with stabilization
b. Single-leg hop forward
c. Multiplanar single-leg box hop-down with stabilization
d. Multiplanar hop with stabilization
The correct answer is: Multiplanar single-leg box hop-down with stabilization
The correct answer is: Tell them no, and refer them to a licensed medical
professional for further advice.
What is the scientific term that describes the nervous system’s role in the
contract/relax relationship between agonists and antagonists?
Select one:
a. Stretch-shortening cycle
b. Muscle imbalance
c. Length-tension relationship
d. Reciprocal inhibition
The correct answer is: Limitations to hip extension may require hyperextension
in the low-back, placing increased stress on the low-back.
Training the eccentric phase of plyometric movements with a new client will
help them improve which of the following?
Select one:
a. Force production
b. Landing mechanics
c. Core stability
d. Power development
What is the concentric motion of the shoulder blades during the standing cable
row exercise?
Select one:
a. Elevation
b. Upward rotation
c. Protraction
d. Retraction
Which muscles are typically underactive when the feet turn out?
Select one:
a. Abdominals
b. Anterior and posterior tibialis
c. Adductor complex
d. Upper trapezius
The correct answer is: The shoulders moving upward toward the ears
Receptors involved with this sense are specifically responsible for determining
angular accelerations of the head while bending over to pick something up off
the ground.
Select one:
a. Vestibular
b. Somatosensory
c. Sensorimotor function
d. Visual
The correct answer is: EPOC is the increase in aerobic metabolism above
baseline that occurs for a period after exercise.
The correct answer is: Regulated dietary materials used to increase intake of a
desired nutritional component
What is the ability to move the body in one direction as fast as possible?
Select one:
a. Agility
b. Quickness
c. Speed
d. Power
Which of the following statements defines the chest skinfold location for men?
Select one:
a. A diagonal fold, 1 to 2 centimeters below the inferior angle of the scapula
b. A diagonal fold taken immediately superior to and in line with the natural
angle of the iliac crest (top portion of the hip bone), aligned with the anterior
axillary line
c. A vertical fold taken on the mid-axillary line at the level of the xiphoid
process (which is typically just below the nipple line)
d. A diagonal fold taken half the distance between the anterior axillary line and
the nipple
The correct answer is: A diagonal fold taken half the distance between the
anterior axillary line and the nipple
The correct answer is: Barriers to exercise are often cited by people who are
sedentary or infrequently active.
The pathway for hormones secreted by the endocrine system may be described
by which of the following?
Select one:
a. The gland secretes the hormone, which bypasses the bloodstream and binds
to a receptor on the target cell to exert a particular action.
b. The target cell releases the hormone, which travels through the bloodstream
to the gland to exert a particular action.
c. The hormone is secreted by the bloodstream and travels to the gland to
exert a particular effect.
d. The gland secretes the hormone, which travels through the bloodstream to
reach a target cell, where it binds to a receptor and influences a particular
action.
The correct answer is: The gland secretes the hormone, which travels through
the bloodstream to reach a target cell, where it binds to a receptor and
influences a particular action.
Which system supplies neural input to organs that run the involuntary
processes of the body?
Select one:
a. Mechanoreceptors
b. Autonomic nervous system
c. Somatic nervous system
d. The brain
The correct answer is: 1.25 times the amount of body weight lost during the
activity
What term is defined as the generic modifiable factors that impact behavior?
Select one:
a. Self-efficacy
b. Attitudes
c. Behavior change techniques
d. Determinants
Researchers have found that myofascial rolling can decrease the effects of
what condition after strenuous exercise?
Select one:
a. Delayed-onset muscle soreness
b. Eccentric strength
c. Local muscle endurance
d. Dynamic posture control
Core and balance exercises are a component of which part of an OPT workout?
Select one:
a. Client's choice
b. Resistance training
c. Skill development
d. Activation
Which muscles are typically underactive with knee valgus during the overhead
squat?
Select one:
a. Adductor complex
b. Lower trapezius
c. Tensor fascia latae
d. Gluteus maximus and medius
The correct answer is: An amino acid that must be obtained via diet, as it is not
produced by the body
The correct answer is: Row, shoulder external rotation, and shoulder press
What RPE range (on a scale of 1 to 10) aligns with training in zone 2?
Select one:
a. An RPE of 3 to 4
b. An RPE of 5 to 6
c. An RPE of 9 to 10
d. An RPE of 7 to 8
The correct answer is: Aerobic exercise that remains at a relatively constant
intensity, including a stable heart rate and oxygen consumption
The correct answer is: The stretch provides excessive stress on the kneecap and
other tissues in the front knee.
Denise has just earned her NASM Certified Personal Trainer credential and has
been hired at a health club. She hopes to attract and retain clientele to grow
her business. What qualities would most help Denise be successful in her new
career?
Select one:
a. Providing accountability, support, feedback and guidance, and results
b. Creating a social media page to post client results and a hashtag that her
clients can use to help grow her following
c. Offering her services as an in-home trainer to people in her immediate area
d. Providing a custom exercise prescription with an added meal plan for each
client
What is a prospect?
Select one:
a. A method of creating a service identified by specific characteristics
b. An individual who has been identified as a potential client
c. A business management technique that helps predict how much work is
needed to meet a revenue goal
d. A potential career advancement opportunity
The correct answer is: An individual who has been identified as a potential
client
Which barrier is most often cited as a top barrier among most individuals?
Select one:
a. Lack of time
b. Lack of energy
c. Lack of enjoyment
d. Lack of social support
Which muscles are typically underactive with knee valgus during the single-leg
squat?
Select one:
a. Tensor fascia latae
b. Gluteus maximus and medius
c. Adductor complex
d. Lower trapezius
What is the dysfunction that occurs due to narrowing and rubbing of the soft
tissue and bony structures of the shoulder?
Select one:
a. Frozen shoulder
b. Shoulder impingement
c. Rotator cuff tear
d. Dislocation of the shoulder
What is the process in which neural impulses that sense tension are greater
than the impulses that cause muscles to contract, providing an inhibitory effect
to the muscle spindles?
Select one:
a. Autogenic inhibition
b. Stretch reflex
c. Isometric contraction
d. Reciprocal inhibition
For the kinetic chain checkpoints during core exercises, what is the appropriate
position of the shoulders?
Select one:
a. Depressed and slightly protracted
b. Depressed and slightly retracted
c. Elevated and slightly retracted
d. Elevated and slightly protracted
If pyruvate is being created via glycolysis faster than oxygen can be delivered to
the muscle, what will happen to the pyruvate?
Select one:
a. The pyruvate will be stored in the muscle.
b. The pyruvate will be converted to acetyl CoA.
c. The pyruvate will be oxidized via oxidative phosphorylation.
d. The pyruvate will be converted to lactate.
What are two of the most common issues at the foot and ankle complex?
Select one:
a. Strains and heel spurs
b. Sprains and plantar fasciitis
c. Plantar fasciitis and shin splints
d. Achilles tendonitis and athlete's foot
What do the V and P represent within the FITTE-VP principle for designing
cardiorespiratory training?
Select one:
a. Variables and progression
b. Volume and progression
c. Velocity and pattern
d. Variables and pattern
Most exercises and motions of the body regularly occur in which plane of
motion?
Select one:
a. Frontal
b. Transverse
c. Axial
d. Sagittal
Core and balance exercises are a component of which part of an OPT workout?
Select one:
a. Client's choice
b. Activation
c. Resistance training
d. Skill development
The anterior oblique subsystem includes which of the following muscle groups?
Select one:
a. Adductors (inner thigh) and contralateral quadratus lumborum
b. Adductor (inner) thigh muscles, obliques, and hip external rotators
c. Hamstrings and erector spinae
d. Thoracolumbar fascia and contralateral gluteus maximus
The correct answer is: Adductor (inner) thigh muscles, obliques, and hip
external rotators
Which of the following options would be the correct superset for back
exercises during Phase 2 of the OPT model?
Select one:
a. Seated cable row followed by stability ball dumbbell row
b. Seated cable row followed by single-leg squat
c. Seated cable row followed by lat pulldown
d. Stability ball dumbbell rows followed by bench press
The correct answer is: Seated cable row followed by stability ball dumbbell row
What is the recommended number of SAQ sessions per week for weight-loss
clients?
Select one:
a. 1 or 2 sessions per week
b. 3 or 4 sessions per week
c. 5 to 7 sessions per week
d. 0 sessions per week
Which of the following would be the appropriate progression for a core training
program to optimize function?
Select one:
a. Lumbopelvic stability, intervertebral stability, movement efficiency
The correct answer is: The total duration of the workout is 4 minutes long and
performed at 170% of VO2max.
You are working with an intermediate client on SAQ drills. From the choices
provided, what would be the best choice for drills per session?
Select one:
a. 4 to 5 drills
b. 2 to 4 drills
c. 6 to 8 drills
d. 9 or 10 drills
The correct answer is: Anterior pelvic tilt and excessive lordosis of the lumbar
spine
The correct answer is: As the contraction velocity increases, the ability to
develop force also increases.
stabilization system
involved in support and stabilization of the spine.
movement system.
responsible predominantly for movement of the trunk and extremities, and
primarily consists of large superficial musculature, such as the rectus
abdominis, latissimus dorsi, and external obliques
When attempting to increase muscular size and strength in the lower body,
which of the following exercise is least likely to be beneficial?
Select one:
a. Machine leg press
b. Sandbag squat
c. Barbell squats
d. BOSU squat
Before amino acids can be used to make ATP, what process do they have to go
through?
Select one:
a. Oxidative phosphorylation
b. Glycolysis
c. Gluconeogenesis
d. Oxidation
The correct answer is: A decrease in pH, which can lead to feelings of fatigue
A client reports that he was recently told by his doctor that he has high blood
sugar and that he should try to reduce it through dietary changes before
considering medication. He asks you for advice. What would be the most
appropriate course of action?
Select one:
a. Explain that medical nutrition therapy is outside your scope of practice, then
refer him to a registered dietitian for nutrition counseling.
b. Agree to review his diet and provide him with specific dietary guidelines on
what foods to eat and what to avoid.
c. Give him a diabetic meal plan that you find on the internet.
d. Say that you cannot help him because this is a medical issue, and tell him he
needs to follow up with his doctor again.
The correct answer is: Explain that medical nutrition therapy is outside your
scope of practice, then refer him to a registered dietitian for nutrition
counseling.
The correct answer is: Sit upright and slowly breathe in through your nose
while allowing your stomach to expand.
Which term best describes the ability to contract muscles of the core with force
in an effort to flex the trunk during a slow controlled movement?
Select one:
a. Core power
b. Core strength
c. Core endurance
d. Core stability
What is defined as the ability to produce and maintain force production for
prolonged periods of time?
Select one:
a. Muscular endurance
b. Rate of force production
c. Muscular hypertrophy
d. Stabilization
The correct answer is: Fartlek training targets many different physiological
systems by combining different formats into one workout.
Which of the following modalities is the least likely to increase joint instability?
Select one:
a. Strength machines
b. Suspended bodyweight training
c. Terra-Core
d. Resistance bands
What should be the first step in a client's program after the assessment?
Select one:
a. Designing the flexibility portion of the program
b. Having the client do their cardiovascular exercise for weight loss
c. Telling the client to eat some type of complex carbohydrate
d. Designing the speed, agility, and quickness portion of the program
The correct answer is: Designing the flexibility portion of the program
What is the blood pressure measurement that occurs when the heart is at rest
or between beats?
Select one:
a. Diastolic blood pressure
b. Systolic blood pressure
c. Pulse
d. Hypertension
If someone went out for a 5-mile jog with their friend, which energy system
would provide most of the ATP for this activity?
Select one:
a. The ATP-PC system
b. Glycolysis
c. Oxidative phosphorylation Ve
d. Beta-oxidation
A client is asked, "Why do you want to lose weight?" This is an example of what
kind of question?
Select one:
a. Directive
b. Open-ended
c. Closed-ended
d. Contemplation
According to the text, what percentage of Americans older than the age of 20
years are either overweight or obese?
Select one:
a. 0.92
b. 0.62
c. 0.72
d. 0.22
Which of the following is not a skill-related concept that would enhance core
training?
Select one:
a. Quickness
b. Agility
c. Balance
d. Coordination
The correct answer is: It builds up elastic energy during the eccentric phase,
preloading the muscle
The correct answer is: Neck of the femur and the lumbar (low-back) vertebrae
When using linear periodization with a client, what would you progress them to
after 4 weeks of training maximal strength adaptations?
Select one:
a. Power
b. Stabilization endurance
c. Muscular development
d. Strength endurance
Which subtopic of psychology deals with how the environment affects exercise
behavior?
Select one:
a. Social psychology
b. Health psychology
c. Sport and exercise psychology
d. Developmental psychology
Which phase of the OPT model introduces lifting near or at maximal intensity?
Select one:
a. Phase 3
b. Phase 2
c. Phase 4
d. Phase 5
You are training a youth client. What is the best choice for number of SAQ drills
per workout for this athlete?
Select one:
a. 1 or 2 drills per workout
b. 9 or 10 drills per workout
c. 4 to 8 drills per workout
d. 2 or 3 drills per workout
Which of the following is the best source for reviewing information about
dietary supplements?
Select one:
a. A professional athlete
b. The supplement company's website
c. A fitness magazine
d. PubMed
Which statement best describes the first stage of the sales process?
Select one:
a. Promoting the benefits of personal training for improving health and
longevity
b. Asking for referrals
c. Discussing pricing options
d. Identifying a customer's needs
If Joe takes a 6-second heart rate count on his client and notes 8 beats, what
would his client’s heart rate be?
Select one:
a. 80 beats per minute
b. 66 beats per minute
c. 64 beats per minute
d. 72 beats per minute
In which phase of the OPT model would suspended bodyweight training be the
most desirable for optimal outcomes?
Select one:
a. Phase 3
b. Phase 2
c. Phase 4
d. Phase 5
The correct answer is: With a kettlebell, the center of mass is farther from the
handle.
The correct answer is: It replenishes glycogen stores and provides adequate
fuel for performance.
The correct answer is: Yes, and if they do contain allergens, they should be
listed on the label.
When a muscle is held during a stretch for a prolonged period, the GTO is
activated, which results in the muscle relaxing. What is this action called?
Select one:
a. Autogenic inhibition
b. Isometric contraction
c. Stretch reflex
d. Reciprocal inhibition
The correct answer is: Planned exercise alone is typically insufficient for acutely
lowering and controlling hypertension.
The correct answer is: The individual is tired from the test.
What term is used to describe muscle tension that is created without a change
in muscle length and no visible movement of the joint?
Select one:
a. Eccentric
b. Isometric
c. Concentric
d. Isokinetic
How heavy should the medicine ball be when performing the soccer throw
exercise?
Select one:
a. At least 21% of body weight
b. 11 to 15% of body weight
c. 16 to 20% of body weight
d. No more than 10% of body weight
Jane is a high school hockey goalie. Which type of SAQ training best relates to
the physical skills needed at her position?
Select one:
a. Quickness training
b. Olympic weightlifting
c. Speed training
d. Powerlifting
When a gymnast balances on a beam, they are aware of their body's general
orientation and the relative position of its parts. This is due to which key
sensory function?
Select one:
a. Wolff's law
b. Proprioception
c. Neuroplasticity
d. Stretch reflex
Which of the following hormones have an anabolic function and have been
shown to increase up to 48 hours following resistance training?
Select one:
a. Calcitonin
b. Insulin-like growth factor (IGF)
c. Cortisol
d. Glucagon
What is an example of an external factor that may influence the risk of falling in
older adults?
Select one:
a. Ligament integrity
b. Muscle strength
c. Joint stability
d. The environment
The correct answer is: Jorge, who is sick with the flu
SAQ training among seniors may help prevent which of the following
conditions?
Select one:
a. There is no evidence to show that SAQ programs for seniors may prevent this
condition.
b. Lung cancer
c. Arthritis
d. Osteopenia
Humans can learn new things at any stage of life, due to which process that
causes the brain to reform neural pathways?
Select one:
a. Neuroplasticity
b. Neuromotor skills
c. Remodeling
d. Neurocircuitry
A client asks you how she could lose fat as quickly as possible for a beach
vacation next weekend. Which of the following is the best way to respond to
her question?
Select one:
a. Explain that fat loss occurs in a caloric deficit and she should cut her caloric
intake drastically over the next week to drop fat fast.
b. Suggest that she avoid eating carbohydrates during the week to promote fat
loss.
c. Explain that fat loss takes time and is best achieved with a moderate calorie
deficit sustained over a period of time. Rapid weight loss usually results in loss
of water weight and lean muscle mass, and it is not advisable.
d. Suggest that she avoid eating any fat during the week to promote fat loss.
The correct answer is: Explain that fat loss takes time and is best achieved with
a moderate calorie deficit sustained over a period of time. Rapid weight loss
usually results in loss of water weight and lean muscle mass, and it is not
advisable
Dan, an NASM Certified Personal Trainer, completed what he felt was a very
successful interview with the hiring manager at a top fitness studio. What is the
best course of action if Dan is interested in moving on to the next phase of the
interview process?
Select one:
a. Sending a text to the manager saying, “Thanks for your time.”
b. Posting a video on social media showing him working out at the health club
c. Writing a handwritten note to thank the hiring manager for the opportunity
to interview for the job
d. Calling the manager to ask when the first day of work will be scheduled
The correct answer is: Writing a handwritten note to thank the hiring manager
for the opportunity to interview for the job
When a client makes a plan, such as, "When I am done with work, I will run for
30 minutes," what are they doing?
Select one:
a. Creating a coping plan
b. Forming an implementation intention
c. Self-monitoring
d. Stating an outcome expectation
What type of listening involves making a best guess as to what the speaker
means, then stating it back to the speaker?
Select one:
a. Motivational interviewing
b. Reflective listening
c. Affirming
d. Active listening
The correct answer is: What has prevented you from reaching your goals in the
past?
What are the three movements performed during the ball combo I exercise?
Select one:
a. Shoulder extension, adduction, and internal rotation
b. Hip adduction, flexion, and internal rotation
c. Wrist flexion, elbow flexion, and shoulder flexion
d. Scaption, shoulder abduction, and cobra
What is the correct order of segments for the spine, starting at the top?
Select one:
a. Thoracic, cervical, and lumbar
b. Cervical, lumbar, and thoracic
c. Lumbar, cervical, and thoracic
d. Cervical, thoracic, and lumbar
During normal walking, the pelvis rotates in what plane to facilitate the
necessary momentum for the swing phase?
Select one:
a. Transverse
b. Sagittal
c. Frontal
d. Axial
What two factors are used to calculate body mass index (BMI)?
Select one:
a. Height and weight
b. Weight and age
c. Age and level of physical fitness
d. Height and age
The correct answer is: The ETC uses a hydrogen gradient to create ATP.
The correct answer is: The volume of blood pumped by the heart per minute
Repeat squat jumps are a progression for which of the following exercises?
Select one:
a. Tuck jump
b. Butt kick
c. Multiplanar jump with stabilization
d. Power step-up
The correct answer is: Take a minimum of two measurements at each site; each
measurement must be within 1 to 2 mm to take an average at each site.
What duration does the National Academy of Sports Medicine (NASM) typically
recommend for the cardiorespiratory portion of the warm-up?
Select one:
a. Between 3 and 5 minutes
b. Between 1 and 3 minutes
c. Between 5 and 10 minutes
d. Between 10 and 15 minutes
What training stage is ideally suited for new exercisers seeking general health-
and-fitness improvements, such as reducing their risk for diabetes?
Select one:
a. Stage 3
b. Stage 1
c. Stage 4
d. Stage 2
The correct answer is: The stretch provides excessive stress to the inside of the
knee.
How is lower crossed syndrome characterized?
Select one:
a. Posterior pelvic tilt and excessive lordosis of the lumbar spine
b. Flat feet, knee valgus, and internally rotated and adducted hips
c. Anterior pelvic tilt and excessive lordosis of the lumbar spine
d. Anterior pelvic tilt and excessive kyphosis of the lumbar spine
The correct answer is: Anterior pelvic tilt and excessive lordosis of the lumbar
spine
The correct answer is: The amount of blood pumped out of the heart with each
contraction
What statement best describes a premium health club?
Select one:
a. A private health club offered only at luxury resorts and golf courses
b. A health club that offers a low-price membership, often including very few
amenities other than access to exercise equipment
c. A health club that features multiple group-fitness studio options and
provides a selection of high-end amenities
d. A health club that uses revenue from fitness programs and memberships to
cover operational costs, improve facilities, and fund a wide range of
community-based initiatives
The correct answer is: A health club that features multiple group-fitness studio
options and provides a selection of high-end amenities
Which term describes the movement of bones, such as flexion and extension?
Select one:
a. Arthropathy
b. Osteokinematics
c. Osteoporosis
d. Arthrokinematics
What phase of the OPT model aims to improve movement patterns and
enhances stabilization of the system?
Select one:
a. Power Training
b. Stabilization Endurance Training
c. Muscular Development Training
d. Maximal Strength Training
The correct answer is: They are convenient options for increasing protein
intake.
Which statement best describes the final stage of the sales process?
Select one:
a. Communicating solutions for the customer's needs
b. Identifying a customer's needs
c. Making the sale by asking for a financial commitment to solving the
customer's needs
d. Asking for referrals
The correct answer is: Making the sale by asking for a financial commitment to
solving the customer's needs
The correct answer is: The greatest quantity of a vitamin or mineral that may
be consumed in a day without risk of an adverse health effect
The correct answer is: RMR is the number of calories that the body uses at rest
to function.
Excessive anterior pelvic tilt would lead to this posture of the lumbar spine.
Select one:
a. Decreased kyphosis
b. Increased lordosis
c. Increased kyphosis
d. Decreased lordosis
What term refers to the ability of a test to produce consistent and repeatable
results?
Select one:
a. Reliability
b. Appropriateness
c. Relevance
d. Validity
Which of the following would be the recommended stability ball size for
someone under 5 feet tall?
Select one:
a. 55 cm
b. 65 cm
c. 75 cm
d. 45 cm
A Certified Personal Trainer asks a client who is not currently doing any aerobic
training how ready they are to do aerobic training one time per week for 30
minutes using a scale of 1 through 10, with 1 representing not at all ready and
10 representing completely ready. They say they are at a 1; what stage of
change are they in?
Select one:
a. Action
b. Precontemplation
c. Preparation
d. Maintenance
The correct answer is: Precontemplation
What term is used for a condition that would make it unsafe for the client to
participate in any type of flexibility exercise?
Select one:
a. Cardiovascular precaution
b. Precaution
c. Psychological concern
d. Contraindication
The correct answer is: The loss of bone density related to the aging process
The correct answer is: The ability to identify with how another person feels
The correct answer is: Working for a premium health club company
The correct answer is: Replacing high-calorie foods with leaner substitutes
The correct answer is: Place a small board under the heels
The correct answer is: The amount of energy needed to raise 1 kilogram of
water by 1 degree Celsius. It is also the same thing as 1 food calorie.
The correct answer is: As the contraction velocity increases, the ability to
develop force also increases.
The correct answer is: To connect the central nervous system to the rest of the
body
The correct answer is: Plantar flexion, knee extension, and hip extension
What type of input may provide a runner with a cue to contract the evertor
muscles to avoid an inversion injury?
Select one:
a. Stretch-shortening cycle
b. Force velocity
c. External feedback
d. Proprioception
The correct answer is: Proprioception
Which term best describes when someone has mixed feelings about exercise
and can see both the pros and cons of participating?
Select one:
a. Confusion
b. Ambiguity
c. Ambivalence
d. Unequivocal
The correct answer is: Any stage at which the physiological response of heart
rate from the cardiovascular system becomes relatively constant in relation to
the amount of work being performed
Your client has shown great improvements in their mobility and flexibility.
Following the OPT model, what phase would you recommend next?
Select one:
a. Phase 5
b. Phase 3
c. Phase 4
d. Phase 2
The correct answer is: Sports drink or electrolyte tablets mixed with water
Which source of social support has been shown to be particularly important for
older adults?
Select one:
a. Exercise group
b. Family
c. The community
d. Exercise leader
Which benefit will positively affect the body through integrated training?
Select one:
a. Decreased fat loss
b. Improved sleep
c. Decreased hormonal function
d. Increased rate of power decline
The correct answer is: The development of muscle tension during lengthening
of the contractile tissue
What principle describes the nervous system’s ability to recruit the correct
muscles to perform movement?
Select one:
a. Concentric control
b. Neuromuscular efficiency
c. All-or-nothing principle
d. Eccentric control
At his first visit to his new fitness trainer, Robert's BMI was 37. According to
this information, how would Robert be classified?
Select one:
a. Underweight
b. Obese
c. Overweight
d. Healthy weight
The correct answer is: A health club that uses revenue from fitness programs
and memberships to cover operational costs, improve facilities, and fund a
wide range of community-based initiatives
Why are plyometrics best performed on grass playing fields, basketball courts,
or tartan tracks?
Select one:
a. They protect the exerciser from real-world movement.
b. The surfaces are more stable, which helps reduce injury risk.
c. Only athletes need plyometric training.
d. The surfaces are unstable and proprioceptively enriched.
The correct answer is: The surfaces are more stable, which helps reduce injury
risk.
The correct answer is: The amount of blood remaining in the ventricle after
contraction
Which substrate provides nearly all the energy for activity at and above VT2?
Select one:
a. Protein
b. Glucose
c. Ketone bodies
d. Fat
What is the process called that prepares fatty acid substrates to enter the citric
acid cycle?
Select one:
a. Ketosis
b. Beta-oxidation
c. Glycolysis
d. Acidosis
The correct answer is: The general adaptation syndrome describes the way in
which the body responds and adapts to stress.
What is the approximate percentage of those who will quit a fitness program
within the first 6 months after they begin?
Select one:
a. 0.5
b. 0.25
c. 0.4
d. 0.1
c. 4-2-1-1
d. 2-0-2-0
The correct answer is: Karim’s experience as a professional athlete allows him
to create a unique selling proposition (USP) allowing club members to exercise
with a former professional athlete.
A long-term client has recently indicated that she wants to start training for a
fitness competition and, due to her competitive nature, she indicates that she
wants to win. Which type of motivation is driving her?
Select one:
a. Intrinsic motivation
b. Autonomy motivation
c. Extrinsic motivation
d. Affiliation motivation
The lengthening reaction is often seen with what type of flexibility technique?
Select one:
a. Ballistic stretching
b. Static stretching
c. Dynamic stretching
d. Active stretching
What is the most important thing for a client to focus on when they are new to
plyometric training?
Select one:
a. Proper technique
b. Jump height
c. Amortization speed
d. Explosive power
The correct answer is: A waxy, fatlike substance found in bodily cells
Receptors involved with this sense are specifically responsible for determining
foot position while standing on an unstable surface.
Select one:
a. Vestibular
b. Sensorimotor function
c. Somatosensation
d. Vision
What involves reacting to a stimulus and then changing the body's sprinting
direction in response to that stimulus?
Select one:
a. Quickness
b. Speed
c. Power
d. Agility
During which Phase of OPT should the exerciser be most concerned with
increasing the speed (repetition tempo) of exercises?
Select one:
a. Phase 5 Power
b. Phase 4 Maximal Strength
c. Phase 1 Stabilization Endurance
d. Phase 3 Muscular Development
What is the name for projections protruding from the bone to which tendons
and ligaments attach?
Select one:
a. Bone spurs
b. Processes
c. Depressions
d. Sulcus
What activity is especially beneficial for combating the loss of muscle mass,
power, and strength for aging adults?
Select one:
a. Resistance training
b. Aerobics
c. Cardio
d. Walking
A community could influence physical activity for its inhabitants by doing which
of the following?
Select one:
a. Reducing the number of fast-food restaurants
b. Allowing more permits for fitness facilities to open
c. Limiting the number of sports leagues that are using a community center
d. Creating more green spaces, playgrounds, and walking trails
The correct answer is: Creating more green spaces, playgrounds, and walking
trails
During which exercise will the upper body likely fatigue before the lower body?
Select one:
a. Multiplanar step-up
b. Ball squat
c. Single-leg Romanian deadlift
d. Squat, curl to two-arm press
For effective weight loss, how many calories should obese clients expend per
exercise session?
Select one:
a. 25 to 75 kcal
b. 600 to 700 kcal
c. 200 to 300 kcal
d. 100 to 150 kcal
The correct answer is: Using heavy weights while performing exercises on
proprioceptive modalities is considered dangerous
The correct answer is: Wearing a suit and tie to the health club to drop off a
resume with the hiring manager and complete an application in person
Which term defines the degree to which a test specifically measures what it is
intended to measure?
Select one:
a. Reliability
b. Relevance
c. Appropriateness
d. Validity
The correct answer is: Shallow rapid breaths with use of the
sternocleidomastoid
What step cadence is used during the YMCA 3-minute step test?
Select one:
a. A cadence of 112 steps per minute
b. A cadence of 96 steps per minute
c. A cadence of 60 steps per minute
d. A cadence of 36 steps per minute
What term is used to describe the premise that increased ventricular filling
improves contractile force of the heart as a result of greater stretch of cardiac
fibers?
Select one:
a. Valsalva maneuver
b. Frank Starling Law of the Heart
c. Peripheral resistance
d. Venous pooling
The correct answer is: Is the information supported by research, and has it
been reviewed by other qualified individuals?
What type of diabetes occurs when specialized cells in the pancreas (called
beta cells) stop producing insulin?
Select one:
a. Type 2
b. Type 1
c. Prediabetes
d. Gestational
Which of the following would be the appropriate progression for a core training
program to optimize function?
Select one:
a. Movement efficiency, intervertebral stability, lumbopelvic stability
b. Lumbopelvic stability, movement efficiency, intervertebral stability
c. Lumbopelvic stability, intervertebral stability, movement efficiency
d. Intervertebral stability, lumbopelvic stability, movement efficiency
In which training stage would you utilize work intervals performed just above
VT1 and recovery intervals performed below VT1?
Select one:
a. Stage 3 training
b. Stage 1 training
c. Stage 2 training
d. Stage 4 training
What measurement is dependent upon the length of the lever arm and the
angle between the force application and the lever arm?
Select one:
a. Torque
b. Arthrokinematics
c. Force velocity
The correct answer is: From VT1 to the midpoint between VT1 and VT2
The correct answer is: Overactive latissimus dorsi and underactive abdominals
For a fitness professional using the OPT model, the goal of the Stabilization
Endurance phase is to focus on which of the following aspects?
Select one:
a. Movement quantity
b. Movement intensity
c. Movement speed
d. Movement quality
What is another term for the annual training plan that outlines the entire year’s
worth of programming?
Select one:
a. Megacycle
b. Macrocycle
c. Microcycle
d. Mesocycle
What is bioenergetics?
Select one:
a. The study of the ways in which food is turned into energy
b. The study of metabolism during exercise
c. The study of weight loss
d. The study of aerobic metabolism
The correct answer is: The study of the ways in which food is turned into
energy
What is the main role of a personal trainer?
Select one:
a. Teach, lead, and motivate individuals through large-group exercise classes
b. Provide nutritional advice, therapy, and counseling to a wide range of clients
c. Assess clients and make recommendations for exercise programming and
other lifestyle changes
d. Provide advanced strength and conditioning programs for competitive
athletes
The correct answer is: Assess clients and make recommendations for exercise
programming and other lifestyle changes
Accumulating too much of a vitamin or mineral in the body may lead to what?
Select one:
a. Deficiency
b. Improved performance
c. Better outcomes
d. Toxicity
When performing a dumbbell biceps curl, the biceps brachii is considered the
agonist (prime mover), and the triceps become the inhibited antagonist. What
is this phenomenon called?
Select one:
a. Stretch reflex
b. Reciprocal inhibition
c. Autogenic inhibition
d. Isometric contraction
When it comes to exercise, older adults find which of the following to be the
most motivating?
Select one:
a. Health and well-being
b. Improved physical appearance
c. Competition with others
d. Being a part of a social group
The correct answer is: Forces imparted on the body when it contacts the
ground after jumping
What is something that allows a fitness professional to stand out from others in
featuring their services?
Select one:
a. Statement of work (SOW)
b. PERT estimate
c. Unique selling proposition (USP)
d. SWOT analysis
The correct answer is: Unique selling proposition (USP)
Unrealistic goals can become a barrier when which of the following happens?
Select one:
a. When outcome goals are objective
b. When goals are not adjusted
c. When process goals are too specific
d. When only one goal is set
The correct answer is: Teaching a client how many minutes of cardio they
should be accumulating each day
A new client has indicated that they are exercising due to advice from their
physician, but they are generally amotivated. What would be the best choice
for the personal trainer in their initial meeting?
Select one:
a. Establish short- and long-term goals.
b. Inquire further about what their motives are for participating.
c. Start establishing an emotional support system.
d. Create a plan for overcoming barriers.
The correct answer is: Inquire further about what their motives are for
participating
Which division of the skeleton is made up of the arms, legs, and pelvic girdle?
Select one:
a. Lateral
b. Axial
c. Peripheral
d. Appendicular
The correct answer is: Adenine, ribose, and three phosphate groups
The correct answer is: Foam rollers, handheld rollers, and massage balls
The correct answer is: Increased spinal extension due to the curvature of the
ball
The posterior oblique system includes which of the following muscle groups?
Select one:
a. Adductors (inner thigh) and contralateral quadratus lumborum
b. Adductors (inner thigh) and hip external rotators
c. Thoracolumbar fascia and contralateral gluteus maximus
d. Hamstrings and erector spinae
The correct answer is: Thoracolumbar fascia and contralateral gluteus maximus
Which term best describes a class of chronic respiratory dysfunctions that are
characterized by increased breathlessness, airflow limitation, and accelerated
decline of lung function?
Select one:
a. Chronic obstructive pulmonary disease (COPD)
b. Hypertension
c. Lung cancer
d. Asthma
The standard Jackson and Pollock 3-Site protocol for women requires skinfold
measurements at which of the following sites?
Select one:
a. Triceps, abdomen, and thigh
b. Suprailiac, thigh, and triceps
c. Chest, suprailiac, and abdomen
d. Abdomen, thigh, and suprailiac
In an integrated training program, what would the last portion of the training
session involve as the main exercise or movement component?
Select one:
a. Balance training
b. Core training
c. Cardiorespiratory training
d. Resistance training
What is reached when a talk test during exercise reveals a client to be working
at ventilatory threshold 2?
Select one:
a. The ability to talk or hold a conversation during an activity at various
intensity levels
b. The point at which the body uses an equal mix of carbohydrate and fat as
fuel sources
c. The level at which the body can work at its highest sustainable steady-state
intensity for more than a few minutes
d. The level at which the body can work at its highest sustainable steady-state
intensity for only few seconds
The correct answer is: The level at which the body can work at its highest
sustainable steady-state intensity for more than a few minutes
The correct answer is: Normal extensibility of all soft tissues that allows for
complete range of motion
Which phase of training would be the best option for someone who is looking
to improve their physique in a way similar to that of a bodybuilder?
Select one:
a. Muscular Development Training
b. Maximal Strength Training
c. Power Training
d. Stabilization Endurance Training
The social standing of a person or group that includes education, income, and
occupation describes which term?
Select one:
a. Socioeconomic status
b. Social influence
c. Net worth
d. Income status
Which hip muscle helps maintain a level pelvis in the frontal plane?
Select one:
a. Hip flexor
b. Erector spinae
c. Gluteus maximus
d. Gluteus medius
How could the personal trainer make the “single-leg throw and catch” balance
exercise more difficult for the client?
Select one:
a. Decreasing the velocity of each throw
b. Increasing the velocity of each throw
c. Throwing the ball at the same height each time
d. Decreasing the distance between the client and the personal trainer
The correct answer is: Frontside mechanics align the lead leg to optimally apply
force into the ground to help propel the body forward.
What is sarcopenia?
Select one:
a. Chronic inflammation of the joints
b. Lower than normal bone mineral density
c. Age-related loss in bone mineral density
d. Age-related loss of muscle tissue
The correct answer is: Squatting on one limb with eyes closed
What is a normal physiologic process of aging that results in arteries that are
less elastic and pliable?
Select one:
a. Hypoglycemia
b. Atherosclerosis
c. Hyperglycemia
d. Arteriosclerosis
If a client is having trouble maintaining form during a tuck jump exercise, what
type of regression should be applied?
Select one:
a. Switch to single-leg power step-ups
b. Increasing speed
c. Adding a stabilization pause between reps
d. Being more explosive
What are three postural distortion patterns to look for in static postural
assessments?
Select one:
a. Low-back arches, shoulders elevate, and head juts forward
b. Pes planus distortion syndrome, knees cave inward, and arms fall forward
c. Knee dominance, upper crossed syndrome, and lower crossed syndrome
d. Pes planus distortion syndrome, lower crossed syndrome, and upper crossed
syndrome
The correct answer is: Pes planus distortion syndrome, lower crossed
syndrome, and upper crossed syndrome
When observing sprint mechanics, which joint action should you see occurring
in the rear leg if proper form is used?
Select one:
a. Ankle dorsiflexion
b. Ankle plantar flexion
c. Knee flexion
d. Hip abduction
Resistance band exercises are best utilized in which phases of the OPT model?
Select one:
a. Phase 2 and 5
b. Phases 3 and 4
c. Phase 2 and 3
d. Phase 1 and Phase 4
The correct answer is: Some lifestyle changes coupled with some medical
monitoring
What type of muscle contraction occurs between landing and jumping during
plyometric training?
Select one:
a. Isometric
b. Isokinetic
c. Concentric
d. Eccentric
The correct answer is: The amount of blood in the ventricle before contraction
The correct answer is: Those with emphysema are frequently underweight and
may exhibit hypertrophied neck muscles.
Approximately what percentage of the human body (in male and female adults)
is comprised of water?
Select one:
a. 0.5
b. 0.8
c. 0.6
d. 0.4
What is the scientific term that describes the nervous system’s role in the
contract/relax relationship between agonists and antagonists?
Select one:
a. Stretch-shortening cycle
b. Length-tension relationship
c. Muscle imbalance
d. Reciprocal inhibition
What are the three movements performed during the ball combo II exercise?
Select one:
a. Row, shoulder external rotation, and shoulder press
b. Hip extension, knee extension, and plantar flexion
c. Scaption, shoulder abduction, and cobra
d. Shoulder horizontal adduction and internal rotation
The correct answer is: Row, shoulder external rotation, and shoulder press
What muscles work with the obliques will assist a client in completing a
standing cable rotation movement?
Select one:
a. Erector spinae
b. Gluteus medius
c. Rectus abdominis
d. Latissimus dorsi
Which of the following tests is used to measure lateral speed and agility?
Select one:
a. Vertical jump
b. Lower extremity functional test (LEFT)
c. 40-yard dash
d. Pro shuttle
You are training a youth client. What is the best choice for number of SAQ drills
per workout for this athlete?
Select one:
a. 2 or 3 drills per workout
b. 4 to 8 drills per workout
c. 1 or 2 drills per workout
d. 9 or 10 drills per workout
If your client is working in Phase 1 of the OPT model, what type of flexibility
training should they utilize?
Select one:
a. SMR/static stretching
b. SMR/active stretching
c. Dynamic/active stretching
d. SMR/dynamic stretching
The correct answer is: Overactive latissimus dorsi and underactive abdominals
The correct answer is: Plantar flexion, knee extension, and hip extension
What step cadence is used during the YMCA 3-minute step test?
Select one:
a. A cadence of 60 steps per minute
b. A cadence of 96 steps per minute
c. A cadence of 36 steps per minute
d. A cadence of 112 steps per minute
The correct answer is: Normal extensibility of all soft tissues that allows for
complete range of motion
Other than age, training history, and injury history, what screening tool is most
beneficial in assessing whether a client is ready for plyometric training?
Select one:
a. PAR-Q+
b. Body composition assessments
c. Strength assessments
d. Movement assessments
Which scheme would be the most ideal to achieve stabilization and muscular
endurance adaptations?
Select one:
a. 3 sets, 10 repetitions, 77% 1RM
b. 2 sets, 20 repetitions, 50% 1RM
c. 4 sets, 8 repetitions, 30% 1RM
d. 5 sets, 5 repetitions, 85% 1RM
Which of the following statements defines the chest skinfold location for men?
Select one:
a. A vertical fold taken on the mid-axillary line at the level of the xiphoid
process (which is typically just below the nipple line)
b. A diagonal fold taken immediately superior to and in line with the natural
angle of the iliac crest (top portion of the hip bone), aligned with the anterior
axillary line
c. A diagonal fold taken half the distance between the anterior axillary line and
the nipple
d. A diagonal fold, 1 to 2 centimeters below the inferior angle of the scapula
The correct answer is: A diagonal fold taken half the distance between the
anterior axillary line and the nipple
The correct answer is: The amount of blood remaining in the ventricle after
contraction
The correct answer is: As the contraction velocity increases, the ability to
develop force also increases.
undulating periodization =
linear periodization =
macrocycle =
microcycle =
stability
training power for two days before moving onto two days of strength training
will be in example of what kind of periodization ?
undulating periodization
muscular development
floor bridge
undulating
during which phase of OPT should the exerciser be most concerned with
increasing speed repetition tempo of exercises?
phase 5 power
adherence
Which of the following tests is used to measure lower-extremity power?
Select one:
a. 40-yard dash
b. Lower extremity functional test (LEFT)
c. Pro shuttle
d. Vertical jump
The correct answer is: 1 to 3 sets, hold each stretch for 1 to 2 seconds, and
repeat for 5 to 10 repetitions
In a group exercise setting within a fitness facility, which person should greet all
members, make everyone feel welcome, and ensure that participants have the
right equipment and attire to participate safely?
Select one:
a. Exercise leader
b. Certified Personal Trainer
c. General manager
d. Fitness manager
Shorter reaction times during amortization may help reduce which of the
following?
Select one:
a. Functional movement
b. Tissue overload
c. Force production
d. Motor unit recruitment
The upper trapezius works with what muscle as a force couple to create
upward rotation of the scapula?
Select one:
a. Rotator cuff muscles
b. Rhomboids
c. Deltoid
d. Serratus anterior
With SAQ training, what is the recommended number of sets of each drill for
young athletes to perform?
Select one:
a. 1 to 4 sets
b. 5 or 6 sets
c. 7 to 9 sets
d. 0 sets
Why are plyometrics best performed on grass playing fields, basketball courts,
or tartan tracks?
Select one:
a. The surfaces are unstable and proprioceptively enriched.
b. The surfaces are more stable, which helps reduce injury risk.
c. They protect the exerciser from real-world movement.
d. Only athletes need plyometric training.
The correct answer is: The surfaces are more stable, which helps reduce injury
risk
The correct answer is: Ability to talk comfortably during exercise without
breathlessness in the average untrained individual
The water-soluble vitamins include which vitamins?
Select one:
a. Vitamin C and the B complex vitamins
b. Vitamin C, D, and K
c. Vitamin C, B complex, and D
d. Vitamin C, B complex, and K
The correct answer is: High levels of cortisol, which lead to a catabolic
environment
The correct answer is: The point at which the body uses an equal mix of
carbohydrate and fat as fuel sources
With SAQ training, what is the recommended number of sets of each drill for
young athletes to perform?
Select one:
a. 5 or 6 sets
b. 0 sets
c. 7 to 9 sets
d. 1 to 4 sets
What phase of the OPT model aims to increase maximal strength and rate of
force production?
Select one:
a. Stabilization Endurance Training
b. Strength Endurance Training
c. Power Training
d. Muscular Development Training
A Certified Personal Trainer has been listening to a client's goals. After the
client is done speaking, the trainer restates the goals back to the client. What
best describes the approach the trainer is using?
Select one:
a. Motivational interviewing
b. Active listening
c. Nonverbal communication
d. Reflective listening
Individuals with low-back pain have decreased activation of which local muscle
of the core?
Select one:
a. Pectoralis major
b. Multifidus
c. Iliopsoas
d. Latissimus dorsi
What type of vessel is responsible for carrying blood back to the heart?
Select one:
a. Capillaries
b. Veins
c. Arterioles
d. Arteries
What is glycogen?
Select one:
a. The storage form of carbohydrate in animals and humans
b. The storage form of carbohydrate in plants
c. The enzyme that promotes carbohydrate storage in humans and animals
d. The enzyme that promotes carbohydrate breakdown in humans
The correct answer is: The storage form of carbohydrate in animals and
humans
Which of the following are the correct five kinetic chain checkpoints when
utilizing kettlebells?
Select one:
a. Ankles, knees, wrists, shoulders, head
b. Feet, ankles, hips, shoulders, neck
c. Feet, knees, hips, elbows, shoulders
d. Feet, knees, hips, shoulders, head
The correct answer is: Proprietary blends should typically be avoided, as the
precise amount of each ingredient is not disclosed
What phase of the OPT model does the adaptation “muscular strength and
hypertrophy” fall into?
Select one:
a. Stabilization
b. Muscular Development
c. Power
d. Strength Endurance
What type of vessel is responsible for carrying blood back to the heart?
Select one:
a. Capillaries
b. Veins
c. Arterioles
d. Arteries
How is VT1 identified when using the talk test during a cardio workout?
Select one:
a. Only a few words can be produced between breaths
b. Normal conversation is maintained.
c. Inability to speak at all
d. Continuous talking becomes challenging
The anterior oblique subsystem includes which of the following muscle groups?
Select one:
a. Adductors (inner thigh) and contralateral quadratus lumborum
b. Hamstrings and erector spinae
c. Thoracolumbar fascia and contralateral gluteus maximus
d. Adductor (inner) thigh muscles, obliques, and hip external rotators
The correct answer is: Adductor (inner) thigh muscles, obliques, and hip
external rotators
What is it called when an individual performs the same task repeatedly over
time, which can lead to movement dysfunction?
Select one:
a. Autogenic inhibition
b. Stretch reflex
c. Pattern overload
d. Reciprocal inhibition
How far down should a client squat during the barbell squat exercise?
Select one:
a. Knees at 90 degrees of flexion
b. Thighs parallel to the ground
c. Knees at 80 degrees of flexion
d. As far as can be controlled without compensating
The correct answer is: The stretch provides excessive stress on the kneecap and
other tissues in the front knee.
Which of the following types of balance occurs when an individual seeks to
maintain the center of mass over an ever-changing limit of stability?
Select one:
a. Static balance
b. High-level balance
c. Dynamic balance
d. Semi-dynamic balance
The role of psychology in fitness and wellness is strongly rooted in which area?
Select one:
a. Depression
b. Eating disorders
c. Social physique anxiety
d. Behavioral change
The correct answer is: A process that involves expiring against a closed
windpipe, creating additional intra-abdominal pressure and spinal stability
Question text
What are the two physiological responses that can occur from myofascial
rolling?
Select one:
a. Pain response and muscle spasm
b. Delayed-onset muscle soreness (DOMS) and increased strength
c. Davis's law and Wolf's law
d. Mechanical and neurophysiological response
The correct answer is: Internal and external obliques functioning to create
trunk rotation
During short, high-intensity exercise, what is the primary fuel source for the
body?
Select one:
a. Amino acids
b. Carbohydrates
c. Lipids
d. Proteins
The correct answer is: A vertical skinfold taken 1 inch lateral to the umbilicus
(belly button)
At her first visit to her new fitness trainer, Alisha's BMI was 26. According to
this information, how would Alisha be classified?
Select one:
a. Overweight
b. Underweight
c. Obese
d. Healthy weight
Which muscles may be overactive with knee valgus during the overhead squat?
Select one:
a. Gluteus maximus and medius
b. Tensor fascia latae and adductor complex
c. Hip flexors
d. Upper trapezius
The correct answer is: Tensor fascia latae and adductor complex
Which balance training exercise is part of the second stage of balance training
that uses dynamic, eccentric, and concentric movement of the balance leg
through a full range of motion?
Select one:
a. Single-leg balance
b. Multiplanar hop with stabilization
c. Single-leg lift and chop
d. Single-leg squat
When glucose is broken down via glycolysis, what molecule is created that
could also be oxidized under aerobic conditions?
Select one:
a. Pyruvate
b. Fatty acids
c. Amino acids
d. Glycogen
The correct answer is: Tracking the knees over the second and third toes
Which part of a food label would help a client review the ingredients in a food
product?
Select one:
a. The ingredients list
b. The nutrition label
c. The percent daily values
d. The nutrition facts panel
What location on the body does NASM recommend for measuring the resting
heart rate?
Select one:
a. Femoral pulse
b. Radial pulse
c. Pedal pulse
d. Carotid pulse
You have a client seeking weight loss. What number of repetitions is most
appropriate for SAQ drills?
Select one:
a. 8 to 10 reps
b. 1 or 2 reps
c. 3 to 5 reps
d. 6 to 8 reps
How would age and overall health affect testosterone levels among men?
Select one:
a. Age and overall health do not affect testosterone levels.
b. A reduction in testosterone levels occurs with age, and overall health may
affect the degree of change.
c. Testosterone levels are not affected by age, as overall health is the primary
reason for a decline.
d. A reduction in testosterone levels occurs with age, and overall health does
not contribute to the change.
The correct answer is: A reduction in testosterone levels occurs with age, and
overall health may affect the degree of change.
When a client's heart rate is raised during cardio activities, this is being caused
by which system?
Select one:
a. Parasympathetic nervous system
b. Central nervous system
c. Somatic nervous system
d. Sympathetic nervous system
The correct answer is: Sympathetic nervous system
Which heart chamber receives deoxygenated blood and pumps it to the lungs?
Select one:
a. Left ventricle
b. Right atrium
c. Right ventricle
d. Left atrium
What is best defined as the action of expanding the diameter of a blood vessel
near the surface of the skin, which helps remove heat from the body?
Select one:
a. Thermoregulation
b. Peripheral vasodilation
c. Heart rate
d. Blood pressure
Which muscle would be considered overactive, leading to the low back arching
during the overhead squat assessment?
Select one:
a. Hip flexor complex
b. Gluteus medius
c. Gluteus maximus
d. Hamstrings complex
The correct answer is: To increase the workload (e.g., speed, incline) in a way
that helps clients exercise at higher intensities and achieve greater levels of
aerobic fitness
Which of the following is a limiting factor for how long anaerobic glycolysis can
proceed?
Select one:
a. Free hydrogen ions
b. Lack of pyruvate
c. Depletion of phosphocreatine
d. Lack of fatty acids
How are open-ended questions best used during the sales process?
Select one:
a. The questions identify the customer's wants, needs, fears, and desires.
b. The questions are easy for the customer to answer, as they can be answered
with a simple yes or no.
c. The questions help a personal trainer learn if the customer's workout
schedule fits within the personal trainer's availability.
d. The questions help a personal trainer learn about a customer's family
medical history.
The correct answer is: The questions identify the customer's wants, needs,
fears, and desires.
A client asks you to provide her with a meal plan specifying how many calories
and grams of protein, carbohydrates, and fat she should eat for weight loss.
What is the best way to respond to her request to stay within scope of
practice?
Select one:
a. Provide her with an online 1,200-calorie meal plan for weight loss.
b. Explain that providing specific nutrient recommendations is outside your
scope of practice, and then refer the client to a registered dietitian or licensed
nutritionist for nutrition counseling.
c. Agree to review her diet and provide her with a meal plan with specific
recommendations for calories and macronutrients.
d. Explain that providing specific nutrient recommendations is outside your
scope of practice, then suggest that she look up weight-loss meal plans on the
internet.
The correct answer is: Energy can neither be created nor destroyed.
How much rest should be given between each repetition of an SAQ exercise for
young athletes?
Select one:
a. 15 to 60 seconds
b. 60 to 90 seconds
c. Less than 15 seconds
d. 90 to 120 seconds
What phase of the OPT model aims to increase growth of muscles to maximal
levels?
Select one:
a. Maximal Strength
b. Stabilization Endurance
c. Strength Endurance
d. Muscular Development
Approximately what percentage of the human body (in male and female adults)
is comprised of water?
Select one:
a. 0.6
b. 0.8
c. 0.4
d. 0.5
What is a joint disease in which the body’s immune system mistakenly attacks
its own tissue, causing an inflammatory response?
Select one:
a. Osteoarthritis
b. Osteoporosis
c. Osteopenia
d. Rheumatoid arthritis
What is the primary adaptation for the Muscular Development phase of the
OPT model?
Select one:
a. Stabilization
b. Hypertrophy
c. Speed
d. Power
The correct answer is: Sense the change in muscle length and the speed of
length change
The upper trapezius works with what muscle as a force couple to create
upward rotation of the scapula?
Select one:
a. Deltoid
b. Rotator cuff muscles
c. Serratus anterior
d. Rhomboids
The correct answer is: What makes you think you are not at risk?
At the beginning of an exercise session, a client has shared that they are in a
bad mood and would rather skip the session. Which of the following
observations should the fitness professional share with the client?
Select one:
a. Exercise is known to improve mood, even with bouts as short as 10 minutes,
so exercise is a good remedy.
b. Exercise cannot improve mood, so it would be best to reschedule the session
for another day.
c. Exercise is known to exacerbate a bad mood; therefore, stopping the session
is a good idea.
d. Exercise can only affect mood when done for at least 60 minutes, so it would
be best to stay longer than normal.
The correct answer is: Exercise is known to improve mood, even with bouts as
short as 10 minutes, so exercise is a good remedy.
Food in the stomach is processed and then passes into what anatomical
structure?
Select one:
a. The ileum of the small intestine
b. Duodenum of the small intestine
c. The ileum of the large intestine
d. Duodenum of the large intestine
The correct answer is: Energy expenditure through daily activities outside of
structured exercise, such as walking, completing household chores, and taking
the stairs
What is the best next progression for a client who can properly perform the
power step-up exercise?
Select one:
a. Depth jumps
b. Ice skaters
c. Proprioceptive plyometrics
d. Squat jump
The correct answer is: Amino acids that can be synthesized by the body if
overall nutrition intake is adequate
Which of the following best describes the role of micronutrients in the body?
Select one:
a. They are the primary source of energy for all physiologic processes.
b. They regulate various metabolic processes, including energy metabolism.
c. They are the primary energy source during short, high-intensity training.
d. They provide some calories, and they are required for the regulation of
muscle protein synthesis and glucose metabolism.
The correct answer is: They regulate various metabolic processes, including
energy metabolism.
Which muscles may be overactive with knee valgus during the single-leg squat?
Select one:
a. Adductor complex
b. Gluteus maximus and medius
c. Upper trapezius
d. Hip flexors
The correct answer is: Overactive latissimus dorsi and underactive abdominals
Other than age, training history, and injury history, what screening tool is most
beneficial in assessing whether a client is ready for plyometric training?
Select one:
a. PAR-Q+
b. Movement assessments
c. Body composition assessments
d. Strength assessments
What phase of the OPT model aims to maximize prime-mover strength through
the lifting of heavy loads?
Select one:
a. Strength Endurance Training
b. Muscular Development Training
c. Stabilization Endurance Training
d. Maximal Strength Training
Which surface would be the most challenging for a new client starting a
balance training program?
Select one:
a. Balance beam
b. Foam pad
c. BOSU ball
d. Firm surface
The correct answer is: EPOC is the increase in aerobic metabolism above
baseline that occurs for a period after exercise.
Which of the following statements defines the chest skinfold location for men?
Select one:
a. A diagonal fold taken immediately superior to and in line with the natural
angle of the iliac crest (top portion of the hip bone), aligned with the anterior
axillary line
b. A diagonal fold, 1 to 2 centimeters below the inferior angle of the scapula
c. A diagonal fold taken half the distance between the anterior axillary line and
the nipple
d. A vertical fold taken on the mid-axillary line at the level of the xiphoid
process (which is typically just below the nipple line)
The correct answer is: A diagonal fold taken half the distance between the
anterior axillary line and the nipple
Which muscle would be considered overactive, leading to the low back arching
during the overhead squat assessment?
Select one:
a. Gluteus medius
b. Gluteus maximus
c. Hamstrings complex
d. Hip flexor complex
The correct answer is: Advanced clients with high levels of cardiorespiratory
fitness, seeking improvements in anaerobic capacity and power
Which muscles are typically underactive with knee valgus during the overhead
squat?
Select one:
a. Lower trapezius
b. Gluteus maximus and medius
c. Adductor complex
d. Tensor fascia latae
From the list of items provided, which of the following are not considered
benefits of cardiorespiratory training?
Select one:
a. Improved respiratory efficiency and metabolism
b. Decreased tolerance for stress and reduced mental alertness
c. Increased cardiac output and oxygen transport
d. Reduced blood pressure and cholesterol levels
The correct answer is: Decreased tolerance for stress and reduced mental
alertness
You have a client seeking weight loss. What number of repetitions is most
appropriate for SAQ drills?
Select one:
a. 1 or 2 reps
b. 8 to 10 reps
c. 3 to 5 reps
d. 6 to 8 reps
Which muscles are typically overactive when the feet turn out?
Select one:
a. Adductor complex
b. Upper trapezius
c. Gastrocnemius and soleus
d. Hip flexors
The correct answer is: The development of muscle tension during lengthening
of the contractile tissue
What is the acceptable macronutrient distribution range (AMDR) for fat in the
diet?
Select one:
a. 5 to 20% of total calories
b. 10 to 35% of total calories
c. 20 to 35% of total calories
d. 45 to 65% of total calories
Davis's law describes what type of changes within the cumulative injury cycle?
Select one:
a. Adhesions may begin due to lack of physical activity and poor flexibility.
b. Tight muscles may cause synergistic dominance from pattern overload.
c. Adhesions can occur after strenuous exercise that breaks down muscle fibers
and joint cartilage.
d. Adhesions may begin to form structural changes in the soft tissue
The correct answer is: Adhesions may begin to form structural changes in the
soft tissue.
The correct answer is: The amount of blood remaining in the ventricle after
contraction
How many repetitions of each SAQ drill is appropriate for youth athletes?
Select one:
a. 8 to 10 reps
b. 3 to 5 reps
c. 6 to 8 reps
d. 1 or 2 reps
The correct answer is: As the velocity of the muscle action increases, its ability
to produce force decreases.