NASM Section 6 Review

Walking

A client with osteoporosis has been medically cleared to perform exercise. Which form of training can have the most impact on increasing the client's bone mineral density? Walking Water aerobics Swimming Cycling

Unilateral

Antirotational exercises are often this sort of movement by nature. Unilateral Loaded Proprioceptive Bilateral

Clients who are in the third trimester of pregnancy

For which of the following populations is the floor bridge exercise contraindicated? Youth clients between the ages of 4 and 8, in whom growth plates are not fused Clients with no comorbidities but who sit for extended periods of time Clients with an underactive gluteal complex Clients who are in the third trimester of pregnancy

Undulating

If a client performs a stabilization workout on Monday, a power workout on Wednesday, and an SAQ sports workout on Saturday, what kind of periodization is being used for their mesocycle? Linear Macrocycle Mesocycle Undulating

Phase 2

In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes? Phase 5 Phase 3 Phase 2 Phase 4

d

Proprioception is best described as which of the following statements? A.) Awareness of the body's position as it moves through multiple planes of motion B.) The brain's positional awareness of the limbs, head, and trunk both at rest and in movement C.) The resistance to the external disruptions to one's postural equilibrium D,) The body's ability to sense body position and limb movements

k

Selectorized machines provide all the following benefits except for which one? I.) Are often accompanied by instructional diagrams or pictures J.) Offer users the ability to change resistance easily K.) Provide an increased range of motion L.) Are often less intimidating than free weights for novice exercisers

Frontal and sagittal

Strength-training machines provide training primarily in which planes of motion? All planes of motion Frontal and sagittal Transverse and frontal Sagittal and transverse

Rotation

The TRX® Rip Trainer would most likely be utilized for which type of movement? Inversion and eversion Rotation Abduction and Adduction Flexion and extension

a

What are common physical characteristics of those with emphysema? A.) Those with emphysema are frequently underweight and may exhibit hypertrophied neck muscles. B.) Those with emphysema frequently display high oxygen content in the blood. C.) Those with emphysema are frequently overweight and may exhibit atrophied neck muscles. D.) Those with emphysema frequently display knee valgus and pes planus.

60 minutes of moderate to vigorous physical activity per day

What are the current physical activity recommendations for youth? 50 minutes of moderate to vigorous physical activity per day 40 minutes of moderate to vigorous physical activity per day 60 minutes of moderate to vigorous physical activity per day 30 minutes of moderate to vigorous physical activity per day

Mastering basic movement patterns

What can Phase 1 of the OPT model best be described as? Mastering basic movement patterns Utilizing supersets during training Improving the rate of force production Focusing on improving muscular growth

Atherosclerosis

What causes coronary heart disease? Tuberculosis Cirrhosis Osteoporosis Atherosclerosis

Neural adaptations

What causes initial improvements in strength when youths engage in a resistance training program? Muscle atrophy Neural adaptations Sarcopenia Muscle hypertrophy

Restrictive lung disease

What disease is a condition in which fibrous lung tissue results in a decreased ability to expand the lungs? Peripheral arterial disease Restrictive lung disease Rheumatoid arthritis Osteoporosis

Arteriosclerosis

What is a normal physiologic process of aging that results in arteries that are less elastic and pliable? Atherosclerosis Arteriosclerosis Hyperglycemia Hypoglycemia

Proprioceptively enriched environment

What is an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms? Proprioceptively enriched environment Feed-forward activation Integrative function Asymmetrical resistance loading

0.5

What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin? 0.4 0.5 0.25 0.1

Coronary heart disease

What is the leading cause of death and disability for both men and women? COPD Coronary heart disease Diabetes Cancer

12,000 kcal

What is the minimum weekly goal of energy expenditure from combined physical activity and exercise for obese clients? 12,000 kcal 1,200 kcal 5,000 kcal 500 kcal

Restore optimal length-tension relationships

What is the primary goal of repeating flexibility training during a cool-down? Increase maximal strength Correct muscle imbalances Restore optimal length-tension relationships Improve sports skills

Leg pain

What is the primary limiting factor for exercise in the client with PAD? Neck pain Low-back pain Shoulder pain Leg pain

PAR-Q+

What must older adults complete prior to initiating an exercise program with a Certified Personal Trainer? Dietary assessment An annual physical PAR-Q+ Overhead squat assessment

Flexibility and cardio

What two activities are part of a client's warm-up? Core Flexibility and cardio Resistance Plyometrics

Client's choice

Which component of an OPT workout is intended to help preserve client autonomy? Cool-down Client's choice Activation Resistance

Incline plank

Which core exercise is most appropriate for an obese client to maximize comfort and to avoid potential hypotensive or hypertensive reactions to the exercise? Supine reverse crunches Supine floor crunches Incline plank Stability ball Russian twist

Osteoarthritis

Which disease is caused by a degeneration of cartilage within joints? Osteoarthritis Osteopenia Rheumatoid arthritis Osteoporosis

Resistance training

Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism? Activation Warm-up Skill development Resistance training

Rate of force production

Which is a primary adaptation of the Power Training phase? Muscular endurance Muscle growth Stability Rate of force production

Postural alignment

Which is a primary adaptation of the Stabilization Endurance phase? Core strength Rate of force production Maximal muscular strength Postural alignment

Medicine ball

Which modality allows for movements to occur as explosively as possible without the need for eccentric deceleration? Resistance band Suspended bodyweight training Medicine ball Kettlebell

Floor bridge

Which of the following core exercises best suits stabilization training? Repeat step-ups Deadlifts Barbell chest press Floor bridge

Medicine ball catch and pass

Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor? Stability ball plank Barbell squats Medicine ball catch and pass Suspended bodyweight crunch

Changing acute variables on a weekly basis

Which of the following is a characteristic of undulating periodization? Changing acute variables on a weekly basis Consistent in its approach Predetermined timelines Increasing intensity while decreasing volume

4 weeks in Phase 1 followed by 4 weeks in Phase 2

Which of the following is an example of linear periodization? Phase 1, 2, and 5, each trained 1 day per week Phases 1 and 5 every other day Phase 4 and 5, each trained 2 days per week 4 weeks in Phase 1 followed by 4 weeks in Phase 2

Stability

Which of the following is considered an "under the water" foundational adaptation, per the "iceberg effect"? Stability Power Endurance Strength

Increasing strength

Which of the following is not a goal of Phase 1 of the OPT model? Increasing strength Improving mobility Improving stability Proper movement patterns

Increase breathing rate

Which of the following is not a purpose of an effective cool-down? Increase breathing rate Provide a transition period Reduce heart rate Reduce body temperature

Cardio training

Which of the following is not a tracked component on an athlete's macrocycle annual training plan? Off-season training Cardio training In-season training Preseason training

Strength Endurance

Which of the following is not one of the primary levels of the OPT model? Strength Endurance Strength Power Stabilization

e

Which of the following is the most accurate statement regarding proprioceptive modalities? E.) Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous. F.) Using heavy weights while performing exercises on proprioceptive modalities has been shown to be safe and effective. G.) Proprioceptive modalities have not been shown to help improve balance. H.) Proprioceptive modalities should be used only with the most advanced clients.

Exercises with free weights

Which of the following is the most effective type of exercise to increase proprioceptive demands in training? Seated exercises Exercises with free weights Standing exercises on a gym floor Exercises using selectorized machines

Cable machines

Which of the following modalities has the potential to be used effectively in every phase of the OPT model? Suspended bodyweight training Cable machines TRX Rip Trainer Terra-Core

Strength machines

Which of the following modalities is the least likely to increase joint instability? Resistance bands Strength machines Suspended bodyweight training Terra-Core

Medicine ball chest pass

Which of the following modality/exercise combinations provides the most demands on explosive power? Barbell squat Terra-Core push-up Sandbag step-up Medicine ball chest pass

m

Which of the following statements is the most accurate when discussing strength-training machines? M.) Not all strength-training machines are designed to fit all body types and thus can limit the effectiveness of the intended exercise. N.) Machines always work well for those who are obese or are smaller or taller than average. O.) Machines are superior to free weights for improving core stability because they increase core stability demands. P.) Machines work in multiple planes and allow for greater gains in strength development.

Bench press and stability ball push-ups

Which of the following would be an appropriate Phase 2 superset? Single-leg hops and ball push-ups Bench press and stability ball push-ups Power step-ups and ice skaters Deadlifts and squats

Self-myofascial techniques are not recommended for clients receiving chemotherapy or radiation treatments.

Which statement is an accurate reflection of exercise and physical activity as it relates to cancer? Resistance training is contraindicated for clients with diagnosed cancer. Self-myofascial techniques are not recommended for clients receiving chemotherapy or radiation treatments. Core training poses serious risks to the vertebral column. Balance training poses serious risks to the hips and pelvis.

Neck of the femur and the lumbar (low-back) vertebrae

Which structures of the body does osteoporosis commonly affect? Neck of the femur and the lumbar (low-back) vertebrae Sternum and clavicle Cranium and facial bones Scapula and humerus