NASM Study Guide

What is the recommendation of minutes per week for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)?

75 Minutes

What is a primary difference between a food label and a supplement label?

A supplement label only needs to list what is present, not specific amounts.

What are two contraindications for self-myofascial techniques?

Cancer and bleeding disorders

Which of these is considered the most advanced plyometric exercise?

Depth jumps

What concept allows a person to jump higher during plyometric exercises?

Eccentric Loading

Which of the following force couples is accurately linked to the movement created by their combined action?

Internal and external obliques functioning to create trunk rotation

What are the two divisions of the skeletal system?

axial and appendicular

What is a key mechanism involved in internal feedback?

Proprioception

Which nutrient has the highest thermic effect?

Protein

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?

Single-leg squat

What is the ability to move the body in one direction as fast as possible?

Speed

Which vitamin is the most transient?

Vitamin C

When performing high-velocity movements with medicine balls, the ball weight should be no more than what percentage of the user's body weight, according to current recommendations?

0.1

What are the recommended training variables for dynamic stretching?

1 set, 10 to 15 repetitions, 3 to 10 exercises

The anterior oblique subsystem includes which of the following muscle groups?

Adductor (inner) thigh muscles, obliques, and hip external rotators

Which regions of the spine demonstrate LORDOTIC curves?

Cervical and lumbar

Which of the following is a component of agility training?

Deceleration

Into which category would a resting blood pressure score of 128/86 mm Hg fall?

Elevated

What muscles work with the obliques will assist a client in completing a standing cable rotation movement?

Erector spinae

What answer best describes the building blocks of proteins?

Essential/Non-Essential Amino Acids

What is the term for the higher-than-normal energy expenditure during the recovery period after exercise?

Excess postexercise oxygen consumption

During the cable rotation exercise, which position of the hip will help to decrease stress to the low back

Hip Extension

What type of muscle contraction occurs between landing and jumping during plyometric training?

Isometric

Calcium is often associated with bone health, but why is it also important for muscular function?

It stimulates actin and myosin activity

Which of the following parts of the body is not subject to increases in density through resistance training?

Nerves

Which muscles may be overactive with knee valgus during the overhead squat?

Tensor fascia latae and adductor complex

Balance is best described as which of the following?

The ability to maintain control of the body while in a static position

What is end diastolic volume (EDV)?

The amount of blood in the ventricle before contraction

Proprioception is best described as which of the following statements?

The body's ability to sense body position and limb movements

If pyruvate is being created via glycolysis faster than oxygen can be delivered to the muscle, what will happen to the pyruvate? Select one:

The pyruvate will be converted to lactate.

What is explained by the sliding filament theory?

The shortening of a sarcomere to produce a muscle contraction

The posterior oblique subsystem includes which of the following muscle groups?

Thoracolumbar fascia and contralateral gluteus maximus

What is an appropriate cue that can be given to a client to properly perform the drawing-in maneuver?

To perform the drawing-in maneuver, pull in the region just below the navel toward the spine.

Which exercise is a total-body power-focused movement?

Two-arm push press

What is a characteristic of type I muscle fibers?

Type I fibers are "slow twitch."

Which sense provides information about movement of the head in space?

Vestibular system