NASM Chapter 22

How many minutes of vigorous aerobic activity per week do the Centers for Disease Control and Prevention and the World Health Organization recommend for optimal health?

75 minutes

Circuit training is best described as what?

A full-body program that incorporates high-intensity aerobic conditioning, muscular strength, and endurance training movements

Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor?

Medicine ball catch and pass PreviousPrevious Submitted NextNext

Which of the following is considered one of the Four Horsemen of Fitness?

Medicine balls

Which of the following modalities is most likely to allow for strength and/or power development in the transverse plane?

Medicine balls

Which of the following is a primary reason that people purchase fitness tracking devices?

Motivation

What term refers to the integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior?

Motor learning

The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what?

Progress their clients to more proprioceptively enriched exercises

Asymmetrical resistance loading

Unequal or uneven resistance force. Examples include using different loads for each extremity or performing unilateral exercises.

Antirotational exercises are often this sort of movement by nature.

Unilateral

An elastic resistance band should not be stretched longer than what percentage of its resting length?

250%

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

50%

What term describes core exercises performed in a manner in which the exerciser resists forces that cause torso rotation?

Antirotational exercises

What is the correct foot placement when performing kettlebell swinging exercises?

Approximately shoulder-width apart

Most bodyweight training exercises are considered which type of movements?

Closed-chain movements

Thoracic spine

Composed of 12 vertebral bodies (T1-T12) that make up the midregion of the spine. Attached to the rib cage at each level of the thoracic spine providing stability and structural support.

Antirotational exercises

Core exercises performed in a manner in which the exerciser resists forces that cause torso rotation; often unilateral in nature.

Modalities

Device or tools that are designed to enhance an exercise or movement to create a desired outcome by their inclusion. Examples include treadmill for cardiovascular health or dumbbells for strength and hypertrophy

Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane?

Elastic band wood chop

TRUE OR FALSE? After vigorous exercise, how quickly a person's heart rate drops in the first minute after exercise is a predictor of poor heart health.

False

TRUE OR FALSE? Closed-chain exercises involve movements in which the distal extremities are not in a fixed position, and the force applied by an individual is great enough to overcome the resistance.

False

TRUE OR FALSE? Strength training machines should never be the strength modality of choice for those who lack stability or have other functional limitations.

False

When discussing suspended bodyweight training, which of the following is the most accurate statement?

It increases flexibility and joint mobility.

What term is used to describe training that adds a weight or load to dynamic, full-body, multiplanar movements?

Loaded movement training

Using battle ropes is considered which sort of exercise?

Low-impact activity

Which modality allows for movements to occur as explosively as possible without the need for eccentric deceleration?

Medicine ball

When utilizing devices such as a stability ball, BOSU ball, or the Terra-Core, the user is forced to actively engage their core musculature due to their body weight displacing air inside the bladder of the device, causing which of the following?

Perturbation

Which kettlebell exercise can be used effectively in Phase 1 of the OPT model to improve stability and back strength?

Renegade row

During the standing cable chest press, the resistance should be positioned to do what?

Resist shoulder horizontal adduction

The TRX Rip Trainer would most likely be utilized for which type of movement?

Rotation

Which of the following modalities was designed to be carried, lifted, thrown, and pulled as a functional training tool?

Sand bags

Which exercise is performed in the sagittal plane and provides the greatest challenge to the muscles of the posterior chain (e.g., hamstrings, gluteals, and erector spinae)?

Single-leg Romanian Deadlift

Lumbar spine

The lumbar region of the spine, more commonly known as the low back, which consists of five vertebrae labeled L1-L5.

TRUE OR FALSE? Stability balls are best used with clients who demonstrate a need for increased overload of stability.

True

Loaded movement training is best achieved with which training modality?

ViPR

What popular piece of exercise equipment is a cylindrical tube constructed of hardened rubber, designed to be dragged, tossed, lifted, pulled, pressed, and carried?

ViPR

What is unique about a kettlebell when compared to a dumbbell?

With a kettlebell, the center of mass is farther from the handle.