NASM Study Guide Section 3 (Ch 5-10)

How many B vitamins are there?

8 (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin) B1, B2, B3, B5, B6, B7, B9, B12

What would be considered a normal resting heart rate for a healthy sedentary person? 105 beats per minute 80 beats per minute 50 beats per minute 120 beats per minute

80 BPM

Which of the following is the functional unit of a muscle cell? Actin Myosin Endomysium A sarcomere

A Sarcomere

The anterior oblique subsystem includes which of the following muscle groups? A. Thoracolumbar fascia and contralateral gluteus maximus B. Hamstrings and erector spinae C. Adductor (inner) thigh muscles, obliques, and hip external rotators D. Adductors (inner thigh) and contralateral quadratus lumborum

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

The process of DIFFUSION of O2 and CO2 gases in and out of the bloodstream occurs in what structure or structures? A. Bronchioles B. Pulmonary arteries C. Alveolar sacs D. Trachea

C. Alveolar sacs

What is the process called that prepares fatty acid substrates to enter the citric acid cycle? A. Acidosis B. Glycolysis C. Ketosis D. Beta-oxidation

D. Beta-oxidation

Which part of a cell is responsible for using nutrients to create energy for the cell? A. Effector sites B. Organelles C. Electrolytes D. Mitochondria

D. Mitochondria

What training tip would enhance the benefits of resistance training by helping increase growth hormone, testosterone, and epinephrine? A. Speeding up the contraction time for the eccentric and concentric phases B. Speeding up the contraction time for the eccentric phase and slowing down the time for the concentric phase C. Slowing down the contraction time for the concentric phase and speeding up the time for the eccentric phase D. Slowing down the speed of contractions during the eccentric and concentric phases

D. Slowing down the speed of contractions during the eccentric and concentric phases

What is the definition of energy balance? A. When daily food intake is consistent B. When protein intake is higher than protein breakdown C. When carbohydrates are consumed before a workout D. When daily food intake is matched to energy needs

D. When daily food intake is matched to energy needs

Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following? Lower rate of perceived exertion (RPE) Lower body temperature Decreased blood flow Increased cardiac output

Decreased blood flow

What are the two categories of bone markings? Depressions and processes Short and long Irregular and flat Surface and deep

Depressions and Processes

During a squat, the lowering phase would be described as what type of muscle action? Eccentric Isokinetic Concentric Isometric

Eccentric

What breathing change occurs at the second ventilatory threshold (VT2)?

Expiration becomes more forceful

Which of the following is not an appropriate expectation for a CPT? Prescribing a supplement Offering general advice on supplementation Referring out to a dietitian Teaching healthy portion sizes

Prescribing a supplement

Which of the following is the best source for reviewing information about dietary supplements? The supplement company's website A professional athlete PubMed A fitness magazine

PubMed

Which of the following muscle groups work eccentrically in the sagittal plane during the lowering phase of the squat? Gluteus medius Biceps brachii Adductor longus Quadriceps

Quads

Which of the following contributes the most to the total calories burned in a day? Thermic effect of food Resting metabolic rate Exercise Nonexercise activity thermogenesis

RMR

Improved performance during a plyometric jump is dependent upon which of the following? Prolonged amortization phase Release of stored energy during concentric phase Rapid amortization phase Absent stretch reflex

Rapid amortization phase

Iodine has a major role in which bodily process?

thyroid function

What activity is especially beneficial for combating the loss of muscle mass, power, and strength for aging adults? Cardio Aerobics Resistance training Walking

Resistance Training

Where in the heart is the sinoatrial node located? Right ventricle Left ventricle Left atrium Right atrium

Right atrium

What is the anatomical term that describes something positioned above an identified reference point?

Superior

What is the most appropriate response from a Certified Personal Trainer if a client insists on using a steroid or other harmful substance?

Tell them no, and refer them to a licensed medical professional for further advice.

Supplements do not require approval from organizations such as FDA, WADA, EFSA, prior to sale. True or False?

True

Which type of muscle fiber has a large number of capillaries?

Type I. Referred to as "Red Fibers"

What are the three micronutrients?

Vitamins, Minerals, and Phytonutrients

What mechanism is responsible for increasing the rate of heart conduction? A. Activation of the sympathetic nervous system B. Activation of the parasympathetic nervous system C. Activation of sarcomeres D. Activation of the intercalated discs

A. Activation of the sympathetic nervous system (releases adrenaline)

What is the scientific term that describes the nervous system's role in the contract/relax relationship between agonists and antagonists? A. Reciprocal inhibition B. Stretch-shortening cycle C. Muscle imbalance D. Length-tension relationship

A. Reciprocal inhibition

What is the function of the neuromuscular junction? A. The site where the nervous system and muscle fibers communicate B. The sliding filament theory C. Exposing actin-binding sites D. The site of muscular contractions

A. The site where the nervous system and muscle fibers communicate *Small junction known as "Synapse"

What are the end products of the electron transport chain? ADP and hydrogen ions ADP and water ATP and water ATP and oxygen

ATP and water

Which of the following would occur during intermittent exercise? Fat would be the main energy source. Carbohydrates would not be a major energy source. A steady-state intensity would be used. All three energy systems would be used at some point during the activity.

All three energy systems would be used at some point during the activity.

How much fluid is recommended for rehydration after an intense training session or event? A. Twice the amount of body weight lost during the activity B. 1.25 times the amount of body weight lost during the activity C. 12 to 15 ounces of fluid D. 2 to 3 liters of fluid

B. 1.25 times the amount of body weight lost during the activity

Which joint is the most mobile, able to move in all three directions? A. Pivot B. Ball-and-socket C. Hinge D. Saddle

B. Ball-and-socket

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? A. Agree to review his diet and provide him with specific dietary guidelines on what foods to eat and what to avoid. B. Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling. 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.

B. Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling.

The deep longitudinal subsystem includes which of the following muscle groups? A. Adductors and Hip External Rotators B. Hamstrings and Erector Spinae C. Thoracolumbar Fascia and Contralateral Glute. Max. D. Adductors and Contralateral Quadratus Lumborum

B. Hamstrings and Erector Spinae

Which plane of movement can be described as an imaginary line that bisects the body into right and left sides? A. Frontal B. Sagittal C. Transverse D. Extension

B. Sagittal

How can basal metabolic rate (BMR) best be defined? A. An anabolic hormone produced by the liver, which is responsible for growth and development B. The amount of energy required to maintain the body at rest C. A method to help determine an individual's heart rate D. The amount of energy required to maintain the body when active

B. The amount of energy required to maintain the body at rest

What is the name of the stored form of glucose? Pyruvate Glycogen Glycolysis Triglycerides

Glycogen

Which endocrine gland serves as a communication channel between the brain and pituitary gland? Hypothalamus Stomach Pancreas Liver

Hypothalamus

Calcium is often associated with bone health, but why is it also important for muscular function? It helps transmit the motor signal. It stimulates actin and myosin activity. It helps the nerve impulse cross from the synapse into the muscle. It converts ADP back to ATP.

It stimulates actin and myosin activity.

Calcium is of principal importance for what?

Maintaining strong bones

Movement represents the integrated functioning of which three main body systems? (Human Movement System)

Muscular, nervous, and skeletal

What is Credible Nutrition Information?

Nutrition information that is rooted in and supported by science

What is stroke volume? The amount of blood pumped out of the heart with each contraction The amount of blood remaining in the ventricle after contraction The amount of blood pumped by the heart per minute The amount of blood in the ventricle before contraction

The amount of blood pumped out of the heart with each contraction

Which feature of a food label would enable a client to assess the nutrient composition of a food product? The ingredients list The nutrition facts panel The nutrient-to-ingredient ratio The percent reference intake

The nutrition facts panel

What is glycogen? The storage form of carbohydrate in animals and humans The storage form of carbohydrate in plants The enzyme that promotes carbohydrate storage in humans and animals The enzyme that promotes carbohydrate breakdown in humans

The storage form of carbohydrate in animals and humans

Accumulating too much of a vitamin or mineral in the body may lead to what?

Toxicity

Food is composed of which three compounds?

carbohydrates, fats, proteins

What is the correct order of segments for the spine, starting at the top?

cervical, thoracic, lumbar (C1-C7) (T1-T12) (L1-L5)

Which of these is one of the major curvatures of the spine from a posterior view? Concave lumbar curve Convex lumbar curve Concave thoracic curve Convex cervical curve

conCAVE lumbar curve