Personal Training Quizzes (11-23)
Most exercises and motions of the body regularly occur in which plane of motion?
Sagittal
Which of the following terms can be used in place of repetition tempo?
Speed
What phase of the OPT model aims to improve movement patterns and enhances stabilization of the systems?
Stabilization Endurance Training
This stage of training focuses on drills, that help improve conditioning using linear, multidirectional, and sport-specific activities performed as conditioning.
Stage 5
What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion?
Stretch-shortening cycle
When clients are participating in plyometrics training they must wear ____ and train on a ____.
Supportive shoes; proper surface
What is an informal cardiorespiratory assessment used to gauge the intensity of an activity based on a clients ability to hold a conversation.
Talk Test
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?
core strength
What are three types of flexibility techniques recommended by NASM?
foam rolling, static stretching and dynamic stretching
What are the 5 kinetic checkpoints when observing a client during the static posture assessment?
foot and ankle, knees, Lumbo-pelvic-hip complex (LPHC), shoulders and head
Speed, agility and quickness have which of the following benefits?
improved top speed, change of direction, acceleration and deceleration
An effective core training program should have the following three functional outcomes...
intervertebral stability, lumbopelvic stability and movement efficiency
What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, vs percentage of maximal heart rate (HRmax)?
it accommodates for discrepancies in resting heart rate
Plyometric training is often called _____ or _____ training.
jump; reactive
Balance training improves which two aspects of injury resistance?
landing mechanics and fall risk
NASM classifies the core into two categories ____ and _____ muscles.
local; global
How is a general warm-up best defined?
low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following
What are two scientific theories behind self-myofascial rollong?
mechanical and neuro-physiological
Which of the following does plyometric training help increase?
motor unit recruitment
Plyometrics help to enhance an individual's
movement quality, landing mechanics and power
Flexibility is defined as the following:
normal extensibility of all soft tissues that allows for complete range of motion
Scientific evidence supports core training for the following:
optimizing posture, performance, injury resistance and rehabilitation
What is it called when an individual performs the same task repeatedly over time, which can lead to movement dysfunction?
pattern overload
Which of the following exercises is typically used to measure the muscular endurance of the upper extremities during a pushing movement?
push-up test
Which of the following should be emphasized the most in a core training program?
quality of movement
Which of the following examples of training exercises is NOT a from os cardiorespiratory fitness?
resistance training
The local muscles of the core include which muscles?
rotatores, multifidus, transverse abdominis, diaphragm, pelvic floor, and quadratus lumborum
What are five fundamental movement patterns?
squatting, hip hinge, pulling, pushing and vertical pressing
Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?
standing
Balance training improves which two aspects of performance?
static and dynamic balance
What are the three types of balance classifications?
static, semi-dynamic and dynamic
What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a weak or inhibited muscle?
synergistic dominance
Which of the following is a recommendation when assessing skinfold measurements?
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 is an example of an external factor that may influence the risk of falling in older adults?
the environment
What would NOT be a reason to terminate an exercise test?
the individual is tired from the test
What do you visualize to detect the movement impairment of knee valgus?
the knees collapsing inward
What are the steps in the cumulative injury cycle?
tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, muscle imbalance
What is the most important reason that a CPT should make sure an older adult has been cleared by the medical provider to take part in a balance training program?
to ensure safety
The "drawing-in" maneuver activates the ____ muscle(s) while the "abdominal bracing" maneuver co-activates the ____ muscle(s).
transverse abdominis; global
The body's kinetic chain can be further classified into ___ regional chains; ____ kinetic chain and ____ kinetic chain.
two; upper, lower
Which term defines the degree to which a test specifically measures what it is intended to measure?
validity
What are the three balance systems?
vision, vestibular and somatosensory
When designing an effective plyometric exercise program, exercises should progress from
- dual-foot drills before progressing to single-foot drills - low-intensity to medium-intensity to high-intensity - simple, to intermediate, to advanced movements
What step height is used for the YMCA 3-minute step test?
12 inches
What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
150 minutes
What is the Tanaka formula, which is used to estimate an individual's maximal heart rate?
208 - (0.7x age)
What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?
3.5 mL/kg/min
NASM recommended to hold a static stretch for ___ seconds for ____ sets.
30 seconds; 1 to 3
The Jackson-Pollock has two skinfold measurement protocols. A ___ site and a ___ site protocol.
7; 3
If Joe takes a 6-second heart rate count on his client and notes 8 beats, what should his clients heart rate be?
80 beats per minute
How is steady-state aerobic exercise best defined?
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption
Integrated training combines ___ of exercise into ____ system(s).
All forms of exercise; one
Which statement best defines the concept of relative flexibility?
Altered movement patterns
Which muscles are typically under active when the feet turn out?
Anterior and posterior tibialis
What is the recommended frequency for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g, jogging or running)?
At least 3 times a week
All fitness professionals should be certified in ____ and ____ to further ensure client safety?
CPR; AED
What are three different types of body composition measurements?
Circumference, skinfold and bioelectrical impedance
Which muscle would be considered under active, leading to the excessive forward trunk lean during the overhead squat assessment?
Gluteus maximus
Which anatomical structure(s) help override the CNS to relax the target muscle during the lengthening reaction?
Golgi tendon organ
Which muscles are typically overactive in association with lower crossed syndrome?
Hip flexors and lumbar extensors
Which of the following global muscle's primary action is hip flexion?
Iliopsoas
Which factor will be reduced through training/ exercising with correct posture?
Muscle imbalances
What phase of the OPT model aims to increase growth of muscles to maximal levels?
Muscular Development
What principle describes the nervous system's ability to recruit the correct muscles to perform movement?
Neuromuscular efficienty
Active and dynamic stretching utilize which physiological mechanism?
Reciprocal inhibition
Three benefits for training balance include:
Reduce fall risk, improve lower extremity muscle strength and proprioception
According to the OPT model, an integrated program that is planned correctly will NOT include which of the following factors?
Rehabilitation
What term refers to the ability of a test to produce consistent and repeatable results?
Reliability
In an integrated training program, what would the portion of the training session that promotes and increase in muscle strength and hypertrophy and is effective at improving bone density and enhance cardiovascular health?
Resistance training
The risk of which lower-extremity injury was decreased in female basketball athletes who participated in a 5-week balance training program that improved landing movement mechanics?
anterior cruciate ligament injury
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?
autogenic inhibition
In order to balance, someone must maintain what point within their base of support?
center of gravity
Balance is the ability to maintain the ____ within a person's ____.
center of gravity; base of support
From the list of items provided, which of the following are NOT considered benefits of cardiorespiratory training?
Decreased tolerance for stress and reduced mental alertness
Which type of assessment assesses the alignment of the body while in motion?
Dynamic posture assessment
What does the overhead squat assessment measure according to NASM?
Dynamic posture, core stability and neuromuscular control
What are three components of the stretch-shortening cycle?
Eccentric, amortization and concentric
What is a specific benefit from teaching core training to clients?
Enhanced posture and spine health
How often is it recommended to reassess clientele?
Every month
What depth is suggested for the overhead squat assessment?
Femur parallel to ground
What does the acronym FITTE-VP, used to design aerobic (cardio) program, represent?
Frequency, Intensity, Type, Time, enjoyment, volume, progression
Which of the following describes a benefit of high-intensity interval training (HIIT)?
It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work
An effective balance program should challenge an individual's _____.
Limits of stability
Which muscle should be considered underactive, leading to shoulder elevation during the pushing assessment?
Lower trapezius
What phase of the OPT model aims to maximize prime-mover strength through the lifting of heavy loads?
Maximal Strength Training
A BMI of 31 is considered which classification?
Obese
Which form should be filled out by the client to determine their health risks?
PAR-Q+
Which postural distortion is characterized by flat feet, knee valgus and adducted and internally rotated hips?
Pes planus distortion syndrom
Which predominant anatomical position of muscle groups would be enhanced by using pulling motions?
Posterior
What is an example of a mechanism that can lead to muscle imbalance?
Postural distortions
What phase of the OPT model aims to increase maximal strength and rate of force production?
Power Training
Why might range of motion (ROM) be limited for a client?
Previous injury
Which of the following tests is used to measure acceleration, deceleration, agility and control?
Pro shuffle
The body can adapt to new demands while becoming stronger and more resilient through which exercise programming approach?
Progressive overload
Resting heart rate should be taken at the ____ for ______ seconds.
Radial pulse; 60 seconds
What is the most valid measure of aerobic fitness?
VO2 max
Which of the following is considered the gold standard measurement for cardiorespiratory fitness?
VO2max
When is a muscle considered overactive?
When it is in a state of elevated activity (compared to its antagonist muscle), which causes the muscle to be help in a chronic state of contraction
What does BMI (body mass index) assess for?
Whether a person's weight is appropriate for their height
Which of the following is an example of an exercise modality to enrich the proprioceptive nature of an exercise?
Wobble board