NASM CPT
Approximately what percentage of Americans aged 20 years and older are obese?
0.4
Which exercise is categorized as a total-body movement?
Ball squat, curl to press
In which of the following pairs are both foods considered to be allergens?
Dairy and shellfish
Which of the following is magnesium classified as?
Macromineral
What is the ability to move the body in one direction as fast as possible?
Speed
What are the steps in the cumulative injury cycle?
Tissue trauma, inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalance
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
Initially, how many sets of SAQ drills are recommended for older adults?
1 or 2 sets
Food is composed of which three compounds?
Carbohydrates, fats and proteins
Which of the following options is not a benefit to all people who use balance training in their programming?
Decreased agility-based outcomes in athletes
In which BMI category would you classify Vincent if he has a BMI of 27?
Overweight
What phase of the OPT model would hypertrophy fall under?
Phase 3
Which component contributes the most to total energy expenditure?
Resting metabolism
If someone engages in a short, intense burst of activity lasting less than 30 seconds, which energy system will contribute the most to ATP production?
The ATP-PC system
You have a client seeking weight loss. What is the most appropriate amount of rest recommended between each repetition of an SAQ exercise?
15 to 60 seconds
Identify the correct number of continuing education units (CEUs) that an NASM Certified Personal Trainer needs to complete in a 2-year cycle to renew the certification.
2
What is the optimal amount of protein per meal for muscle protein synthesis?
20 to 40 g
You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?
3 to 5 reps
At what BMI threshold does a person's chance for obesity-related health problems increase?
30
How many skinfold sites are measured when determining body composition using the Durnin-Womersley protocol?
4
What is the most appropriate SAQ program design for a beginner adult who is apparently healthy?
4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills
What is an appropriate tempo for Phase 1 of the OPT model?
4-2-1-1
Which scheme would be the most ideal to achieve maximal strength adaptations?
5 sets, 5 reps, 85% 1RM
What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds?
6,750 pounds
How many B vitamins are there?
8
Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements?
A client who has been training for 1 month with adequate strength
How is an isokinetic muscle contraction best described?
A contraction that occurs when the speed of movement is fixed and the resistance varies with the force exerted
What best defines a Physical Activity Readiness Questionnaire (PAR-Q+)?
A detailed questionnaire designed to assess an individual's physical readiness to engage in structured exercise
What statement best describes a low-cost health club?
A health club that offers a low-price membership, often including very few amenities other than access to exercise equipment
What blood pressure is reflective of stage 1 hypertension?
A reading of 130 to 139 mm Hg systolic or 80 to 89 mm Hg diastolic
Which statement best describes the term deconditioned?
A state in which a person may have a combination of muscle imbalances, poor flexibility, insufficient endurance, or limited joint stability
What is the peripheral heart action system?
A variation of circuit training that alternates upper body and lower body exercises throughout the circuit
Which of the following best defines cholesterol?
A waxy, fatlike substance found in bodily cells
What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?
About 5-15%
The anterior oblique subsystem includes which of the following muscle groups?
Adductor (inner) thigh muscles, obliques, and hip external rotators
Which of the following describes structural scoliosis?
Altered bone shape through the spine
Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called?
Altered reciprocal inhibition
Which of the following statements is considered to be most accurate?
An individual's cardiorespiratory fitness level is a strong predictor of morbidity and mortality
What is pertinent information for the fitness professional to consider before prescribing flexibility exercises?
Any medical precautions or contraindications
Kettlebells were first used in which setting?
As a unit of measurement on market and farming scales
What is the main role of a personal trainer?
Assess clients and make recommendations for exercise programming and other lifestyle changes
SAQ programs for youth have been found to decrease what?
Athletic injuries
How can fitness professionals earn CEUs?
Attending fitness industry conferences
When attempting to increase muscular size and strength in the lower body, which of the following exercise is least likely to be beneficial?
BOSU Squat
What duration does the National Academy of Sports Medicine (NASM) typically recommend for the cardiorespiratory portion of the warm-up?
Between 5 and 10 minutes
Which of the following is true about body image?
Body image may not match reality, and people may view their bodies in a negative way and evaluate themselves inaccurately.
During the course of a training session, a client remarks that he is "cutting out all carbs" from his diet and just eating protein and vegetables to lose weight. How might you best respond to this, while staying within your scope of practice as a fitness professional?
Carbohydrates are an important source of fuel for our body, and it is unnecessary to avoid them for weight loss. Cutting carbs may lead to inadequate fuel for optimal training, which can compromise weight-loess efforts
Which regions of the spine demonstrate lordotic curves?
Cervical and lumbar
Which of these approaches is best in terms of safety and performance when using the box jump-up exercise with clients?
Choosing a box height in line with their capabilities
Which component of an OPT workout is intended to help preserve client autonomy?
Client's choice
For which population is the 1.5-mile (2.4-km) run test considered most valid?
College-aged athletes
Bridget, an NASM Certified Personal Trainer, is looking for ways to satisfy her CEU requirement. Which of the following would be an accepted means to fulfill this requirement?
Completing an NASM specialization worth 1.9 CEUs, along with a CPR/AED course for 0.1 CEUs
When a person is ambivalent about changing, what stage of change are they likely in?
Contemplation
How is VT1 identified when using the talk test during a cardio workout?
Continuous talking becomes challenging
The ability of an individual to maintain proper spinal and hip posture while the extremities are moving most accurately describes which term?
Core stability
What marketing strategy would be most effective at helping a fitness professional tell a story and create an instantly recognizable level of service?
Creating a brand identity
Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model?
Cross-country runner
What should be the first step in a client's program after the assessment?
Designing the flexibility portion of the program
Which of the following defines the general goal or outcome of training in zone 1?
Develop an appropriate aerobic base
Which of the following is a banned substance in the United States?
Dimethylamylamine (DMAA)
What three joint actions comprise triple flexion?
Dorsiflexion, knee flexion and hip flexion
Maintaining one's balance while running on an uneven surface can best be described as what type of balance?
Dynamic balance
Which type of muscle contraction/action attenuates force through muscle fiber lengthening?
Eccentric action
What concept allows a person to jump higher during plyometric exercises?
Eccentric loading
What muscles work with the obliques will assist a client in completing a standing cable rotation movement?
Erector spinae
Which of the following is considered a superficial muscle of the core?
Erector spinae
How often is it recommended to reassess clientele?
Every month
What is the concept used to describe the action of muscles that have the ability to contract automatically in anticipation of movement?
Feed-forward
What is the primary function of the global muscles of the core?
Force production during dynamic whole-body movements
How is upper crossed syndrome characterized?
Forward head and protracted shoulders
Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer?
General guidance on the importance of nutrition of health and performance
Which muscles are typically underactive with knee valgus during the overhead squat?
Gluteus maximus and Medius
Which of the following is the initial assessment that should be completed prior to starting any exercise or training program?
Health risk assessment
The most well-known and well-researched effect of omega-3 fats relates to which of the following?
Heart health
Which of the following effects may be experienced with overtraining?
High levels of cortisol, which lead to a catabolic environment
Self-esteem is defined by which of the following?
How someone evaluates their own self-worth physically, emotionally, and socially
What is defined as the state of elevated glucose in the bloodstream?
Hyperglycemia
Which statement best describes the first stage of the sales process?
Identifying a customer's needs
Which core exercise is most appropriate for an obese client to maximize comfort and to avoid potential hypotensive or hypertensive reactions to the exercise?
Incline plank
What change would lead to an increase in cardiac output during exercise?
Increased heart rate
Catecholamines are responsible for which of the following actions?
Increased lipolysis
Excessive anterior pelvic tilt would lead to this posture of the lumbar spine.
Increased lordosis
Which of the following is a characteristic of linear periodization?
Increases intensity while decreasing volume
The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?
Inferiorly
With type 1 diabetes, what hormone does the pancreas fall short in making?
Insulin
Which of the following hormones have an anabolic function and have been shown to increase up to 48 hours following resistance training?
Insulin-like growth factor (IGF)
What type of muscle contraction occurs between landing and jumping during plyometric training?
Isometric
When performing a floor bridge exercise, why should you not raise the hips too far off the floor?
It may place excessive stress on the lumbar spine through hyperextension.
What are two medical precautions for self-myofascial techniques?
Joint hypermobility and scoliosis
What is a key technique consideration during the squat jump with stabilization?
Keeping the knees in line with the toes
What is the ideal landing position when performing the squat jump exercise?
Knees over second and third toes
Which heart chamber gathers oxygenated blood coming to the heart from the lungs?
Left atrium
Which postural distortion is characterized by anterior pelvic tilt and excessive lordosis (extension) of the lumbar spine?
Lower crossed syndrome
Which muscle would be considered underactive, leading to shoulder elevation during the pulling assessment?
Lower trapezius
The B vitamins have a primary role in what?
Macronutrient metabolism
What can Phase 1 of the OPT model best be described as?
Mastering basic movement patterns
Which of the following statements pertaining to high-intensity interval training (HIIT) is incorrect?
Measuring intensity by one's "effort" (a subjective measure) is an accurate measure of intensity
The development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises. What is this an example of?
Mechanical specificity
What anatomical term is used to describe something that is relatively closer to the midline of the body?
Medial
Which of the following is considered one of the Four Horsemen of Fitness?
Medicine ball
Without a perceived discrepancy between a client's current state and making a change, what is lacking?
Motivation
What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence?
Motivational interviewing
A person walks differently when they move from a sidewalk onto the sand. This is regulated by what function?
Motor function
Squat, push, pull, press, hip hinge, and multiplanar movement are all known as what?
Movement patterns
Which muscle functions in a feed-forward mechanism in anticipation of limb movements?
Multifidus
What phase of the OPT model does the adaptation "muscular strength and hypertrophy" fall into?
Muscular Development
Besides Power Training, which phase of training would be the best option for someone who is attempting to improve their Olympic weightlifting?
Muscular strength training
Which structures of the body does osteoporosis commonly affect?
Neck of the femur and the lumbar (low-back) vertebrae
Which joint has the simplest movement, moving either back and forth or side to side?
Nonaxial
What type of communication includes posture, hand gestures, proximity to others, and facial expressions?
Nonverbal communication
Flexibility is defined as the following:
Normal extensibility of all soft tissues that allows for complete range of motion
A client is asked, "Why do you want to lose weight?" This is an example of what kind of question?
Open-ended
What is the difference between open-ended and closed-ended questions?
Open-ended allows for elaboration, while closed-ended allows for one-word answers.
Which type of training would most likely lead to increased levels of testosterone, insulin-like growth factors, and growth hormone?
Overload training that is of a high intensity with limited rest periods
Omega-3 fatty acids do not include which of the following fatty acids?
Palmitic acid
What is the correct position of the hands during the standing hammer curl exercise?
Palms facing inward toward each other
What is the term for a postural disturbance being added to a task in order to make the task more difficult?
Perturbation
What are three postural distortion patterns to look for in static postural assessments?
Pes planus distortion syndrome, lower crossed syndrome and upper crossed syndrome
A Certified Personal Trainer may seek further proprioceptive development in which of the following phases?
Phase 1
Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain?
Posterior chain
Which of these is one of the major curvatures of the spine?
Posterior lumbar curve
What is the name for projections protruding from the bone to which tendons and ligaments attach?
Processes
What is the best choice of attire to an interview at a health club?
Professional business attire
Selectorized machines provide all the following benefits except for which one?
Provide an increased range of motion
A Certified Personal Trainer wants to improve a client's outcome expectations for resistance training. What behavior change technique might they use?
Providing information on the health benefits
Which type of professionals are qualified to counsel individuals who are diagnosed with depression, using exercise as a supplemental treatment?
Psychologist or psychiatrist
Prior to ever working with a client, what is the most important priority when starting an independent personal training business?
Purchasing liability insurance and appropriate business licenses
Which component of SAQ involves the ability to react to a stimulus (i.e., reaction time) and appropriately change the motion of the body in response to that stimulus (such as hitting a baseball)?
Quickness
Which is a primary adaptation of the Power Training phase?
Rate of force production
Which component of a monthly training plan should always be performed before moving to the next month's mesocycle?
Reassessment
Which of the following nutrition professionals is nationally recognized by the Commission on Dietetic Registration to provide clinical, community, food service, and nutrition education?
Registered dietitian nutritionist
How are dietary supplements defined?
Regulated dietary materials used to increase intake of a desired nutritional component
Javier has recently earned his NASM Certified Personal Trainer credential and is starting to apply to health clubs for his first job as a personal trainer. Which job from his previous non-fitness industry work experience demonstrates qualities that would best be applicable to personal training?
Restaurant server
What is the practice of identifying a negative inner narrative and replacing it with positive statements?
Reverse listing
Where in the heart is the sinoatrial node located?
Right atrium
Which heart chamber gathers deoxygenated blood returning to the heart from the superior and inferior vena cava veins?
Right atrium
Which heart chamber receives deoxygenated blood and pumps it to the lungs?
Right ventricle
Which of the following would be considered a process goal?
Run three times a week
Which of the following options would be the correct superset for back exercises during Phase 2 of the OPT model?
Seated cable row followed by stability ball dumbell row
Which of the following is an example of an exercise that targets the local muscles of the core?
Side plank
The social standing of a person or group that includes education, income, and occupation describes which term?
Socioeconomic status
Receptors involved with this sense are specifically responsible for determining foot position while standing on an unstable surface.
Somatosensation
Which of the following hydration options would be most appropriate for exercise lasting over 90 minutes, or shorter-duration exercise in warm temperatures with heavy perspiration?
Sports drink or electrolyte tablets mixed with water
Which of the following exercises is typically used to measure maximum strength of the lower extremities?
Squat
What is a regression for the box jump-up with stabilization?
Squat jump with stabilization
Through an integrated and systematic approach, which order of phases of training is correct?
Stabilization endurance, Strength endurance, Muscular development/hypertrophy, Maximal strength, and Power
When progressing a client to more-dynamic plyometric exercises, what is the first element that should be increased?
Stabilization, form, and mechanics during landing
What type of resistance training exercise best describes a kettlebell bottoms-up movement?
Stabilization-focused exercise
What is the primary action of the multifidus?
Stabilize and extend the spine
Which of the following workout stages can include steady-state exercise?
Stage 2
What is a proper regression if a client cannot perform the lunge exercise correctly?
Step-ups
Which of the following is not one of the primary levels of the OPT model?
Strength Endurance
What is the physical action in the body during the eccentric phase of the stretch-shortening cycle?
Stretching of the agonist muscle
What is defined as the distance covered in one stride?
Stride length
What is defined as the number of strides taken in a given amount of time or distance?
Stride rate
Speed is the product of what two variables?
Stride rate and stride length
When a client makes a statement that supports their current behavior, what is this called?
Sustain talk
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.
Which of the following would be a credible source of nutrition information?
The Academy of Nutrition and Dietetics
What is end-systolic volume?
The amount of blood remaining in the ventricle after contraction
Which of the following describes attitude?
The degree to which a person has a favorable or unfavorable evaluation of behavior
How should an eccentric muscle action be described?
The development of muscle tension during lengthening of the contractile tissue
What is reached when a talk test during exercise reveals a client to be working at ventilatory threshold 2?
The level at which the body can work at its highest sustainable steady-state intensity for more than a few minutes
How is osteopenia best described?
The loss of bone density related to the aging process
How are open-ended questions best used during the sales process?
The questions identify the customer's wants, needs, fears, and desires.
Which of the following is not a negative side effect of stress?
The release of endorphins
Which of the following is true of protein shakes?
They are convent options for increasing protein intake
What is the primary purpose of the peripheral nervous system?
To connect the central nervous system to the rest of the body
What is the most important reason that a Certified Personal Trainer should make sure an older adult has been cleared by the medical provider to take part in a balance training program?
To ensure safety
Ergogenic aids are typically consumed for what purpose?
To improve athletic performance and/or body composition
What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?
Torque
What is defined as an individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage?
Training intensity
Which muscle acts to increase intra-abdominal pressure?
Transverse abdominis
Which of the following is characterized as a local muscle of the core?
Transverse abdominis
What are the three categories within the lipid family?
Triglycerides, phospholipids, and sterols
Which condition is an example of a chronic disease?
Type 2 diabetes
In which BMI category would you classify Mary if she has a BMI of 17.5?
Underweight
Training power for 2 days before moving on to 2 days of strength training would be an example of what kind of periodization?
Undulating periodization
Which of the following is considered the gold standard measurement for cardiorespiratory fitness?
VO2max
Which test provides the most personalized assessment of an individual's true metabolic function?
Ventilatory threshold (VT1) test
Which of the following tests is used to measure lower-extremity power?
Vertical jump
Which vitamin is the most transient?
Vitamin C
Where is it most common to take an individual's circumference measurement to assess health risk?
Waist
Which of the following would be the recommended source of hydration after 40 to 45 minutes of exercise with minimal perspiration?
Water
Which of the following intensities best represents VT2 during the incremental test protocol?
When the individual responds with "no" when asked, "Can you speak competently?"
The core is defined by the muscles in which region of the body?
umbo-pelvic-hip complex region