NASM quiz questions

A known relationship between sleep and exercise is demonstrated by which statement? -In order for exercise to improve sleep, it must be coupled with medication. -Getting 10 minutes a day of physical activity is all that is needed to improve insomnia. -Resistance training has not been shown to have any positive effect on sleep disturbances. -Increasing physical activity to at least 150 minutes per week at a moderate intensity can decrease symptoms of insomnia.

-Increasing physical activity to at least 150 minutes per week at a moderate intensity can decrease symptoms of insomnia.

How many CEUs does the mandatory CPR/AED certification provide for renewal of the NASM-CPT credential? 1 0.1 0.5 0.2

.01

4. What step height is used for the YMCA 3-minute step test? 12 inches 16 inches 14 inches 10 inches

12"

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

80 beats per minute A resting heart rate of 120 BPM is too high and would be referred to as tachycardia.

What is acidosis in muscle? An increase in pH, which can improve muscle strength A decrease in pH, which can improve muscle strength An increase in pH, which can lead to feelings of fatigue A decrease in pH, which can lead to feelings of fatigue This is not acidosis in muscle.

A decrease in pH, which can lead to feelings of fatigue because a decrease in pH means more acidic

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

A rapid amortization phase allows the efficient utilization of stored energy from the eccentric phase of the plyometric.

What is the high-energy compound used by the body to do work? ADP Glucose Fat ATP

ATP Fatty acids can be used to produce energy in the citric acid cycle.

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

ATP & H2O The electron transport chain uses electrons and a hydrogen gradient to create ATP and reduce oxygen to water.

Which of the following is a ketone body? Acetoacetic acid Glycogen Pyruvate Lactic acid

Acetoacetic acid The three ketone bodies produced from the breakdown of fat are: acetone, acetoacetic acid, and beta-hydroxybutyric acid.

Before carbohydrates, fat, or protein can enter the citric acid cycle (CAC), they need to be converted to what common molecule? Pyruvate Amino acids ATP Acetyl CoA

Acetyl CoA For aerobic metabolism, carbohydrates, fat, and protein are broken down into acetyl CoA, which provides a common starting point for the enzymes used in the CAC.

Autonomy

Acting in accordance with how one wants to behave. Intrinsic motivation When people engage in an activity or behavior because they feel a sense of satisfaction. Third space A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others

The process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure or structures? Pulmonary arteries Bronchioles Trachea Alveolar sacs

Alveolar sacs Gases such as oxygen (O2) and carbon dioxide (CO2) are transported in and out of the bloodstream through a process known as diffusion, which occurs in the alveolar sacs.

Ambivalent people may be reluctant to start an exercise program. What should the fitness professional focus on when helping a potential client overcome this barrier? -Probe further to determine other barriers they are experiencing and possible motives to participate. -Let them know that you will not take no for an answer because exercise is good for everyone. -Provide information about the benefits of participating and hope they decide to participate. -Let them know you understand it is a difficult decision to participate and you will give them time to think about it.

Ambivalent people will need to be probed further to determine their view of benefits versus barriers for a behavior.

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? Attending an 8-hour fitness seminar Completing an approved CEU course for 0.9 CEUs, along with the CPR/AED for 0.1 CEUs Reading a textbook on a related fitness topic Completing an NASM specialization worth 1.9 CEUs, along with a CPR/AED course for 0.1 CEUs

An NASM Certified Personal Trainer would need 2.0 CEUs to fulfill their renewal requirement. This can be done through NASM or approved-provider courses totaling 1.9 CEUs, as the mandatory CPR/AED certification will provide the remaining 0.1 CEUs.

The human body is uniquely designed to respond to stress and, if necessary, make changes to maintain optimal health and physiological functioning. What is this process called? Excitation-contraction coupling Fight-or-flight response Homeostasis Neuromuscular efficiency This refers to one's ability to recruit muscle fibers to help produce force.

Answer is Homeostasis Neuromuscular efficiency This refers to one's ability to recruit muscle fibers to help produce force.

Overactive hip flexors may lead to which of the following postural compensations? Posterior tilting of the pelvis and an increased low-back arch Anterior tilting of the pelvis and an increased low-back arch Posterior tilting of the pelvis and a decreased low-back arch Anterior tilting of the pelvis and a decreased low-back arch

Anterior tilting of the pelvis and an increased low-back arch

Which of the following benefits may occur as a result of exercises that comprise only eccentric muscle actions that are appropriately loaded? Decreased catabolic hormone stimulation Increased anabolic hormone stimulation Decreased anabolic hormone stimulation Increased catabolic hormone stimulation

Appropriately loaded eccentric muscle actions performed as part of an exercise routine have been shown to increase anabolic hormone stimulation greater than concentric actions.

The number of sidewalks available in a community is an example of which of the following? The assembled environment The built environment The constructed environment The manufactured environment

BUILT ENVIRONMENT not constructed - The constructed environment refers to the part of the environment that is constructed and not natural.

When it comes to barriers to exercise, which statement is correct? -It is impossible to ever fully overcome all barriers. -Barriers to exercise are often cited by people who are sedentary or infrequently active. -All individuals have "lack of time" as a barrier. -Barriers never change; therefore, individuals need to focus on motives.

Barriers to exercise are often cited by people who are sedentary or infrequently active.

A client has thoughts that they cannot exercise on their own, that they look silly doing it, and that other people are watching them. They believe these thoughts to be true. What is occurring? Stopping Cognitive fusion Reverse listing Acceptance

Cognitive fusion This is when a person believes the content of their thoughts to be true.

What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration? Eccentric Concentric Isometric Isotonic

Concentric muscle actions expend the highest amount of energy when compared to isometric and eccentric muscle actions, provided that the duration of time is fixed.

What term is defined as the generic modifiable factors that impact behavior? Attitudes Determinants Self-efficacy Behavior change techniques Attitudes can be an example of one of these factors.

Determinants Attitudes can be an example of a factor

Which of the following muscles are responsible for normal resting state (quiet) breathing? Internal intercostals Abdominals Scalenes Diaphragm Normal quiet inspiration uses the diaphragm primarily; whereas, secondary muscles such as scalenes are responsible for heavy breathing, and the abdominals and internal intercostals are responsible for expiration.

Diaphragm Normal quiet inspiration uses the diaphragm primarily; whereas, secondary muscles such as scalenes are responsible for heavy breathing, and the abdominals and internal intercostals are responsible for expiration.

What is excess postexercise oxygen consumption (EPOC)? EPOC is the faster rate of glycolysis that occurs after exercise. EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise. EPOC is the increase in breathing rate that occurs during rest periods between exercise intervals. EPOC is the increase in protein breakdown that occurs after exercise

EPOC is the increase in aerobic metabolism above baseline that occurs for a period after exercise. After a relatively intense workout, aerobic metabolism stays elevated above baseline for a period of time to replenish all the ATP stores.

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

End-diastolic volume, or ventricular end-diastolic volume, is the amount of blood in the ventricle before contraction.

What is end-systolic volume? The amount of blood remaining in the ventricle after contraction The volume of blood pumped by the heart per minute The amount of blood pumped out of the heart with each contraction The amount of blood in the ventricle before contraction End-systolic volume is the amount of blood remaining in the ventricle after contraction of the heart. In a normal heart, the end-systolic volume is about 50 milliliters of blood.

End-systolic volume is the amount of blood remaining in the ventricle after contraction of the heart. In a normal heart, the end-systolic volume is about 50 milliliters of blood.

What breathing change occurs at the second ventilatory threshold (VT2)? Expiration becomes more forceful. Breathing settles into a more consistent rhythm. Inspiration is prolonged. Breathing becomes more shallow.

Expiration becomes more forceful. At exercise intensities at or above VT2, more carbon dioxide is being produced, which needs to be exhaled, so expiration becomes more forceful during each breath.

What term is used to describe the premise that increased ventricular filling improves contractile force of the heart as a result of greater stretch of cardiac fibers? Frank Starling Law of the Heart Peripheral resistance Valsalva maneuver Venous pooling

Frank Starling Law of the Heart

The impact that family members, peers, or coworkers have over someone's decision to exercise describes which of the following terms? Peer pressure Health influence Societal influence Group influence

GROUP INFLUENCE not - Societal influence refers to the effect that society in general has on behavior.

Which type of support is the most common provided by a fitness professional? Emotional support Instrumental support Companionship support Informational support

INFORMATIONAL SUPORT -Overall, a fitness professional will be the biggest source of information about exercise.

A client who has been training consistently for over a year has indicated that he wants to find more efficient ways to exercise at home. Which type of social support does he need? Informational support Instrumental support Companionship support Emotional support

INFORMATIONAL SUPPORT NOT - Instrumental support describes the actual things that a person does to help another person engage in a behavior.

Catecholamines are responsible for which of the following actions? Increased lipogenesis Increased heart rate and decreased stroke volume Increased lipolysis Increased stroke volume and decreased heart rate

Increased lipolysis

. What component of breathing improves blood flow back to the heart? Expiration with an increase in intrathoracic pressure Inspiration with an increase in intrathoracic pressure Expiration with a decrease in intrathoracic pressure Inspiration with a decrease in intrathoracic pressure Inspiration does improve blood flow back to the heart; however, it is associated with a decrease in intrathoracic pressure.

Inspiration with a decrease in intrathoracic pressure -Inspiration does improve blood flow back to the heart; however, it is associated with a decrease in intrathoracic pressure.

Which of the following hormones have an anabolic function and have been shown to increase up to 48 hours following resistance training? Cortisol Calcitonin Glucagon Insulin-like growth factor (IGF)

Insulin-like growth factor (IGF) Insulin-like growth factor is an anabolic hormone. It has also been shown that levels of IGF have increased up to 48 hours following resistance training.

What statement best describes a nonprofit health club? A health club that features multiple group-fitness studio options and provides a selection of high-end amenities like towels and complimentary personal hygiene products, cafes, pools, sports courts, and childcare services A health club that offers complimentary memberships and free childcare services for low-income families A health club that offers a low-price membership, often including very few amenities other than access to exercise equipment A health club that uses revenue from fitness programs and memberships to cover operational costs, improve facilities, and fund a wide range of community-based initiatives

Many nonprofit organizations, such as the YMCA, operate fitness facilities. They then use the revenue from the fitness programs and memberships to cover operational costs, improve the facilities, and fund a wide range of community-based initiatives.

Not having someone to exercise with would be an example of which type of barrier? Lack of social support Lack of convenience Lack of motivation Lack of willpower

Not having someone to exercise with is an example of lacking social support.

4. Food in the stomach is processed and then passes into what anatomical structure? Duodenum of the small intestine Duodenum of the large intestine The ileum of the large intestine The ileum of the small intestine

Once the food in the stomach is thoroughly digested, contractions from the stomach push it through a valve (i.e., the pyloric sphincter) into the duodenum of the small intestine.

A benefit of being part of an exercise group includes comradery, which is described by which of the following statements? -Participants are forming connections with people who are attempting to achieve similar results, while experiencing feelings of friendship, closeness, and loyalty. -Participants have people they can compare themselves with. Being able to see what others can do and achieve can serve as further motivation. -When a group or situation is warm and inviting, it brings people together; when people feel welcome, they are likely to return. -Participants are encouraged to push as hard as they can and may work harder in the presence of the group.

Participants are forming connections with people who are attempting to achieve similar results, while experiencing feelings of friendship, closeness, and loyalty.

When ADP is converted to ATP, what is this process called? Transformation ATP-PC Oxidation Phosphorylation

Phosphorylation When a third phosphate group is added to ADP, this is called phosphorylation and the result is adenosine triphosphate (ATP).

Which section of the NASM Code of Professional Conduct requires the use of appropriate professional communication in all verbal, nonverbal, and written transactions? Legal and ethical Business practice Confidentiality Professionalism

Professionalism - not confidentiality - This section specifically focuses on protecting the confidentiality of client communications.

When glucose is broken down via glycolysis, what molecule is created that could also be oxidized under aerobic conditions? Glycogen Fatty acids Amino acids Pyruvate

Pyruvate The by-products of glycolysis are pyruvate and ATP. Pyruvate is converted to lactate under anaerobic conditions or further oxidized under aerobic conditions.

What is the practice of identifying a negative inner narrative and replacing it with positive statements? Cognitive fusion Stopping Imagery Reverse listing

REVERSE LISTING stopping is when a negative thought pops up and I says stop

A client has been journaling their behavior. They find that if they get home and sit on the couch to watch television, they do not end up exercising. But if they bring their gym clothes to work with them and change before leaving the office, they are more likely to exercise. Which behavior change technique are they using? Coping planning Action planning Goal setting Self-monitoring

Self-monitoring not action planning

Which behavior change technique allows individuals to identify external triggers that lead them to behave in certain ways? Coping planning Self-monitoring Action planning Enlisting social support

Self-monitoring not coping planning which is identifying barriers and making plans to work around them

What is the dysfunction that occurs due to narrowing and rubbing of the soft tissue and bony structures of the shoulder? Shoulder impingement Frozen shoulder Rotator cuff tear Dislocation of the shoulder The described dysfunction does not involve a tear.

Shoulder impingement - Not rotator cuff tear - The described dysfunction does not involve a tear.

What are two of the most common issues at the foot and ankle complex? Sprains and plantar fasciitis Strains and heel spurs Achilles tendonitis and athlete's foot Plantar fasciitis and shin splints Shin splints are not located at the foot and ankle complex.

Sprains and plantar fasciitis Plantar fasciitis and shin splints Shin splints are not located at the foot and ankle complex.

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 citric acid cycle Glycolysis The ATP-PC system Oxidative phosphorylation

The ATP-PC system - If an activity continues for 1 to 2 minutes, then glycolysis will provide most of the energy for ATP production.

What does the electron transport chain (ETC) do? The ETC uses a hydrogen gradient to create ATP. The ETC uses proteins to create hydrogen ions. The ETC uses an oxygen gradient to create ATP. The ETC uses proteins to create ADP.

The ETC uses a hydrogen gradient to create ATP. The ETC uses a series of protein complexes in the inner mitochondrial membrane to create a hydrogen ion gradient, which is then harvested to create ATP.

What is a kilocalorie (kcal)? The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. It is equal to 1,000 food calories. The amount of energy needed to raise 1 pound of water by 1 degree Celsius. It is also the same thing as 1 food calorie. The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. It is also the same thing as 1 food calorie. Unlike 1 food calorie, this is the amount of energy needed to raise 1 kilogram of water by 1 degree Celsius.

The amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. It is also the same thing as 1 food calorie.

Which section of the NASM Code of Professional Conduct requires that client records are disposed of in a secure manner? Business practice Legal and ethical Professionalism Confidentiality

The business practice section does not address disposing of client records.

Which of the following describes attitude? A person's confidence in their ability to meet their goal The degree to which a person has a favorable or unfavorable evaluation of a behavior A construct that captures motivational factors that influence behavior The belief that an important person or persons will support a behavior

The degree to which a person has a favorable or unfavorable evaluation of a behavior intention is a construct that captures motivational factors that influence behavior

Which statement best describes the first stage of the sales process? Discussing pricing options Promoting the benefits of personal training for improving health and longevity Identifying a customer's needs Asking for referrals

The first step of the sales process is identifying a customer's needs

The pathway for hormones secreted by the endocrine system may be described by which of the following? The target cell releases the hormone, which travels through the bloodstream to the gland to exert a particular action. The gland secretes the hormone, which bypasses the bloodstream and binds to a receptor on the target cell to exert a particular action. The gland secretes the hormone, which travels through the bloodstream to reach a target cell, where it binds to a receptor and influences a particular action. The hormone is secreted by the bloodstream and travels to the gland to exert a particular effect.

The gland secretes the hormone, which travels through the bloodstream to reach a target cell, where it binds to a receptor and influences a particular action The endocrine system consists of host organs, which secrete a hormone that is then transported to a target cell or organ via the bloodstream.

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

The hypothalamus and pituitary glands directly link the nervous and endocrine systems. Much of the endocrine system activities are initiated at the hypothalamus.

What is the primary function of the large intestine? Absorption of food and passage of waste into the rectum Absorption of food and passage of waste into the small intestine Digestion of food and passage of waste into the small intestine Digestion of food and passage of waste into the rectum

The large intestine serves no digestive function and resides between the small intestine and the rectum and anal canal, where waste is passed out of the body.

What is reached when a talk test during exercise reveals a client to be working at ventilatory threshold 2? The point at which the body uses an equal mix of carbohydrate and fat as fuel sources The level at which the body can work at its highest sustainable steady-state intensity for more than a few minutes The level at which the body can work at its highest sustainable steady-state intensity for only few seconds The ability to talk or hold a conversation during an activity at various intensity levels

The level at which the body can work at its highest sustainable steady-state intensity for more than a few minutes The point at which the body uses an equal mix of carbohydrate and fat as fuel sources . This would be what the ventilatory threshold 1 test is assessing.

1. A new client is having trouble managing her busy schedule and has cancelled her last 3 personal training sessions. What is the best option for the fitness professional? -Help the client determine her barriers, and talk through strategies to overcome them. -Let the client know that cancelling sessions costs them money without providing any benefits. -Politely let the client know that you are transferring them to another trainer. -Refund the remaining sessions and actively search for a new client.

The role of the fitness professional is to help clients strategize to overcome barriers.

Which statement best describes the second stage of the sales process? Discussing discounts on various personal training packages Communicating the negative side effects of a sedentary lifestyle Communicating solutions for the customer's needs Discussing the customer's budget

The second step of the sales process is communicating solutions for the customer's needs.

What scientific term is used to describe the concept whereby a loaded eccentric contraction prepares the muscles for a rapid concentric contraction? Series elastic component Stretch-shortening cycle Reciprocal inhibition Altered reciprocal inhibition

The stretch-shortening cycle is a term used to describe a loaded eccentric contraction that prepares muscles and tendons for a rapid concentric contraction. The eccentric contraction represents the "stretch" component, which stores elastic energy from the springlike nature of contractile tissue.

What is cardiac output? The amount of blood remaining in the ventricle after contraction The amount of blood in the ventricle before contraction The volume of blood pumped by the heart per minute The volume of blood pumped by the heart per beat or contraction The volume of blood pumped by the heart per minute is cardiac output, which can be calculated by multiplying beats per minute times stroke volume.

The volume of blood pumped by the heart per minute The volume of blood pumped by the heart per minute is cardiac output, which can be calculated by multiplying beats per minute times stroke volume.

Low-intensity activity burns a higher proportion of fat as fuel, but if someone wanted to burn the most total calories from any substrate, which of the following activities would be most effective? 20 minutes of walking 20 minutes of low-intensity activity 20 minutes of moderate-intensity activity 5 minutes of high-intensity activity

While carbohydrates will contribute a higher proportion of energy than fat at moderate intensities, more total calories will be burned at the end of the activity with moderate intensity compared to low intensity.

Beth is considering opportunities for how to begin her career as a fitness professional. If her primary goal is to earn a stable income by helping clients reach their fitness goals, which of the following would provide the best option? Working for a low-cost health club company Offering in-home training services Working for a premium health club company Creating online coaching programs

Working for a premium health club company - NOT low cost - At many low-cost health clubs, members are attracted to join by the low price. This price sensitivity may make it challenging for a personal trainer to market their services to club members.

What type of imagery occurs when a client imagines health-related outcomes? Positive self-talk Appearance imagery Technique imagery Energy imagery

appearance imagery not energy imagery - that is using mental images to increase energy

Stored energy from an efficiently functioning stretch-shortening cycle is released during which muscle action? Concentric Eccentric Isometric Isokinetic

concentric - During the stretch-shortening cycle, stored energy occurs during the eccentric action and is released during the concentric action.

What term is defined as the generic modifiable factors that impact behavior? Behavior change techniques Determinants Attitudes Self-efficacy

determinants Attitudes can be one of these factors but is not the generic modifiable factor

Which muscle functions as part of the global muscular system? Transversus abdominis Internal oblique Multifidus Erector spinae

erector spinae

Catecholamines are responsible for which of the following actions? Increased lipolysis Increased lipogenesis Increased heart rate and decreased stroke volume Increased stroke volume and decreased heart rate

increased Lipolysis - the breakdown of fatty acids into glycerol and three fatty acids Catecholamines such as epinephrine will increase both heart rate and stroke volume.

What is a client-centric coaching style that helps enhance their desire to change by resolving ambivalence? Reflective listening Collecting summaries Motivational interviewing Affirming

motivational interviewing - the purpose of motivational interviewing is to help clients resolve ambivalen

Which muscle functions in a feed-forward mechanism in anticipation of limb movements? Gluteus maximus Erector spinae Rectus abdominis Multifidus

multifidus - The erector spinae muscle is a global stabilizer and works upon volitional control.

Which subtopic of psychology deals with how the environment affects exercise behavior? Social psychology Health psychology Developmental psychology Sport and exercise psychology

not - Health psychology focuses on how biology, psychology, behavior, and social factors influence health and illness.

Which of the following muscle groups work both eccentrically and concentrically in the sagittal plane during a squat? Adductor longus Biceps brachii Quadriceps Gluteus medius

quads - During a squat, the quadriceps work eccentrically during the lowering phase and concentrically during the rising phase, both in the sagittal plane.

What artery is used to measure blood pressure? Brachial artery Radial artery Carotid artery Femoral artery

radial artery - This is used to take the pulse at the wrist, but it would not be used to measure blood pressure.

If a Certified Personal Trainer helps a client improve their technique by using guided practice to enhance confidence, what determinant of behavior are they targeting? Self-regulation Intention Self-efficacy Outcome expectations

self-efficacy Outcome expectations refer to what the client expects to get out of completing the behavior (e.g., health benefits).

Where in the digestive system are most fluids absorbed? Large intestine Stomach Small intestine Esophagus

small intestine The large intestine plays a role in total fluid absorption, but it does not play the main role.

In what plane of movement do shoulder horizontal adduction and abduction occur? Frontal Dorsal Sagittal Transverse

transverse - The transverse plane bisects the body to create upper and lower halves. In the shoulder, this would be seen with horizontal adduction and abduction, such as when performing a seated pectoral fly exercise.

Social physique anxiety is more prevalent in which population? Males Females People with a low body mass index People with a low body fat percentage

x - People with a low body mass index