NASM 3

Approximately what percentage of Americans aged 20 years and older are obese?

.4

What is the general recommended rest between SAQ reps for intermediate clients?

0 to 60 seconds

What is the minimum weekly goal of energy expenditure from combined physical activity and exercise for obese clients?

1,200 kcal

Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?

1.4 to 2.0 g/kg of body weight

What is shortest time period per day that balance training should be conducted 3 times per week for 4 weeks in order to improve both static and dynamic balance ability in children?

10 minutes

Which of the following blood pressure readings would classify an individual as having stage 1 hypertension?

135/80mm Hg

How much rest should be given between each repetition of an SAQ exercise for young athletes?

15-60 seconds

A client is performing a push-up exercise with a 4-3-2-1 repetition tempo. For how many seconds is the concentric muscle contraction performed?

2 seconds

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 the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?

5 times a week

You are working with an advanced client on SAQ drills. From the choices provided, what would be the best number of SAQ drills per workout?

6 to 10 drills

You are working with an intermediate client on SAQ drills. From the choices provided, what would be the best choice for drills per session?

6 to 8 drills

What is forecasting?

A business management technique that helps predict how much work is needed to meet a revenue goal.

What is a key characteristic of plyometric exercise?

A faster tempo, similar to daily life

What statement best describes a nonprofit health club?

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

What is a primary difference between a food label and a supplement label?

A supplement label only needs to list what is present, not specific amounts.

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?

ATP-PC system

For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2?

Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week

If a client is having trouble maintaining form during a tuck jump exercise, what type of regression should be applied?

Adding a stabilization pause between reps

The anterior oblique subsystem includes which of the following muscle groups?

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

Which form of SAQ training is characterized by the ability to start, stop, and change direction in response to a signal or stimulus quickly while maintaining postural control?

Agility

How is lower crossed syndrome characterized?

Anterior pelvic tilt and excessive lordosis of the lumbar spine

Which joint is the most mobile, able to move in all three directions?

Ball-and-Socket

Which of the following exercises is typically used to measure maximum strength of the upper extremities during a pushing movement?

Bench press strength assessment

Which of the following has been used specifically as part of a protocol to improve balance?

Biomechanical ankle platform system

For what is vitamin D most important?

Bone health

What are two contraindications for self-myofascial techniques?

Cancer and bleeding disorders

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

Concentric

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

Concentric

When a person is ambivalent about changing, what stage of change are they likely in?

Contemplation

Which chronic disease is the leading cause of death in the world today?

Coronary artery disease

Which principle states that soft tissue will model along the lines of stress?

Davis's Law

Food in the stomach is processed and then passes into what anatomical structure?

Duodenum of the small intestine

What muscles work with the obliques will assist a client in completing a standing cable rotation movement?

Erector spinae

When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2?

From VT1 to the midpoint between VT1 and VT2

Which muscles are typically underactive with knee valgus during the single-leg squat?

Gluteus maximus and medius

What is defined as the force imparted by the ground on the body when a body segment makes contact with it?

Ground reaction force

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.

Which muscle would be considered overactive, leading to the excessive forward trunk lean during the overhead squat assessment?

Hip Flexors

Improving this using balance training would most likely decrease the risk of injury.

Injury Resistance

What component of breathing improves blood flow back to the heart?

Inspiration with a decrease in intrathoracic pressure

Calcium is often associated with bone health, but why is it also important for muscular function?

It stimulates actin and myosin activity.

Which of the following exercises provides the most challenge for the antirotational stabilizing muscles?

Kettlebell RDL

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex?

Lateral subsystem

Which of the following is magnesium classified as?

Macromineral

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

Medicine Ball

Which of the following modality/exercise combinations provides the most demands on explosive power?

Medicine ball chest pass

Which muscle would be considered underactive, leading to arms falling forward in the overhead squat assessment?

Middle and lower trapezius

Which muscle functions in a feed-forward mechanism in anticipation of limb movements?

Multifidus

What is defined as the ability to produce and maintain force production for prolonged periods of time?

Muscular endurance

Why is nonexercise activity thermogenesis (NEAT) important?

NEAT can be protective against obesity.

Which resistance training system is most appropriate for hypertensive clients?

Peripheral heart action system

If you have a client who wants to increase speed, what phase of the OPT model would they fall into?

Phase 5

Which of these is one of the major curvatures of the spine?

Posterior Lumbar Curve

Contraction of the hamstring and rectus abdominis muscles create what motion of the pelvis in the sagittal plane?

Posterior Pelvic Tilt

Which of the following is not considered a component of fitness?

Power

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

Research has demonstrated that moderate-intensity exercise is best for which of the following?

Providing psychological benefits

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

Pyruvate

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

What RPE range (on a scale of 1 to 10) aligns with training in zone 2?

RPE of 5 to 6

Which statement accurately describes the physical benefits of SAQ training?

SAQ training decreases the risk of osteopenia.

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?

SMR/static stretching

Performing a hop-training program on a firm surface would be an example of which type of balance?

Semi-dynamic balance

Which of the following types of balance occurs when an individual seeks to maintain postural control within a stationary limit of stability but with a moving base of support?

Semi-dynamic balance

What are the two primary actions of the Golgi tendon organ?

Sense change in muscle-tendon tension and speed of tension change

What is the dysfunction that occurs due to narrowing and rubbing of the soft tissue and bony structures of the shoulder?

Shoulder Impingement

What does optimal reactive performance of any activity depend on?

Speed of force generation

Which subtopic of psychology deals with how the environment affects exercise behavior?

Sport and exercise psychology

What type of resistance training exercise best describes a kettlebell bottoms-up movement?

Stabilization-focused exercise

Which of the following is not one of the primary levels of the OPT model?

Strength Endurance

When a client makes a statement that supports their current behavior, what is this called?

Sustain Talk

What does the electron transport chain (ETC) do?

The ETC uses a hydrogen gradient to create ATP.

An important aspect of an established exercise group includes which of the following?

The group feels distinct from other people.

What is an example of an individual in the exhaustion stage of the general adaptation syndrome?

The person has suffered an ACL sprain.

How should the amortization phase of the stretch-shortening cycle be described?

The transition from eccentric loading to concentric unloading

Which governmental agency regulates dietary supplements in Australia?

Therapeutic Goods Administration

What are common physical characteristics of those with emphysema?

Those with emphysema are frequently underweight and may exhibit hypertrophied neck muscles.

What variable of plyometric training is determined by the client's fitness level, current training program, training history, injury history, and training goals?

Training Frequency

During normal walking, the pelvis rotates in what plane to facilitate the necessary momentum for the swing phase?

Transverse

Which muscle acts to increase intra-abdominal pressure?

Transverse abdominis

Loaded movement training is best achieved with which training modality?

ViPR

A client with osteoporosis has been medically cleared to perform exercise. Which form of training can have the most impact on increasing the client's bone mineral density?

Walking

The process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure or structures

alveolar sacs

What type of imagery occurs when a client imagines health-related outcomes?

appearance imagery

What are the two divisions of the skeletal system?

axial and appendicular

What is the superior boundary of the core?

diaphragm

Which of the following is a limiting factor for how long anaerobic glycolysis can proceed?

free hydrogen ions

Which of these joint movements is part of backside mechanics?

hip extension

Catecholamines are responsible for which of the following actions?

increased lipolysis

What is the bone type of the clavicle, radius, and ulna?

long

Which joint has the simplest movement, moving either back and forth or side to side?

nonaxial

If someone went out for a 5-mile jog with their friend, which energy system would provide most of the ATP for this activity?

oxidative phoshorylation

What type of listening involves making a best guess as to what the speaker means, then stating it back to the speaker?

reflective listening

Where in the heart is the sinoatrial node located?

right atrium

Which of the following is considered a deep muscle of the core?

rotatores

What is the complete transition from eccentric to concentric muscle actions known as?

stretch-shortening cycle

What exercise equipment should clients always use when performing plyometric training, due to its high-impact nature?

supportive shoes

Along with muscle protein synthesis, which of the following is an important function of protein?

synthesis of hormones

Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?

third class