NASM Exam Prep

SMR/Static stretching

Phase 1 of OPT model flexibility training

axial and appendicular

The two divisions of the skeleton are:

Landing mechanics

Training the eccentric phase of plyometric movements with a new client will help them improve ______________

Reactive Training

What is plyometric training also known as

Flexibility

When sequencing physiological assessments, would produce a better results if measured immediately after exercise rather than before

20 - 40 g

optimal amount of protein per meal for muscle protein synthesis

Stretching of the agonist muscle

Physical action of the body during the eccentric phase of the stretch-shortening cycle

Stabilize vertebral segments

Primary function of the local muscles of the core

20%

Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times

Hypoglycemia

State of deficient glucose in the bloodstream

Hypertrophy

Takes part in phase 3 of OPT model

End-diastolic volume

The amount of blood in the ventricle before contraction

systolic blood pressure

The pressure in arteries and other blood vessels when the heart is contracting; the first (top) number recorded

Capillaries

Vessel responsible for carrying blood back to the heart

sit upright and slowly breathe in through your nose while allowing your stomach to expand

What advice would enable a client to breathe properly

Type II

What type of muscle fiber is predominately used during movements that require high levels of force and power

Ankle Plantar Flexion

When observing sprint mechanics, what joint action should you see occurring in the rear leg if proper form is used

left atrium

Which heart chamber gathers oxygenated blood coming to the heart from the lungs

Pro shuttle

Which of the following tests is used to measure lateral acceleration, deceleration, agility, and control

Extrinsic Motivation

a desire to perform a behavior due to promised rewards or threats of punishment

Five kinetic chain checkpoints

feet, knees, hips, shoulders, head

Muscle spindle primary actions

sense the change in muscle length and the speed of length change

Retraction

the concentric motion of the shoulder blades during the standing cable row exercise

Medicine ball chest pass

the modality/exercise combination providing the most demands on explosive power

diastolic blood pressure

the pressure in the arteries when the heart is at rest or between beats; the second (bottom) number recorded

Depressions and processes

two categories of bone markings

Three micronutrients

vitamins, minerals, and phytonutrients

150 minutes per week

weekly total time for cardiorespiratory training if participating in moderate-intensity exercise

0.1

when performing high velocity movements with a medicine ball, the weight should be no more than ______ % of the users body weight

Neuroplasticity

A person walks differently when they move from a sidewalk onto the sand. This is regulated by what function?

ketone body

Acetoacetic acid

VT2 talk test

Appropriate for deconditioned individuals

Sustain Talk

Client makes a statement that supports their current behavior

Stretch-shortening cycle

Complete transition from eccentric to concentric muscle actions

Resting Metabolic Rate (RMR)

Component of total daily energy expenditure

Electron Transport Chain (ETC)

ETC uses a hydrogen gradient to create ATP

Hypertrophy

Enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension

increased lordosis

Excessive anterior pelvic tilt would lead to this posture of the lumbar spine

Suspended bodyweight training

Increases flexibility and joint mobility

LDL (low density lipoprotein)

Increases risk of cardiovascular disease

Intrinsic Motivation

Intrinsic motivation is defined as the doing of an activity for its inherent satisfaction rather than for some separable consequence. When intrinsically motivated, a person is moved to act for the fun or challenge entailed rather than because of external products, pressures, or rewards.

Thyroid function

Iodine has a major role in which bodily process

Posterior chain

Kettlebell exercises have proven extremely beneficial in the development of which plane or of which chan

Multifidus

Local muscle involved in stabilizing the spine

Eccentric action

Muscle contraction/action which attenuates force through muscle fiber lengthening

rectus abdominis

Muscle that is considered underactive, leading to the excessive forward trunk lean during overhead squat assessment

Arteriosclerosis

Normal physiologic process of aging that results in arteries that are less elastic and pliable

Diet supplementation

Not a component of an integrated approach to exercise

8

Number of B vitamins

Osteokinematics

Observable movement of the limbs

Medicine Ball

One of the four horesmen of fitness

Tanaka formula

- 208 - (0.7 x age) = Max Heart Rate - Considered more accurate

reciporical inhibition

Bicep brachii is the prime mover and the triceps become the inhibited antagonist

closed chain exercise

Can be performed with manual or mechanical resistance, using the patient's body weight, and in a dynamic and static fashion; Involve concentric, eccentric and isometric contractions; Provide load for muscles, joints, bones and noncontractile tissues; Stimulate mechanoreceptors within joints-->co-contraction-->increased stability; Improve muscle power/strength/endurance, stability, balance, and coordination; Can't be performed if NWB; Goor for improving stability in shoulder and hip girdles

Where is the heart located in the thoracic cavity

Central to the left and anterior to the spine

undulating

Daily undulating periodization refers to using different loads, reps, and sets in a resistance training program on different days of the week. ... The purpose behind daily undulating periodization is to get your body to respond to a variety of different challenges rather than focusing on only one challenge at a time.

Altered reciprocal inhibition

Overactive hip flexor complex decreasing neural drive to the hip extensor complex

5 sets, 5 repetitions, 85% 1RM

Scheme would be most ideal to achieve maximal strength adaptations

neuromuscular junction

Site where the nervous system and muscle fibers communicate

the addition of balance training to a strengthening program can enhance _____________________

Strength

Lateral Subsystem

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

Which of the following does not meet criteria for exercise activity to be considered aerobic

The excercise is intense

A client is performing a dumbbell overhead press. How should the fitness professional spot their client

The fitness professional should spot the client at their wrists

Amortization

Transition from eccentric loading to concentric unloading

Which vitamin ha increased risk of causing toxicity

Vitamin A

Ensure adequate water intake, and engage in an exercise program that is inclusive of both aerobic and resistance training

What are two ways to improve the timely passage of food through the intestinal tracts and prevent constipation

Posterior chain

What area of the body is most targeted during single leg squat to row exercise

Increase heart rate

What change would lead to increase in cardiac output during exercise?

Reduce LDL and increase HDL

What impact can exercise have on cholesterol levels in the body

Self-myofascial techniques

What type of flexibility training is most likely to use instruments or equipment to help the body improve range of motion ____________________

Stored energy will dissipate, and the unloading phase will be less powerful

What will occur if the amortization phase of a plyometric exercise is prolonged

Having more mitochondria in their muscle

What would make a person better at oxidizing fat

parasympathetic nervous system

When a client's heart rate is raised during cardio, this is being caused by the ___________________________

Red Blood Cells

Which component of blood primarily responsible for transporting oxygenated blood throughout the body

BOSU Ball

Which surface would be the most challenging for a new client starting a balance training program

Intensity and duration

factors that define any form or type of exercise

ability to maintain zone 1 intensity for at least 30 mins, 3 x per week

for an individual training in stage 1. what training volume and frequency would qualify that person to progress to stage 2.

Which type of training can be used to improve activation of core muscles compared to traditional core training

instability training using a stability ball

open chain exercise

motions in which the distal segment (hand or foot) is free to move in space, without necessarily causing simultaneous motions at adjacent joints; limb movement only occurs distal to the moving joint and muscle activation occurs in the muscles that cross the moving joints