NASM Chapter 22 quiz

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? -30% -40% -10% -20%

10%

When using battle ropes as a modality, what diameter of rope would best be used for strength, power, and anaerobic adaptations in which exercises are performed for 30 seconds or less? -0.5 in. -1.5 in. -2 in. -1 in.

2 in.

Which of the following is considered an open-chain exercise? -Barbell squat -Bench press -Pull-up -Push-up

Bench press

Which of the following modality/exercise combinations provides the most freedom of movement in the transverse plane? -Dumbbell lat row -Seated abdominal crunch machine -Elastic band woodchop -Suspended chest press

Elastic band woodchop

Strength-training machines provide training primarily in which planes of motion? -Sagittal and transverse -All planes of motion -Frontal and sagittal -Transverse and frontal

Frontal and sagittal

When compared to machines, free weights provide which of the following benefits to users? -Increased multiplanar movement -Decreased challenges to balance and stability -Increased user safety -Decreased opportunities to perform full-body movements

Increased multiplanar movement

Which modality allows for movements to occur as explosively as possible without the need for eccentric deceleration? -Medicine ball -Kettlebell -Suspended bodyweight training -Resistance band

Medicine ball

Which of the following is considered one of the Four Horsemen of Fitness? -Medicine ball -ViPR -Kettlebell -Sandbag

Medicine ball

Which of the following exercises may increase inaccurate readings while utilizing a wrist-worn heart rate monitor? -Barbell squats -Suspended bodyweight crunch -Stability ball plank -Medicine ball catch and pass

Medicine ball catch and pass

Which of the following modality/exercise combinations provides the most demands on explosive power? -Barbell squat -Sandbag step-up -Terra-Core push-up -Medicine ball chest pass

Medicine ball chest pass

Which of the following modalities is most likely to allow for strength and/or power development in the transverse plane? -Medicine balls -Suspended bodyweight trainers -Strength machines -BOSU balls

Medicine balls

Kettlebell exercises have proven extremely beneficial in the development in which plane or of which chain? -Posterior chain -Anterior chain -Transverse plane -Frontal plane

Posterior chain

How often should elastic resistance bands be checked? -Once a week -Once a day -Prior to every use -Only when there are signs of wear

Prior to every use

Antirotational exercises are often this sort of movement by nature. -Unilateral -Proprioceptive -Loaded -Bilateral

Unilateral

Which of the following terms can be defined as relating to one side of the body? -Bilateral -Ipsilateral -Unilateral -Contralateral

Unilateral

Which of the following would be the recommended stability ball size for someone under 5 feet tall? -55 cm -65 cm -75 cm -45 cm

45 cm

What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin? -10% -25% -40% -50%

50%

Circuit training is best described as what? -Taking two modalities and combining them into one exercise movement, such as placing the hands on a balance tool while performing a suspended crunch. -A full-body program that incorporates high-intensity aerobic conditioning, muscular strength, and endurance training movements -A system of handing straps that allows the user to use their own body weight to load exercise movements -Exercises that are performed back-to-back with no rest between each movement.

A full-body program that incorporates high-intensity aerobic conditioning, muscular strength, and endurance training movements

Kettlebells were first used in which setting? -Eastern European gymnastic programs -As a unit of measurement on market and farming scales -The Russian military -By the Greeks and Egyptians as a training tool for gladiators

As a unit of measurement on market and farming scales

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 -Barbell squats -Sandbag squat -Machine leg press

BOSU squat

Which of the following exercises and modalities would require the use of a spotter? -Selectorized machine lat pull down -Terra-Core push-up -Stability ball wall squat -Barbell chest press

Barbell chest press

Which of the following modalities has the potential to be used effectively in every phase of the OPT model? -Terra-Core -TRX Rip Trainer -Cable machines -Suspended bodyweight training

Cable machines

Most bodyweight training exercises are considered which type of movements? -Loaded movements -Suspended bodyweight movements -Closed-chain movements -Open-chain movements

Closed-chain movements

Which of the following is true for elastic resistance bands as a modality? -Elastic resistance training is beneficial for muscular strength and endurance. -Elastic band exercises should be avoided by novice exercisers until basic movement patterns are refined. -Elastic bands are used predominately for sagittal-based exercises. -Elastic resistance training is most beneficial for maximal strength adaptations.

Elastic resistance training is beneficial for muscular strength and endurance.

Which of the following are the correct five kinetic chain checkpoints when utilizing kettlebells? -Ankles, knees, wrists, shoulders, head -Feet, knees, hips, shoulders, head -Feet, ankles, hips, shoulders, neck -Feet, knees, hips, elbows, shoulders

Feet, knees, hips, shoulders, head

When discussing fitness trackers and heart rate monitors, which of the following statements is the most accurate? -Taking longer for heart rate to return to normal after vigorous exercise is a good indicator of a healthy heart. -Wrist-worn heart rate monitors are as accurate as chest strap monitors. -Fitness trackers provide the user with conformational feedback, such as a recorded history of exercise time and effort. -Heart rate monitors provide the user with positive motivation and 100% accuracy.

Fitness trackers provide the user with conformational feedback, such as a recorded history of exercise time and effort.

Regarding free-weight training, which of the following is the most accurate statement? -Free weights may improve dynamic joint stabilization and proprioception. -Free-weight training is often safer for a new user when compared to machines. -Free weights are less intimidating than machines for those new to exercise. -Training with free weights always requires the fitness professional to be a spotter.

Free weights may improve dynamic joint stabilization and proprioception.

Proper abdominal crunches on a stability ball allows for: -Greater support and safety for elderly clients -Less range of motion as compared to traditional floor crunches -Increased spinal extension due to the curvature of the ball -Greater range of motion, allowing for increased spinal flexion

Increased spinal extension due to the curvature of the ball

When discussing suspended bodyweight training, which of the following is the most accurate statement? -It decreases challenges to balance and stability. -It decreases core muscle activation. -It increases muscular hypertrophy. -It increases flexibility and joint mobility.

It increases flexibility and joint mobility.

Using battle ropes is considered which sort of exercise? -Low-impact activity -Proprioceptive training -High-impact activity -Steady-state aerobic training

Low-impact activity

Which of the following statements is the most accurate when discussing strength-training machines? -Machines always work well for those who are obese or are smaller or taller than average. -Machines work in multiple planes and allow for greater gains in strength development. -Machines are superior to free weights for improving core stability because they increase core stability demands. -Not all strength-training machines are designed to fit all body types and thus can limit the effectiveness of the intended exercise.

Not all strength-training machines are designed to fit all body types and thus can limit the effectiveness of the intended exercise.

A Certified Personal Trainer may seek further proprioceptive development in which of the following phases? -Phase 1 -Phase 4 -Phase 5 -Phase 3

Phase 1

In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes? -Phase 2 -Phase 5 -Phase 3 -Phase 4

Phase 2

The goal of the Certified Personal Trainer in utilizing machines in Phase 1 of the OPT model should be to do what? -Increase muscle size before moving their clients to Phase 2 -Prepare their clients to perform 1RM before moving on to dumbbells or other advanced modalities -Progress their clients to more proprioceptively enriched exercises -Regress their clients to less-challenging movements and utilize more dumbbells

Progress their clients to more proprioceptively enriched exercises

What is an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms? -Proprioceptively enriched environment -Integrative function -Asymmetrical resistance loading -Feed-forward activation

Proprioceptively enriched environment

Selectorized machines provide all the following benefits except for which one? -Are often less intimidating than free weights for novice exercisers -Are often accompanied by instructional diagrams or pictures -Offer users the ability to change resistance easily -Provide an increased range of motion

Provide an increased range of motion

Which of the following is considered a closed-chain exercise? -Biceps curls -Machine leg extension -Push-ups -Lat pulldown

Push-ups

During the standing cable chest press, the resistance should be positioned to do what? -Pull the elbows into extension -Resist shoulder horizontal adduction -Pull the shoulders into flexion and scapular protraction -Resist shoulder extension and scapular retraction

Resist shoulder horizontal adduction

The TRX Rip Trainer would most likely be utilized for which type of movement? -Rotation -Flexion and extension -Abduction and Adduction -Inversion and eversion

Rotation

Which of the following modalities was designed to be carried, lifted, thrown, and pulled as a functional training tool? -TRX Rip Trainer -Kettlebells -Sandbags -Battle ropes

Sandbags

Which exercise is performed in the sagittal plane and provides the greatest challenge to the muscles of the posterior chain (e.g., hamstrings, gluteals, and erector spinae)? -Cable Rotations -Lunge with Rotation -Cable Machine Row -Single-leg Romanian Deadlift

Single-leg Romanian Deadlift

Which of the following modalities is the least likely to increase joint instability? -Terra-Core -Resistance bands -Suspended bodyweight training -Strength machines

Strength machines

Balance is best described as which of the following? -Increased ability to overcome the force of gravity during jumping -The ability to change direction quickly and accelerate -The ability to control the motion of the spine over a given longer duration -The ability to maintain control of the body while in a static position

The ability to maintain control of the body while in a static position

Core stability is best described as: -The ability to transfer power from the upper body to the lower body for sports performance -The ability to generate power and rotation in the lumbar spine -The ability to resist external resistance in the lumbar spine while the extremities are actively moving -The ability to decrease ROM in the thoracic spine, while increasing engagement of the rectus abdominus for spinal extension

The ability to resist external resistance in the lumbar spine while the extremities are actively moving

Proprioception is best described as which of the following statements? -The brain's positional awareness of the limbs, head, and trunk both at rest and in movement -Awareness of the body's position as it moves through multiple planes of motion -The resistance to the external disruptions to one's postural equilibrium -The body's ability to sense body position and limb movements

The body's ability to sense body position and limb movements

Rotational movement of the torso should primarily occur where? -Thoracic spine -Frontal plane -Lumbar spine -Sagittal plane

Thoracic spine

Which of the following is the most accurate statement regarding proprioceptive modalities? -Proprioceptive modalities should be used only with the most advanced clients. -Proprioceptive modalities have not been shown to help improve balance. -Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous. -Using heavy weights while performing exercises on proprioceptive modalities has been shown to be safe and effective.

Using heavy weights while performing exercises on proprioceptive modalities is considered dangerous.

Loaded movement training is best achieved with which training modality? -Speed ladders -ViPR -Strength machines -Suspended bodyweight training

ViPR

What is unique about a kettlebell when compared to a dumbbell? -A kettlebell is heavier. -A dumbbell is safer. -Kettlebells and dumbbells are the same. -With a kettlebell, the center of mass is farther from the handle.

With a kettlebell, the center of mass is farther from the handle.