NASM CPT Practice Test 4

What does the eccentric phase of a plyometric movement accomplish?

Deceleration

What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, versus percentage of maximal heart rate (HRmax)?

It accommodates for discrepancies in resting heart rate.

What impacts can exercise have on cholesterol levels in the body?

It can reduce LDL cholesterol and increase HDL cholesterol.

Using battle ropes is considered which sort of exercise?

Low-impact activity

In order to optimally load muscle during the eccentric phase, the fitness professional should recommend which of the following?

Lower the weight more slowly to increase time under tension

Which of the following parts of the body is not subject to increases in density through resistance training?

Nerves

Which nutrient has the highest thermic effect?

Protein

What is the scientific term that describes the nervous system's role in the contract/relax relationship between agonists and antagonists?

Reciprocal inhibition describes the relaxation of muscles on one side of a joint to accommodate contraction on the other side.

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

Which of the following is considered an "under the water" foundational adaptation, per the "iceberg effect"?

Stability Iceberg effect: common mistake of misreading or misperceiving the true dimensions of a problem or action because, like an iceberg, we see only about one-eighth of its true size or potential effect.

An obese client who has been diagnosed with peripheral artery disease (PAD) should be advised to do which of the following?

Strive for 20 to 30 minutes of continuous aerobic exercise daily.

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

Synthesis of hormones

What type of imagery involves focusing on exercise form?

Technique imagery

Which of the following defines the center of gravity of the body?

The approximate midpoint of the body

What is glycogen?

The storage form of carbohydrate in animals and humans

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

Third class First class lever - Fulcrum (the point on which a lever rests) is in the middle. Second class lever - Load is in the middle. Third class lever - Effort is in the middle.

Which of the following is the most highly progressed plyometric exercise?

Transverse plane box jump-down Transverse plane motion is the hardest to picture because the plane is horizontal as it divides the top from the bottom, so it's hard to get our heads around it being a rotating action.

Anti rotational (Anti-rotation exercises are core and shoulder exercises that require you to resist rotational forces while maintaining a specific position—either standing, sitting, or laying on your back exercises are often this sort of movement by nature.

Unilateral

Which vitamin has an increased risk of causing toxicity?

Vitamin A

Which of the following tests uses recovery heart rate rather than exercising heart rate to evaluate cardiorespiratory fitness levels?

YMCA 3-minute step test The YMCA 3-minute Bench Step Test is based on how quickly your heart rate recovers following a short bout of exercise.

Vitamin C has a role in which of these functions?

Collagen synthesis and immunity

What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?

Contraindication a condition or circumstance that suggests or indicates that a particular technique or drug should not be used in the case in question

What is Bernadette's waist-to-hip ratio (WHR) if she is measured with a waist circumference of 28 inches and a hip circumference of 33 inches?

0.85 dividing waist circumference by hip circumference.

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

10%

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

4 seconds

Which of the following tests is designed to test reaction capabilities, acceleration, and maximal sprinting speed?

40-yard dash

Which of the following would be the recommended stability ball size for someone under 5 feet tall?

45 cm

What is the recommended recovery time between bouts of plyometric training for novice clients?

48 to 72 hours

What is the peripheral heart action system?

A variation of circuit training that alternates upper body and lower body exercises throughout the circuit

Davis's law describes what type of changes within the cumulative injury cycle?

Adhesions may begin to form structural changes in the soft tissue. Davis's law It is a physiological principle stating that soft tissue heal according to the manner in which they are mechanically stressed

What is sarcopenia?

Age-related loss of muscle tissue

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

Alveolar sacs also known as an air sac or air space

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

An RPE of 5 to 6

Which of the following statements most accurately reflects ventilatory threshold one (VT1)?

An intensity where continuous talking becomes challenging

Competitive athletes who performed balance training exercises reduced the risk of which injury by 46%?

Ankle sprains

How is lower crossed syndrome characterized?

Anterior pelvic tilt and excessive lordosis (excessive inward curvature of the spine. It can affect either at the neck or lower back causing pain and discomfort) of the lumbar spine

How is lower crossed syndrome characterized?

Anterior pelvic tilt and excessive lordosis of the lumbar spine

What principle is hydrostatic underwater weighing based upon?

Archimedes' principle A result stating that a body totally or partially immersed in a fluid is subject to an upward force equal in magnitude to the weight of fluid it displaces.

What is a normal physiologic process of aging that results in arteries that are less elastic and pliable?

Arteriosclerosis

Which of these is considered the most advanced plyometric exercise?

Depth jumps

What does EMG stand for?

Electromyography (EMG) is a test that reveals how your muscles and nerves work together by measuring their electrical activity.

Which of the following are the correct five kinetic chain checkpoints when utilizing kettlebells?

Feet, knees, hips, shoulders, head

When sequencing physiological assessments, which of the following would produce a better result if measured immediately after exercise rather than before exercise?

Flexibility

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 also known as Starling's law, or Frank-Starling law of the heart, states that, 'the strength of the heart's systolic contraction is directly proportional to its diastolic expansion, with the result that under normal physiological conditions the heart pumps out of the right atrium all the blood returned to it without letting any back up in the veins.'

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

Group influence

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

Hip flexors

What muscles does the tubing (shoulder) external rotation exercise primarily target?

Infraspinatus and teres minor

A client is performing the multiplanar step-up, balance, curl to overhead press exercise. During the movement, their low-back arches. Which muscles are potentially overactive and underactive?

Overactive latissimus dorsi and underactive abdominals

Which of the following solutions would allow an individual to achieve a greater depth during the lowering phase of the squat if ankle stiffness is the cause?

Place a small board under the heels

Which predominant anatomical position of muscle groups would be enhanced by using pulling motions?

Posterior

During the standing cable chest press, the resistance should be positioned to do what?

Resist shoulder horizontal adduction

What is a joint disease in which the body's immune system mistakenly attacks its own tissue, causing an inflammatory response?

Rheumatoid arthritis

Most exercises and motions of the body regularly occur in which plane of motion?

Sagittal

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

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

Which balance training exercise is part of the second stage of balance training that uses dynamic, eccentric, and concentric movement of the balance leg through a full range of motion?

Single-leg squat

Which two electrolytes are most commonly supplemented by athletes to replace those lost in sweat?

Sodium and potassium

Asking a client to balance on an unstable surface while barefoot would challenge which system?

Somatosensory system system is a complex network of nerves and receptors that allows us to sense the world through touch, pain, temperature, and body position

If forward head posture is permitted during the drawing-in maneuver, what muscle may be preferentially activated, leading to poor muscle balance throughout the spine?

Sternocleidomastoid The sternocleidomastoid muscles work unilaterally (one side at a time) to do rotation of the neck to the opposite side and lateral flexion of the neck to the same side.