NASM Section 3 Practice Test

What movement term is used to describe the concept of adducting the shoulder blades so that they become closer together?

Scapular retraction

What is a characteristic of a type II muscle fiber?

Short-term contractions

What statement best describes the category of simple sugars?

Single- or double-molecule sugars that are easily absorbed by the body

What scientific term is used to describe the concept whereby a loaded eccentric contraction prepares the muscles for a rapid concentric contraction?

Stretch-shortening cycle

The difference between the end-diastolic and end-systolic volumes is referred to as what?

Stroke volume

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

Concentric muscle action

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

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

Free hydrogen ions

Which of the following nutrition topics are within the scope of practice for a Certified Personal Trainer?

General guidance on the importance of nutrition for health and performance

If someone were performing repeated sprints with each sprint lasting between 30 and 90 seconds, which energy system would be contributing the most to ATP production during this activity?

Glycolysis

What term is used to describe muscle tension that is created without a change in muscle length and no visible movement of the joint?

Isometric

Why is third-party verification important?

It provides unbiased testing for a product.

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

Lateral subsystem

If someone specifically wanted to burn a lot of fat (not necessarily total calories), what type of exercise should they do?

Low- to moderate-intensity exercise for 30 to 60 minutes

What area of the chest contains the heart?

Mediastinum

Which part of a cell is responsible for using nutrients to create energy for the cell?

Mitochondria

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

Multifidus

Which term describes the movement of bones, such as flexion and extension?

Osteokinematics

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 phosphorylation

Omega-3 fatty acids do not include which of the following fatty acids?

Palmitic acid

Which system puts the body into a relaxed state, termed rest and digest?

Parasympathetic nervous system

What types of foods contain carbohydrates?

Plant foods and dairy

What is a key mechanism involved in internal feedback?

Proprioception

Which of the following is the best source for reviewing information about dietary supplements?

PubMed

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

Red blood cells

Which system is comprised of the airways and lungs?

Respiratory system

Where in the heart is the sinoatrial node located?

Right atrium

How much fluid is recommended for rehydration after an intense training session or event?

1.25 times the amount of body weight lost during the activity

According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?

1.6 to 2.2 g/kg of body weight

At what age is total peak bone mass reached?

30-years-old

How many calories are in 1 gram of protein?

4 calories

What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?

45 to 65% of total calories from carbohydrates

How many Essential Amino Acids (EAAs) are there?

9 Essential Amino Acids

Which of the following is the functional unit of a muscle cell?

A sarcomere

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

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

What are the components of ATP?

Adenine, ribose, and three phosphate groups

What is defined as steady-state exercise?

Aerobic exercise performed at a constant intensity

Which of the following would occur during intermittent exercise?

All three energy systems would be used at some point during the activity.

What are the two divisions of the skeletal system?

Axial and appendicular

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

Ball-and-socket joint

Which of the following is true about the biologically active forms of vitamins?

Biologically active forms are most effective for augmenting body levels.

Which of the following muscles is primarily targeted when performing a biceps curl exercise with the thumb up?

Brachioradialis

During the course of a training session, a client remarks that he is "cutting out all carbs" from his diet and just eating protein and vegetables to lose weight. How might you best respond to this, while staying within your scope of practice as a fitness professional?

Carbohydrates are an important source of fuel for our body, and it is unnecessary to avoid them for weight loss. Cutting carbs may lead to inadequate fuel for optimal training, which can compromise weight-loss efforts.

The cardiovascular and respiratory systems work together to remove what waste product?

Carbon dioxide

What is the correct order of segments for the spine, starting at the top?

Cervical, thoracic, and lumbar

Which of the following would be an example of nonexercise activity thermogenesis (NEAT)?

Cleaning the house

Which of the following muscles are responsible for normal resting state (quiet) breathing?

Diaphragm

Pronation of the foot describes what multiplanar movements?

Eversion, dorsiflexion, and ankle abduction

What breathing change occurs at the second ventilatory threshold (VT2)?

Expiration becomes more forceful.

A client who is training with you to improve his body composition states that he only sleeps 4 or 5 hours a night because he thinks that any more is a waste of time. How might you respond to him in view of his body composition goals?

Explain that adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management.

A client reports that he was recently told by his doctor that he has high blood sugar and that he should try to reduce it through dietary changes before considering medication. He asks you for advice. What would be the most appropriate course of action?

Explain that medical nutrition therapy is outside your scope of practice, then refer him to a registered dietitian for nutrition counseling.

A client asks you to provide her with a meal plan specifying how many calories and grams of protein, carbohydrates, and fat she should eat for weight loss. What is the best way to respond to her request to stay within scope of practice?

Explain that providing specific nutrient recommendations is outside your scope of practice, and then refer the client to a registered dietitian or licensed nutritionist for nutrition counseling.

Which is very important as a prenatal vitamin?

Folate

Vitamin and mineral supplements are which kind of supplements?

Health supplements

During a squat, which muscle group isometrically contracts to prevent unnecessary thigh movement in the frontal plane?

Hip abductors

Which of the following benefits may occur as a result of exercises that comprise only eccentric muscle actions that are appropriately loaded?

Increased anabolic hormone stimulation

Which of the following effects of the cardiovascular system occurs during exercise?

Increased ventricular filling

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

Inspiration with a decrease in intrathoracic pressure

What two factors define any form or type of exercise?

Intensity and duration

Which of the following force couples is accurately linked to the movement created by their combined action?

Internal and external obliques functioning to create trunk rotation

What structure in the heart transfers the electrical signal from the sinoatrial (SA) node to the atrioventricular (AV) node?

Internodal pathway

Which type of exercise accommodates effort whereby the harder the individual pushes or pulls, the more resistance they feel, despite the movement speed remaining constant?

Isokinetic

A client looking to add muscle and bulk over the next few months asks for advice on how to consume extra calories. Which of the following would be the most appropriate advice, while remaining within scope of practice?

Suggest she increase meal frequency and portion sizes at meals.

Which concept should be used to describe the functioning of the serratus anterior as it assists the anterior deltoid during shoulder flexion?

Synergist

What is end-diastolic volume?

The amount of blood in the ventricle before contraction

What is end-systolic volume?

The amount of blood remaining in the ventricle after contraction

What is a kilocalorie (kcal)?

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.

How can basal metabolic rate (BMR) best be defined?

The amount of energy required to maintain the body at rest

What is the ventilatory threshold 1 (VT1)?

The point at which the body switches to using carbohydrates to provide at least half the fuel for exercise

What is bioenergetics?

The study of the ways in which food is turned into energy

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

The transition from eccentric loading to concentric unloading

What is cardiac output?

The volume of blood pumped by the heart per minute

Which governmental agency regulates dietary supplements in Australia?

Therapeutic Goods Administration (TGA)

Iodine has a major role in which bodily process?

Thyroid function

What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?

Torque

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

Transverse

In what plane of movement do shoulder horizontal adduction and abduction occur?

Transverse

Which of the following protein structures is important for muscular contractions by providing a binding site?

Troponin

Which vitamin has an increased risk of causing toxicity?

Vitamin A

The water-soluble vitamins include which vitamins?

Vitamin C and the B complex vitamins