nasm practice test 1

Deconditioned

Combination of muscle imbalance, poor flexibility, insufficient endurance, limited joint stability

What is the role of micronutrients in the body?

They help your body regulate by controlling important processes, including how the body uses energy (metabolism)

Tip MACRONUTRIENTS = give energy

MICRONUTRIENTS = help use that energy

Which population is the 1.5 mile run test most valid?

College aged athletes

Which muscles are overactive with knee valgus during the over head squat?

Tensor fascia latte (TFL) & adductors

Hint: knee valgus = knee caves inward

Overactive= too tight

TFL + ADDUCTORS = KNEE TOGETHER

ADDUCTORS PULL KNEE TOWARDS MIDLINE

Which muscles are underactive when the arms fall forward during the overhead squat assessment?

Middle and lower traps.

Which test uses recovery heart rate rather than exercise heart rate to evaluate cardiorespiratory fitness?

YMCA 3-minute step -test

Explanation: the test measures how quickly your HR comes down after exercise.

What is the chest skinfold location for men?

A diagonal fold taken halfway between the anterior axillary line and the nipple

Type of assessment that measures overall strength, stability, muscular endurance, and agility?

Performance assessment

Most important reason not to let knees cave inward curing ng lunge jump?

Causes stress to the connective tissues

Barebell squat should be spotted where?

Underneath clients armpits

Which term can be used in place of repetition tempo?

Speed

Phase of OPT model aiming to increase growth of muscles to maximal levels?

Muscular development

Which option is a common power focused resistance training exercise?

Medicine ball soccer throw

Hint power= force+speed

Think: throw,jump,explode

How many SAQ drills should be included per workout fora youth client?

4 to 8 drills per workout

When properly activated which core muscle creates tension in the thoracolumbar fascia?

Transverse abdominis

Correct order of the Phases. of plyometric exercise

Eccentric loading, amortization, concentric unloading

How many reps of each SAQ drill should youth athletes follow?

3 - 5 reps

Example of an exercise that targets development of the rate of force production (power) of the core?

Medicine ball wood chop throw

Which variation of hop exercise would be the most difficult from a deceleration and balance standpoint?

Multiplanar single leg box hop Down with stabilization

Phase 1 of opt model, what type of flexibility training should they utilize?

SMR/ static stretching

SMR = self myofascial release

Which exercise targets primarily the transverse abdominis?

Drawing in maneuver

Which of the following is a component of quickness training?

Assessment of visual stimuli

Recommended frequency for cardidespiratory training when participating in vigorous intensity exercise

At least 3 times a week

Ambivalent ppl are reluctant to start exercise.

Probe further to determine other barriers and possible motives to participate.

Most influential source of social support for children and adolescents

Parents

What is cardiac output?

volume of blood pumped by the heart PER MINUTE

Which energy system contributes the most ATP production during repeated sprints lasting between 30 - 90 seconds

GLYCOLYSIS

High biological value protein source

Whole eggs

Energy source providing most of the ATP for a 5 mile jog

OXIDATIVE PHOSPHORYLATION

What is adaptive thermogenesis?

Metabolic changes in energy expenditure due to changes in energy intake

Heart location in the sinoatrial node?

Right atrium

Which contraction can produce the greatest force

1. ECCENTRIC → MOST FORCE

2. ISOMETRIC

3. CONCENTRIC → LEAST FORCE

Primary role of VITAMIN B ?

Macronutrient metabolism

B = (breaks down food)

What % of Alpha-Linolenic acid (ALA), an omega 3 fatty acid, converts to EPA?

A: 5 -15%

Tip: ALA =plant based omega 3 → poor conversion → only 5-15% becomes EPA

What type of foods contain carbohydrates?

PLANT FOODS AND DAIRY

Ex: fruits, vegetables, grains, milk and yogurt

Where is the heart located within the thoracic cavity ?

Central, slightly to the left, and anterior (in front ) of the spine

• Which protein Structure is important for muscular contractions by providing a binding site ?

TROPONIN

• Troponin = binds calcium + controls access to actins binding sites

• Tropomyosin = covers actins binding sites at rest

• Actin = contains the actual myosin binding sites

• Myosin = creates the pulling force

Where does the process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occur?

ALVEOLAR SACS - cluster of tiny air sacs in the lunges where oxygen enters the blood and carbon dioxide leaves the blood through the alveolar capillary

What are nonessential amino acids?

Amino acids that the body can make (synthesize) on it’s own, when overall nutrition is adequate.

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

Inspiration with a decrease in intrathoracic pressure

Term that best describes movement of bones, such as flexion and extension?

OSTEOKINEMATICS

OSTEO = bones

Osteokinematics= bone movement

Vitamin D is important for?

Bone health

Muscle tension created without a change in muscle length and no visible movement of the joint

Isometric

What limits how long anaerobic glycolysis can continue?

Free hydrogen ions (H*)

Explanation: during hard exercise H* builds up in the muscles, making them more acidic. This causes your muscles to burn and get tired so anaerobic glycolysis can't keep going for long. H* = HURT

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

Transition from eccentric loading to concentric unloading.

ECCENTRIC = stretching

CONCENTRIC = contraction muscles shorten

Loading = stretching the muscle

Unloading = releasing stored energy

Amortization= tiny pause

Resistance training system that uses progressive or regressive step approach that increases or decreases weight with each set

Pyramid system

Which scheme is ideal to achieve stabilization and muscular endurance adaptations?

2 sets, 20 reps, @ 50% of 1RM

What are the three movements performed during the ban combo 1 exercise?

scaption, shoulder abduction, and cobra

Ball combo 1 = 3 shoulder movements to strengthen and stabilize the upper body.

Incorrect benefit of resistance training?

Decrease in metabolic rate

General adaptation syndrome

General adaptation syndrome describes the way the body responds and adapts to stress

What stage utilizes work intervals performed above VTI and recovery intervals performed below VT1

Stage 2 training

When discussing suspended body weight training which is most accurate statement

It increases flexibility and joint mobility.