NASM Final

A multiplanar step up to overhead press exercise is an example of an exercise from which of the following phases in the OPT model?

Active isolated stretching uses which of the following mechanisms of action to allow the stretch to take place
a. Autogenic inhibition
b. Reciprocal inhibition 

Clients must learn whether they are moving in the right direction, and if course corrections are needed. Which of the following processes is the best tool for this type of learning?
a. Self-monitoring 
b. Reflection 
c. Self-review 
d. Self-analysis 

During a lunge exercise your clients knee moves inward. Which of the following is the appropriate immediate regression of the exercise?
a. Ball squat 
b. Step up 
c. Single leg squat 
d. Leg press 

During a negative energy balance, amino acids are used to assist in energy production. This process is called which of the following?
a. Homeostasis 
b. Gluconeogenesis 
c. Hydrogenation 
d. Deamination 

During a pushing assessment, your clients shoulders elevate, Which of the following muscles would most likely be overactive?
a. Mid and lower trapezius 
b. Upper trapezius 
c. Deep cervical flexors 
d. Latissimus dorsi 

During a single leg squat assessment your clients knee moves inward. Which of the following muscles would most likely be underactive?
a. Gluteus medius 
b. Vastus lateralis 
c. TFL 
d. Biceps femoris short head 

For the training adaptation of strength, which of the following is the primary energy source used?
a. ATP/CP only 
b. ATP/CP and Glycolysis 
c. Oxidative and Glycolysis 
d. Glycolysis 

How much rest is necessary to allow for approximately 75% of the ATP/CP to be recovered?
a. 30 seconds 
b. 40 seconds 
c. 60 seconds 
d. 3 minutes 

In Phase 1 Stabilization Endurance, which of the following is the recommended intensity?

Prolonged Golgi tendon organ stimulation provides an inhibitory action to muscle spindles.This phenomenon is called which of the following?
a. Reciprocal inhibition 
b. Autogenic inhibition 

The amount of blood that is pumped out with each contraction of a ventricle is which of the following?
a. Heart rate 
b. Cardiac output 
c. Stroke volume 

The combination of flexibility and the nervous systems ability to control this range of motion efficiently is called which of the following?
a. Extensibility 
b. Dynamic range of motion 

The cumulative sensory input to the central nervous system from mechanoreceptors is called which of the following?
a. Muscle synergies 
b. Sensorimotor integration 
c. Proprioception 
d. Feedback 

The foot turning out to allow the range of motion to perform a squat is an example of which of the following types of flexibility?
a. Active flexibility 
b. Corrective flexibility 
c. Relative flexibility 
d. Functional flexibility 

The main goal of balance training is to continually increase the clients awareness of their limit of stability by creating which of the following?

The muscle is wrapped by an outer layer of fascia and an inner layer immediately surrounding the muscle called which of the following
a. Epimysium 
b. Endomysium 

Using various phases of the OPT Model during the course of a week, eliciting multiple adaptations is called which of the following?
a. Linear periodization 
b. Undulating periodization 

When performing resistance exercise in Phase 5 Power, which of the following intensities is recommended for the strength exercise?
c. 70-80%
d. 85-100% 

When training for the adaptation of strength, which of the following is the recommended repetition range?
a. 1-12 
b. 8-10 

When using a medicine ball as part of the Phase 5 Power superset, which of the following is the recommended intensity?
a. 30-45% of bodyweight 
b. Up to 10% of bodyweight 
c. 30-45% of 1 rep max
d. Up to 10% of 1 rep max 

When using Phase 1 Stabilization endurance training which of the following is the primary method of progression?
a. Increase volume 
b. Increase proprioceptive demand 

Which of the following acute variables best represents the Phase 3 Hypertrophy?
a. 1-5 reps, 4-6 sets, and 85-100% intensity 
b. 6-12 reps, 3-5 sets, and 75-85% intensity 
c. 8-12 reps, 2-4 sets, and 70-80% intensity 

Which of the following adaptations does NOT increase with cardiorespiratory training?
a. VO2 Max 
b. Resting heart rate 
c. Cardiac output 
d. Oxidative capacity of muscle 

Which of the following assessments is used to assess upper extremity stability?
a. Davies test 
b. Overhead squat assessment 
c. Shark skill test 

What does the term Mesocycle refer to in periodization? 

Which of the following goals is NOT a goal of the strength levels (2,3,4) of the NASM OPT model?
a. Increase volume of training with more reps, sets, and intensity 
b. Increase the load-bearing capabilities of muscles 
c. Increase muscular endurance 
d. Increase the ability of the core to stabilize under heavier loads, through more-complete ranges of motion 

Which of the following is a monosaccharide?
a. Sucrose 
b. Lactose 
c. Fructose 
d. Maltose 

Which of the following is a nonessential amino acid?
a. Isoleucine 
b. Cysteine 
c. Leucine 
d. Valine 

Which of the following is a role of fiber in health?
a. Provides bulk in diet, increasing satiety value of foods 
b. Synthesizing body-tissue protein 
c. Spare protein for muscle building 
d. Precursor to hormones 

Which of the following is a training adaptation to low volume (high intensity) training?
a. Increased rate of force production 
b. Increased metabolic rate 
c. Increased muscle cross-sectional area 
d. Improved lean body mass 

Which of the following is an effect of dehydration?
a. Decreased heart rate 
b. Increased blood flow to skin 
c. Decreased blood pressure 
d. Decreased use of muscle glycogen 

Which of the following is an example of a nondirective question?
a. How long has this been a goal? 
b. What are you trying to achieve? 
c. What is your height? 
d. Is it important for you to reach your goal? 

Which of the following is considered objective information?
a. Resting heart rate 
b. Asking a client if they wear shoes with elevated heels 
c. Inquiring about a clients current injuries 
d. Asking a client about past surgeries 

Which of the following is outside of the personal trainers scope of practice, according to the NASM BOC Code of Professional Conduct?
a. Design a comprehensive training program based on the OPT Model 
b. Provide flexibility training techniques to assist the client in adapting to past injuries 
c. Inquire about current medications the client has been administered by a healthcare professional 
d. Provide nutritionally balanced eating plans to clients 

Which of the following is the functional unit of the muscles and lies between two Z lines?
a. Tropomyosin 
b. Troponin 
c. Sarcomere 
d. Myofibril 

Which of the following is the immediate progression of the two leg, alternating arm standing cable row exercise?
a. Seated cable row exercise 
b. Single leg, one arm standing cable row exercise 
c. Two leg, one arm standing cable row exercise 
d. Two leg, alternating arm cable row exercise 

Which of the following is the most reliable measurement for obese clients?
a. Circumference 
b. Skinfold 
c. BMI 

Which of the following is the precursor of osteoporosis?Choose one answer.
a. Pre-osteoporosis 
b. Osteopenia 
c. Sarcopenia 
d. Hypocalcemia 

Which of the following is the proper method of progression for the strength phase?
a. Tempo 
b. Load 
c. Speed 
d. Proprioception 

Which of the following is the recommended rest interval for Phase 4 Maximal Strength Training?
a. 0-60 seconds 
b. 1-2 minutes 
c. 2-3 minutes 
d. 3-5 minutes 

Which of the following macronutrients has the lowest thermic effect?
a. Fiber 
b. Carbohydrates 
c. Fat 
d. Protein 

Which of the following muscles is NOT involved in the inspiration phase?
a. Sternocleidomastoid 
b. Scalenes 
c. Pectoralis minor 
d. Internal intercostals 

Which of the following muscles is part of the core movement system?
a. Transversus abdominis 
b. Latissimus dorsi 
c. Internal oblique 
d. Diaphragm 

Which of the following stages is NOT one of the stages of the general adaptation syndrome?
a. Fatigue 
b. Alarm reaction 
c. Resistance development 
d. Exhaustion 

Which of the following vitamins is NOT a fat-soluble vitamin?
a. A 
b. D 
c. C 
d. E 

Which of the following would be the immediate balance progression from a two leg unstable position?
a. Two leg stable 
b. Single leg stable 
c. Single leg unstable 
d. Single leg single arm