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NASM Personal Training Certification Exam Study Guide: Key Concepts and Definitions, Exams of Health sciences

Northwest UniversityHealth sciences

This study guide provides a comprehensive overview of key concepts and definitions related to the nasm personal training certification exam. It covers essential topics such as muscle imbalances, obesity, blood lipids, diabetes mellitus, deconditioning, proprioception, and the human movement system. The guide also includes definitions of important anatomical structures, such as bones, joints, and muscles, as well as explanations of physiological processes like neural activation and hormonal responses to exercise. This resource is valuable for individuals preparing for the nasm personal training certification exam.

Typology: Exams

2024/2025

Available from 03/09/2025

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NASM Personal Training Certification Exam
Study online at https://quizlet.com/_3mlr4p
1. Muscle imbalances: alteration of muscle length surrounding a joint
2. Obesity: The condition of being considerably overweight, and refers to a person
with a body mass index of 30 or greater, or who is at least 30 pounds over his or her
recommended weight
3. What is the BMI of a typical obese individual?: 30 or greater
4. Refers to a person with a body mass index of 25-29.9 or who is between
25-30 pounds over the recommended weight: overweight
5. These are also known as cholesterol and triglycerides and are carried in the
bloodstream by protein molecules known as HDL and LDL: blood lipids
6. chronic metabolic disorder caused by insulin deficiency, which impairs
carbohydrate usage and enhances usage of fats and proteins: diabetes mellitus
7. a state of lost physical fitness, which may include muscle imbalances,
decreased flexibility, and a lack of core and joint stability: deconditioned
8. the cumulative sensory input to the central nervous system from all
mechanoreceptors that sense body positions and limb movement: propriocep-
tion
9. an unstable physical situation in which exercises are performed that cause
the body to use its internal balance and stabilization mechanisms (Examples
include using stability balls and single-leg squats versus traditional): proprio-
ceptively enriched movement
10. smaller divisions of training progressions that fall within the three building
blocks of training: phases of training
11. a muscle's ability to contract for an extended period: muscular endurance
12. the ability of the neuromuscular system to enable all muscles to efficiently
work together in all planes of motion: neuromuscular efficiency
13. What is the first phase of training that should be completed before any-
thing else to prevent injury and/or tension at the joints?: stabilization training
14. the muscle that acts as the initial and main source of motive power: prime
mover
15. set of two exercises that are performed back-to-back without any rest time
between them: superset
16. What type of training should done by individuals with a goal of maximal
muscle growth?: Hypertrophy training
17. ability of muscles to exert maximal force output in a minimal amount of
time: rate of force production
18. the combination and interrelation of the nervous, muscular, and skeletal
systems: human movement systems
19. a conglomeration of billions of cells specifically designed to provide a
communication network within the human body: nervous system
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Study online at https://quizlet.com/_3mlr4p

  1. Muscle imbalances: alteration of muscle length surrounding a joint
  2. Obesity: The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over his or her recommended weight
  3. What is the BMI of a typical obese individual?: 30 or greater
  4. Refers to a person with a body mass index of 25-29.9 or who is between 25-30 pounds over the recommended weight: overweight
  5. These are also known as cholesterol and triglycerides and are carried in the bloodstream by protein molecules known as HDL and LDL: blood lipids
  6. chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins: diabetes mellitus
  7. a state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability: deconditioned
  8. the cumulative sensory input to the central nervous system from all mechanoreceptors that sense body positions and limb movement: propriocep- tion
  9. an unstable physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms (Examples include using stability balls and single-leg squats versus traditional): proprio- ceptively enriched movement
  10. smaller divisions of training progressions that fall within the three building blocks of training: phases of training
  11. a muscle's ability to contract for an extended period: muscular endurance
  12. the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion: neuromuscular efficiency
  13. What is the first phase of training that should be completed before any- thing else to prevent injury and/or tension at the joints?: stabilization training
  14. the muscle that acts as the initial and main source of motive power: prime mover
  15. set of two exercises that are performed back-to-back without any rest time between them: superset
  16. What type of training should done by individuals with a goal of maximal muscle growth?: Hypertrophy training
  17. ability of muscles to exert maximal force output in a minimal amount of time: rate of force production
  18. the combination and interrelation of the nervous, muscular, and skeletal systems: human movement systems
  19. a conglomeration of billions of cells specifically designed to provide a communication network within the human body: nervous system

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  1. the ability of the nervous system to sense changes in either the internal or external environment: sensory function
  2. the ability of the nervous system to analyze and interpret sensory in- formation to allow proper decision making, which produces the appropriate response: integrative function
  3. the neuromuscular response to the sensory information: motor function
  4. the functional unit of the nervous system: neuron
  5. These neurons transmit nerve impulses from effector sites via receptors to the brain and spinal cord -- respond to touch, sound, light and other stimuli: sensory neurons
  6. transmit nerve impulses from one neuron to another: interneurons
  7. transmit nerve impulses from the brain and spinal cord to effector sites: - motor neurons
  8. the portion of the nervous system the consists of the brain and spinal cord: central nervous system
  9. cranial and spinal nerves that spread throughout the body: peripheral ner- vous system
  10. sensory receptors responsible for sensing distortion and pressure in body tissues: mechanoreceptors
  11. receptors sensitive to change in length of the muscle and the rate of that change: muscle spindles
  12. receptors sensitive to change in tension of the muscle and the rate of that change: golgi tendon organs
  13. receptors surrounding a joint that respond to pressure, acceleration, and declaration of the joint: joint receptors
  14. the body's framework, composed of bones and joints: skeletal system
  15. provide a resting ground for muscles and protection of vital organs: bones
  16. junctions of bones, muscles, and connective tissue at which movement occurs: joints
  17. portion of the skeletal system that consists of the skull, rib cage, and vertebral column: axial skeleton
  18. portion of the skeletal system that includes the upper and lower extremi- ties: appendicular skeleton
  19. The "link" between the axial and appendicular skeletons: pelvic girdle
  20. the process of resorption and formation of bone: remodeling
  21. a type of bone cell that removes bone tissue: osteoclasts
  22. a type of cell that is responsible for bone formation: osteoblasts
  23. the end of long bones, which is mainly composed of cancellous bone, and house much of the red marrow involved in red blood cell production: epiphysis

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  1. primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement: ligament
  2. What is the best type of exercise for bone strength and health?: - weight-bearing exercise
  3. series of muscles that moves the skeleton: muscular system
  4. a layer of connective tissue that surrounds the muscle: epimysium
  5. the connective tissue that surrounds fascicles: perimysium
  6. the deepest layer of connective tissue that surrounds individual muscle fibers: endomysium
  7. connective tissue that attach muscle to bone and provide as an anchor for muscles to produce force: tendons
  8. the functional unit of a muscle that produces muscular contraction and consists of repeating sections of actin and myosin: sarcomere
  9. the contraction of a muscle generated by neural stimulation: neural activa- tion
  10. a motor neuron and all of the muscle fibers that it activates: motor unit
  11. chemical messengers that cross the neuromuscular junction the transmit impulses from nerve to muscle: neurotransmitters
  12. Type 1 muscle fibers, also known as _________________ muscle fibers have a high oxidative capacity and don't fatigue as easily: slow-twitch
  13. Type 2 muscle fibers, also known as _________________ muscle fibers have a low oxidative capacity and fatigue easily: fast-twitch
  14. these hormones help prepare the body for activity and are participants in the "fight or flight" reflex: catecholamines
  15. in both men and women, this hormone plays a major role in the growth and repair of tissue: testosterone
  16. this hormone is referred to as a catabolic hormone and is associated with tissue breakdown: cortisol
  17. this hormone is primarily an anabolic hormone that is responsible for most growth and development during childhood up until puberty: growth hormones
  18. these hormones or responsible for carbohydrate, protein, and fat metabo- lism: thyroid hormones
  19. a hollow muscular organ that pumps blood through the body by means of rhythmic contraction: heart
  20. the space in the chest between the lungs that contains all the internal organs of the chest except the lungs: mediastinum

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  1. a specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate; aka the "pacemaker" of the heart: SA Node
  2. a small mass of specialized cardiac muscle fibers, located in the wall of the tight atrium of the heart, that receives the heartbeat impulses from the SA node and directs them to the walls of the ventricles: AV Node
  3. the superior chamber of the heart that receives blood from the veins and forced it into the ventricles: Atrium
  4. The inferior chamber of the heart that receives blood from the correspond- ing atrium, in turn, forces blood into the arteries: Ventricle
  5. The amount of blood pumped out of the heart with each contraction: Stroke Volume
  6. the rate at which the heart pumps: heart rate
  7. heart rate x stroke volume; the overall performance of the heart: cardiac output
  8. network of hollow tubes that circulate blood through the body: blood ves- sels
  9. vessels that transport blood away from the heart: arteries
  10. the smallest blood vessels, and the site of exchange of chemicals and water between the blood and tissues: capillaries
  11. vessels that transport blood from the capillaries toward the heart: veins
  12. small terminal branches of an artery, which end in capillaries: arterioles
  13. the very small veins that connect capillaries to the larger veins: venules
  14. a system of organs that collects oxygen form the external environment and transports it to the bloodstream: respiratory system
  15. skeletal structues and soft tissues that work together to allow proper respiratory mechanics to occur and help pump blood back to the heart during inspiration: respiratory pump
  16. the process of actively contracting the inspiratory muscles to move air into the body: inspiration
  17. the process of actively or passively relaxing the inspiratory muscles to move air out of the body: expiration
  18. the process of getting oxygen from the environment to the tissues of the body: diffusion
  19. the highest rate of oxygen transport and utilization achieved at maximal physical exertion: Maximal Oxygen Consumption ; VO2 max
  20. the study of energy in the human body: bioenergetics

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  1. divides the body into left and right halves: sagittal plane
  2. a bending in which the joint segments decrease: flexion
  3. a straightening movement in which the relative angle between two adja- cent segments increases: extension
  4. extension of a joint beyond the normal limit or range of motion: hyperex- tension
  5. divides the body into front and back halves: frontal plane
  6. movement away from the midline: abduction
  7. movement towards the midline: adduction
  8. divides the body into top and bottom halves: transverse planes
  9. rotation towards the middle of the body: internal rotation
  10. rotation away from the middle of the body: external rotation
  11. movement of the arm or thigh in the transverse plane from an anterior position to a lateral position: horizontal abduction
  12. movement of the arm of thigh in the transverse plane from alteral position to an anterior position: horiztonal adduction
  13. adduction of scapula; shoulder blades move towards the midline: scapu- lar retraction
  14. abduction of scapula; shoulder blades move away from the midline: - scapular protraction
  15. downward motion of the scapula: scapular depression
  16. upward motion of the scapula s: scapular elevation
  17. when a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle: concentric muscle action
  18. when a muscle is exerting force equal to the force being placed on it leading to no visible change in the muscle length: isometric muscle action
  19. when a muscle shortens at a constant speed over the full range of motion: isokinetic muscle action
  20. an influence applied by one object to another, which results in accelera- tion or deceleration of the second object: force
  21. the resting length of a muscle and the tension the muscle can produce at this resting length: length-tension relationship
  22. muscle groups moving together to produce movement around a joint: - force-couple
  23. movement of the bones around the joints: rotary motion
  24. a force that produces rotation: torque
  25. motor response to internal and external environmental stimuli: motor be- havior

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  1. how the CNS integrates internal and external sensory information with previous experiences to produce a motor response: motor control
  2. integration of motor control processes through practice and experience, leading to a permanent change in the capacity to produce skilled movements- : motor learning
  3. the change in motor skill behavior over time throughout the lifespan: mo- tor development
  4. groups of muscles that are recruited by the CNS to provide movement: - Muscle synergies
  5. the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movement: proprioception
  6. the cooperation of the nervous and muscular system in gathering and interpreting information and executing movement: sensorimotor integration
  7. the use of sensory information and sensorimotor integration to help the human movement system in motor learning: feedback
  8. the process whereby sensory information is used by the body to reactive- ly monitor movement and the environment: internal feedback
  9. information provided by some external source, such as a health and fitness professional, to supplement the internal environment: external feedback
  10. this pulse can be found by placing two fingers along the right side of the arm in line and just above the thumb: radial pulse
  11. this pulse can be found be lightly placing two fingers on the neck, just to the side of the larynx: carotid pulse
  12. This zone of training is used to build aerobic base and aids in recovery- : One
  13. this training zone of training increases aerobic and anaerobic endurance- : Two
  14. this training zone is used to build high end work capacity: Three
  15. How can you determine someone's estimated maximal heart rate?: - 220-age
  16. the pressure of circulating blood against walls of the blood vessels after blood is ejected from the heart: blood pressure
  17. What is the recommended body fat percentage for a young man?: 8-22%
  18. What is the recommended body fat percentage for a young woman?: - 20-35%
  19. What body fat percentage would signal that a man is "athletic": 5-13%
  20. What body fat percentage would signal that a woman is "athletic": 12-22%
  21. How can you calculate someone's fat mass?: Body fat % x scale weight

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  1. this type of flexibility is designed to increase joint ROM, improve muscle imbalances and correct altered joint motion: corrective flexibility
  2. this type of flexibility uses myofascial release and active-isolated stretch- ing techniques to improve the extensibility of soft tissue and increase neuro- muscular efficiency by using reciprocal inhibition: active flexibility
  3. this type of flexibility requires integrated, multiplayer soft tissue extensi- bility, through full range of motion -- would be acceptable at the power level of the OPT model: Functional flexibility
  4. stretching technique that focuses on neural system and fascial system in the body -- by applying gentle force to an adhesion or knot, the elastic muscle fibers are altered from a bundles position into a straighter alignment with the direction of the muscle or fascia: myofascial release
  5. the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds: Static stretching
  6. the process of using agonists and synergists to dynamically move the joint into a range of motion: active-isolated stretch
  7. the active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion: dynamic stretch
  8. the ability of the circulatory and respiratory systems to supply oxy- gen-rich blood to skeletal muscles during sustained physical activity: Car- diorespiratory fitness
  9. Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of psychologic, psychical and performance adaptations by placing stress on the cardiorespiratory sys- tem: integrated respiratory training
  10. low intensity-exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow: general warm up
  11. low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow: specific warm-up
  12. What does FITTE stand for?: Frequency, Intensity, Time, Type, Enjoyment
  13. the number of training sessions in a given time frame: frequency
  14. the level of demand that a given activity places on the body: intensity
  15. the highest rate of oxygen transport and utilization achieved at maximal physical exertion: VO2 Max
  16. The difference between resting and maximal or peak oxygen consump- tion: oxygen uptake reserve (Vo2R)
  17. The point during graded exercise in which ventilation increases dispro- portionately to oxygen uptake, signifying a switch from aerobic to anaerobic energy production: Ventilatory threshold (Tvent)

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  1. The length of time an individual is engaged in a given activity: Time
  2. The type or mode of physical activity that an individual is engaged in: Type
  3. The amount of pleasure derived from performing a physical activity: En- joyment
  4. Excessive frequency, volume, intensity of training, resulting in fatigue: - Overtraining
  5. a maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine: drawing-in maneuver
  6. occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time: bracing
  7. when the body is in equilibrium and stationary, meaning no linear or angular movement: balance
  8. the ability to move and change directions under various conditions with- out falling: dynamic balance
  9. exercises that generate quick, powerful movements involved explosive concentric muscle contraction preceded by an eccentric muscle action: Plyo- metric (reactive) training
  10. To move with efficiency, forces must be dampened (eccentrically), sta- bilized (isometrically), and then accelerated (concentrically): integrated perfor- mance paradigm
  11. the ability to move the body in one intended direction as fast as possible- : speed
  12. the number of strides taken in a given amount of time: stride rate
  13. the distance covered with each stride: stride length
  14. proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis: - Frontside mechanics
  15. proper alignment of the rear leg and pelvis during sprinting, which in- cludes ankle plantarflexion, knee extension, hip extension, and neutral pelvis- : backside mechanics
  16. the ability to accelerate, decelerate, stabilize, and change direction quick- ly while maintaining proper posture: agility
  17. the ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during func- tional activities: quickness
  18. prolonged stress or stress that is intolerable and will produce distress to the system: exhaustion

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  1. What is a good test for a trainer to assess the muscular endurance of the upper body?: Push Up assessment
  2. What affect do beta-blockers have on the heart?: They decrease heart rate
  3. A trainer performs static stretching of the calves on his client after assessing an overhead squat. What may have prompted him to do so?: The client's feet turned out
  4. What type of flexibility would be appropriate for the Power level Phase 5 of the OPT model?: functional flexibility
  5. To most effectively target the tensor fascia latae, while standing a client's back leg should be in what position?: externally rotated
  6. Which type of flexibility is designed to increase joint range of motion, im- prove muscle imbalances and correct altered joint motion?: corrective flexibility
  7. Predictable patterns of muscle imbalances: postural distortion patterns
  8. what does dynamic stretching use to improve soft tissue extensibility?: - reciprocal inhibition
  9. how long does pressure need to be held on the tender spot while using self-myofascial release?: 30 seconds minimum
  10. how can a trainer tell that a client is ready to advance from stage I to stage II cardiorespiratory training?: client can maintain a zone 1 heart rate for 30 minutes
  11. what formula is used to determine a client's target heart rate during exercise?: Heart Rate Reserve Method
  12. what are the muscles of global stabilization system primarily responsible for?: transferring loads between the upper and lower extremities
  13. If a client is portraying difficult in a prone iso-ab exercise, what is one way to regress the movement?: quadruped arm and opposite leg raise
  14. what do the local core stabilizers attach to?: vertebrae
  15. How long should a client hold the landing position of a squat jump?: 3- seconds
  16. Ice-skaters are an example of which type of exercise?: Plyometric-Power
  17. What is an alternative name for plyometric training?: Reactive training
  18. During butt kicks, a personal trainers recognizes his client arching his low back at the height of the jump. This signifies that which muscle group may be experiencing some tightness?: quadriceps
  19. how much caffeine per kg of body weight should be consumed about an hour prior to exercise to produce the most effective ergogenic response?: - 3-6mg
  20. What is the recommendation for for caffeine intake for performance en- hancement?: 3-6mg/kg

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  1. Excess intake of Vitamin D can lead to?: Calcification of arteries
  2. large doses of beta-carotene can cause an increased risk of?: lung can- cers in smokers
  3. How should calcium supplements be consumed for best results?: spaced throughout the day
  4. what is the process of communication that shows appreciation or clients and their strengths?: affirmations
  5. What are the two type of fitness goals?: process and product
  6. A client has achieved the maintenance stage if he or she has maintained change for _____________________.: 6 months or more
  7. what is the most frequently reported reason for people not exercising?: - lack of time
  8. shortness of breath: dyspnea