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NASM Physique and Bodybuilding Coach Exam
Questions and Answers
- Which supplement is believed to help increase the transport of fatty acids
into the mitochondria, but may have little actual effect on body fat loss? Select one: a. L-Carnitine b. Caffeine c. Carnosine d. Creatine
ANS: A. L-Carnitine
- Periodization does not appear to benefit muscle size changes when equat- ing for which variable between different periodized models? Select one: a. Strength at baseline testing b. Calorie intake c. Training volume d. Exercise selection
ANS: D
- What is a difference between a cheat meal and a refeed? Select one: a. Cheat meals always increase a known amount of calories. b. Refeeds are an increase in calories, coming from protein and fat. c. Refeeds consist of foods not normal to the client's standard diet during prep. d. Cheat meals consist of tracked or untracked calories
ANS: D
- As physique athletes get closer to competition prep, standard body com- position measuring devices become less beneficial as their error rates are larger than the weekly or monthly changes a client undergoes. What is often the best body composition assessment in the days and weeks leading up to competition? Select one: a. Scale Weight b. Progress Photosc. c Measurements c. Bioelectrical Impedance Analysis
ANS: B
- What muscle fiber type consists of endurance-oriented fibers that are fa- tigue-
- Which organization provides global oversight for sporting events to help educate athletes on performance enhancing drug (PED) use and helps prevent their utilization in sport? Select one: a. FDA b. WADA c. USDA d. DEA
ANS: B
- As a Physique Coach, you will be required to conduct quite a few assess- ments on your clients. What is the main reason for conducting assessments? Select one: a. To objectively and subjectively measure adherence and success b. To create self-efficacy c. To ensure adherence d. To collect data
ANS: A
- Beta-alanine has been shown to increase work capacity by increasing the acid buffering capacity of the body. What molecule does beta-alanine get converted into once integrated into the body?
Select one: a. L-Carnitine b. ATP c. Carnosine d. Creatine
ANS: C
- Which of the following supplements would be considered to contain all of the essential amino acids? Select one: a. Beta-Alanine b. Branched-Chain Amino Acids c. Whey Protein d. Glutamine
ANS: C
- Reverse dieting is a controlled increase of energy intake toward adequate energy availability. What is a characteristic of reverse dieting as defined in the literature? Select one: a. Maintaining a high protein intake > 2 g/kg/bw b. Adding 40 to 50 g of carbohydrates per week
- What is the body primed for post-competition season? Select one: a. Low levels of hunger b. Fat gain c. Optimal training recovery d. Muscle growth ANS: B
- What type of hypertrophy occurs that increases muscle size but does not directly affect the contractile units of the muscle tissue? Select one: a. In Series Hypertrophy b. In Parallel Hypertrophy c. Hyperplasia d. Sarcoplasmic Hypertrophy ANS: D
- Which compound has been known to enhance body fat loss but has cardiovascular damage as one of its main side effects? Select one: a. IGF- b. Insulin c. Diuretics d. Ephedrine ANS: D
- Physique Coaches often have to coach clients about hydration status, especially as they approach competition. What method of assessment is often the most practical way
for a client to assess hydration? Select one: a. Bioelectrical Impedance Analysis b. DEXA Scan c. Blood Analysis d. Urine Color Analysis ANS: D
- There are various terms used to describe different levels of intake for micronutrients and it is important that the Physique Coach understand the dif- ferent recommendations. What term describes the amount of a given nutrient consumed in a day to meet the known nutritional needs of more than 97.5% of healthy adults? Select one: a. Adequate Intake b. Recommended Dietary Allowance c. Tolerable Upper Intake Level d. Optimal Intake Level ANS: B
- How does the anabolic hormone testosterone exert its hypertrophic effect on muscle tissue? Select one: a. It reduces estrogen. b. It elicits gene transcription that increases the production of myofibrillar proteins (muscle proteins). c. It increases the amount of amino acids in the body. d. It causes muscle cells to swell with water, causing the appearance of larger muscles ANS: B
- What performance enhancing drug (PED) is often used by physique ath- letes to help with fat loss? Select one: a. Human Growth Hormone b. Testosterone c. Insulin d. Diuretics ANS: A
- What is a muscle called when it contracts to actively work against a movement? Select one: a. Compound Muscle b. Synergistic Muscle c. Agonist Muscle d. Antagonist Muscle ANS: D
- Which of the following describes lengthening; step 2 of the corrective exercise continuum? Select one:
a. Reducing the activity of the nervous system that innervates the myofascial tissue identified as overactive or short b. Using isolated strengthening techniques to get underactive muscles to function c. Reteaching functional movement patterns with better neuromuscular con- trol d. Restoring normal muscle extensibility and range of motion as well as reducing stiffness in the muscles identified as overactive and short ANS: D
- During the carb-up process, what foods should the Physique Coach rec- ommend that clients consume? Select one: a. Same foods eaten regularly during prep b. Low protein to avoid gastric distress c. Highly processed foods to reduce food volume d. High glycemic carbohydrates to store glycogen quicker
c. About 1.1% d. 11.8% ANS: B
- Ivette is a physique athlete in her offseason and is looking for ways to keep her activity up. Her coach has recommended incorporating exercise snacks into her day. Which component of the FITTE-VP principle is most critical when programming exercise snacks? Select one: a. Intensity b. Enjoyment c. Type d. Volume ANS: A
- Which of the following describes a rest-pause set configuration for resis- tance training? Select one:
a. Performing three or more exercises consecutively with minimal rest in between exercise sets b. Using moderate to heavy loads taken to failure, followed by a short rest interval, and then taken to failure again c. Performing an isolation exercise ahead of a compound exercise d. Performing slow movements with heavy loads on the negative portion of the lift ANS: B
- What is the main goal of the evoking process during motivational inter- viewing?
Select one: a. Set up the client's training program. b. Discuss communication expectations. c. Identify the client's ambivalence. d. Show interest in the client. ANS: C
- Which of the following describes the principle of reversibility? Select one: a. If positive adaptations that one has gained are lost after a stimulus has been reduced or removed b. When training volume is systematically adjusted to add more load and repetitions c. When there is a deceleration of positive adaptations to exercise training over time d. When individuals respond differently to the same training stimulus ANS: A
- What term is commonly used to describe maximal muscle size? Select one:
b. Hematocrit c. LDL Cholesterol d. Luteinizing Hormone ANS: B
- Which of the following would be considered a body aesthetic assessment? Select one: a. Waist Circumference b. Metabolic Panel c. Body Composition d. Symmetry ANS: D
- Which type of body aesthetic assessment focuses on how evenly distrib- uted muscle is compared to other muscle groups? Select one: a. Proportion b. Posing c. Symmetry d. Muscularity ANS: A
- Fat-soluble vitamins are stored in tissues, which makes having toxic levels present in a body more likely than water-soluble vitamins. As such, which vitamin should the Physique Coach be mindful of that might have the highest risk of toxicity? Select one: a. Vitamin B b. Vitamin C c. Vitamin B d. Vitamin K ANS: D
- Physique athletes are often looking to fully optimize their nutrition for muscle growth and recovery. What amount of protein per meal is considered optimal for muscle growth? Select one: a. 0.7 to 0.95 g/kg b. 0.2 to 0.3 g/kg c. 0.4 to 0.55 g/kg d. 0.3 to 0.4 g/kg ANS: C
- Amir is a Physique Coach who regularly incorporates the Corrective Exer- cise Continuum with his new clients. When he is explaining the importance of inhibition in the continuum, which technique does he recommend to reduce muscular tension? Select one: a. Self-myofascial rolling b. Finding their stretch tolerance c. Promoting intermuscular coordination
c. It will be more difficult to reduce body fat before competing. d. Poor posture can decrease their ability to perform poses properly. ANS: D
- The interference effect appears to be attenuated or fully circumvented, especially for hypertrophy outcomes, when which of the following occurs? Select one: a. When cardio and resistance training are on the same day, allowing for a complete recovery day following. b. When total cardio workloads are modest in magnitude and when cardio sessions are temporally separated from resistance training sessions c. When the maximum effective dose of cardio required to elicit the intended benefits is performed d. When moderate-intensity cardio, for a longer period is performed before a resistance training. ANS: B
- What step can manufacturers go through to be FDA approved for supple- ment quality (but not efficacy)? Select one: a. Over-the-Counter b. Good Manufacturing Practices c. New Drug Approval d. Monograph ANS: B
- How does bulimia nervosa differ from subclinical disordered eating? Select one:
a. Binge eating occurs only post-competition, as hunger returns. b. Binge eating occurs frequently followed by compensatory behavior. c. Restrictive eating causes extreme, chronic energy restriction, causing ex- cessive losses of body mass. d. Restrictive eating happens only during contest preparation, with a return to normal intake post-competition. ANS: B
- When a Physique Coach assesses a new client and discovers excessive kyphosis and protracted shoulders, which postural distortion pattern needs to be addressed? Select one: a. Excessive forward trunk lean b. Lower crossed syndrome c. Pes planus distortion syndrome d. Upper crossed syndrome ANS: D
- What is Phase 1 Stabilization Endurance Training designed to do? Select one: a. Increasing speed, agility, and quickness
