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NASM PRACTICE EXAM QUESTIONS
AND ANSWERS ALREADY PASSED
A participant experiencing upper crossed syndrome would most benefit from strengthening which muscle groups? ✔✔mid-trapezius and rhomboids
What specific type of communication will help build a climate of trust, caring and accpetance between the instructor and participants? ✔✔supportive communication
Using an appropriate work-to-rest ratio in interval training to match a sport requirement is an example of which type of training? ✔✔metabolic specificity
Which term best describes a systematic and planned approach of intermittently changing the exercise stimulus over time to enhance the adaptation response? ✔✔Periodization
The relaxation of a muscle after a 20 - 30 second static stretch is due to which mechanoreceptor? ✔✔golgi tendon organs
Performing intervals of 2 minutes of 80% (work phase) intensity followed by 2 minutes of 40% intensity (recovery phase) primarily target which metabolic energy system? ✔✔glycolysis
An instructor who transitions with "8, 7, 6, 5, forward, jumps, ready, go" is using which musical cueing approach? ✔✔4-beat cueing
Which exercise movement most critically needs a modification for a participant with hypertension? ✔✔an 2 minute plank exercise
Performing a slow-tempo shoulder press that implements a 2-second pressing phase, 4-second lowering phase, and one second holding phase will best describe which musclar adaptation response? ✔✔increased endurance
Which condition is considered the most severe type of heat emergency, where elevated internal temperatures can cause vital body systems to fail? ✔✔heat stroke
Which muscle is primarily responsible for breath expiration during exercise? ✔✔abdominals
Near the completion of an exercise class, a participant begins to show signs of confusion, rapid heart rate, rapid breathing, and is not sweating. The participant is most likelyexperiencing what safety concern? ✔✔dehydration
Which exercise would be the most appropriate to target a common underactive muscle of the lumbo-pelvic-hip complex (LPHC)? ✔✔leg abduction exercises
Which chronic condition creates a special consideration of dyspnea and should be closely monitored in an exercise setting? ✔✔cardiovascular disease
What portion of the heart originates the electrical impulse that initiates the contraction of the heart muscle, and is also considered the pacemaker of the heart? ✔✔sinoatrial node
Exercise classes that employ a steady state heart rate in the moderate intensity range for 30 - 40 minutes is primarily targeting which energy system? ✔✔aerobic
Which term best describes an experiential development tactic that includes attending other instructor's classes? ✔✔peer participation
An instructor who teaches using the professional standard of facing the participants is using which specific teaching style? ✔✔mirror image teaching
In a 60 minute high intensity interval class, how often should the instructor encourage hydration breaks? ✔✔about every 15-20 minutes
Asking the class to verbally respond to you at certain times, or in response to a question is an example of what specific type of communication? ✔✔two-way communication
An instructor utilizes battle ropes, box jumps, and medicine ball slams in his class format. The class is most likely a format to target which adaptation category? ✔✔power
What is the best term to describe individuals that have a state of no physical fitness, reduced cardiorespiratory and muscular function, and decreased flexibility and core strength? ✔✔deconditioned
What should an instructor advise a participant who is presenting a score of +4 on the Dyspnea Scale? ✔✔"you should slow down or stop working at this intensity level"
What joint movements take place in the sagittal plane? ✔✔flexion and extension
Trunk rotation exercises primarily take place in which plane of motion? ✔✔transverse
Once an injury or safety incident occurs, and all affected parties are approprately addressed and safety is secured, what is the next best step for the group fitness instructor to complete as soon as possible to reduce risk of liability? ✔✔full documentation of the incident
What engagement strategy can group fitness instructors use to help build rapport and increase retention by individualizing the experience? ✔✔using the participants' first names whenever possible
In a pre-natal exercise class design, instructors should eliminate exercises in what two positions for those women who are past their first trimester? ✔✔prone and supine
Which phase of the General Adaptation Syndrome is relevant when recovery time is insufficient to allow the body to tolerate the stress of training? ✔✔exhaustion phase
What adaptation is most likely from performing an interval routine exercise program at 76-85% of maximum heart rate? ✔✔increased anaerobic threshold
A participant collapses within an exercise class and becomes unresponsive. What is the first step the instructor should take in the appropriate emergency response? ✔✔activate emergency management systems
Which actions best explain the process of the visual teaching style? ✔✔demonstrations of correct form and technique of movements
Activities and exercises that are designed to prepare the body for movement and gradually increase core temperature belong in which component of the class design? ✔✔movement prep
Incorporating movements like slow controlled arm circles, bodyweight squats and lunges, and slow torso rotations within the movement prep phase of the class are most likely used for what purpose? ✔✔dynamic flexibility
Which benefit is more associated with strength-based classes as compared to cardio-based classes? ✔✔improved postural stability and muscular endurance
What condition refers to developing benign growths on the vocal chords from misue and abuse? ✔✔vocal nodules
For music to be considered legal when teaching exerise classes, who needs to be compensated? ✔✔publishers, songwriters, record labels, and artists
Before posting any group fitness class information on social media platforms, what step should group fitness instructors take? ✔✔check with club or fitness center social media policies where the instructor teaches
What is a concern of a participant moving too quickly between supine and standing positions? ✔✔sudden decrease in blood pressure
Which term applies to the professional standards of protecting client and participant information? ✔✔Confidentially
Which example of touching would be most appropriate from the instructor if the participant acknowledges that physical contact is okay? ✔✔giving a high-five or a fist bump for successful completion of a task
What would be the primary reason for an instructor to limit number of participants or ask people to attend a different class? ✔✔space limitations to safely perform exercises
Which benefit of exercise refers to the increase in bone strength and prevention of bone loss? ✔✔increased bone density
What is the overall goal of the "transition" or cool-down component of an exercise class? ✔✔gradually decrease in intensity
Which method of measuring exercise intensity involves the use of a 0-10 scale where individuals rate how hard they think they are working? ✔✔rating of perceived exertion
An instructor who uses points, facial expressions, and hand claps is demonstrating which cueing technique? ✔✔non-verbal cues
An instructor who takes time to answer questions of participants before or after class is demonstrating what particular value of participant engagement and retention? ✔✔availability
When teaching a bent over row, which statement is the most preferred method of correcting poor upper body position of a participant? ✔✔"Keep the head in a neutral position."
Which term best describes the negative effect of common daily repetitive movements, such as working on a computer or a laptop that creates areas of overactive or underactive muscles? ✔✔kinetic chain dysfunction
A group fitness instructor who is concerned about the effectiveness of a new training style or approach should seek what type of information resource first? ✔✔evidence-based, peer- reviewed research
What is the flexibility and mobility technique that uses body weight to apply pressure to tight areas or muscle "knots" to elicit relaxation? ✔✔self-myofascial release
Which piece of weighted equipment would be most appropriate for power and explosive-based training such as throws and slams? ✔✔medicene ball
In an exercise class where exercises are performed for timed intervals, how many 32-count phrases in 128 bpm music would equal about 30 seconds? ✔✔two
Unless a class format is specifically designed for a warmer environment, most exercise classes should not exceed what recommended temperature? ✔✔72 degrees F
Which corrective cue would best address a "mashing" of pedals in a seated climb of a cycle class? ✔✔"Use a full pedal stroke and engage both glutes and hamstrings"
Which cue best describes the correct technique of a downward-facing dog pose in yoga? ✔✔"pull the shoulders away from the ears"
Performing resistance training exercise sets with higher repetitions and lower amount of weight will best enhance which muscular adaptation response? ✔✔muscular endurance
Which benefit would be more associated with participation in cardio-based exercise classes? ✔✔reduction of cardiovascular risk factors for disease
Which term describes the amount of blood that is pumped with each contraction of the heart? ✔✔stroke volume
What is the best guideline for fluid intake before exercise? ✔✔consume about 1.75 - 2.5 cups of fluid 2 hours before exercise
Which term best describes an exercise class where the instructor must memorize choregraphy that was designed by an exercise class brand? ✔✔pre-choreographed
What is the best cue to address the hands clasped together during a plank (prone iso-ab) movement? ✔✔"keep forearms parallel"
A class that alternates between short time frames of intense exercises and periods of rest and recovery will best target which fitness component? ✔✔cardiovascular fitness
An instructor teaches her class at a music tempo of 150 - 160 bpm. Which formats is most safe for her to teach at this tempo? ✔✔tabata
With which condition is a loss of balance and coordination most likely? ✔✔stroke
What is the form of usuable energy created by the biochemical processes of metabolism? ✔✔adenosine triphosphate (ATP)
Which metabolic energy system utilizes glucose to create energy without the presence of oxygen? ✔✔anaerobic glycolysis
Which chronic condition would most benefit from exercise to reduce the risk of falls and fractures? ✔✔osteoporosis
Which of the following is the most progressed push-up exercise? ✔✔perform with feet elevated on a surface
How should exercises progress within the general movement prep period? ✔✔gradually increase in intensity
If targeting muscular strength is the class vision, what is the best change to elicit continual improvements? ✔✔increase the amount of weight lifted
Which exercise class type is most likely to address balance and stability components of fitness? ✔✔yoga
The positive feelings of increased enjoyment and satisfaction from participation in an exercise program is an example of which type of motivation? ✔✔Intrinsic
What format best describes a 30 - minute class that primaily includes multiple variations and sets of slow-speed exercises such as squats, lunges, push-ups, bicep curls, presses, crunches, and rows? ✔✔resistance
What group fitness instructor skill refers to the ability to create a seamless experience in a full exercise class for all participants? ✔✔class flow
Which benefit is most related to a format-specific movement preparation versus a general movement preparation? ✔✔improved movement efficiency and skill
Which benefit of exercise refers to stronger ligaments and tendons? ✔✔increased tissue tensile strength
Performing pushups on the knees as opposed to the toes is what kind of modification manipulation? ✔✔shortening the lever length
What is the best way to maintain performance improvements in a HIIT based class if the current work interval intentsity is 76 - 85% of max hear rate? ✔✔increase intensity of work interval to 86 - 95%, but decrease time of work interval
Which action would be considered beyond a certified group fitness instructor's scope of practice? ✔✔completing postural assessments of participants
Near the completion of an exercise class, a participant begins to show signs of confusion, rapid heart rate, rapid breathing, and is not sweating. The participant is most likely experiencing what safety concern? ✔✔dehydration
The maximum amount of weight that an individual can lift best describes which fitness term? ✔✔one-rep maximum
Which metabolic system is most responsible for providing energy for explosive power moves that are short, such as a single tuck jump or single burpee? ✔✔ATP-PC
