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NASM Show Up Fitness Questions and
Answers Already Passed
How long should a certified personal trainer maintain accurate financial, contract, appt, and tax records including original receipts ✔✔4 years
A CPT needs to obtain ___ ceu's every 2 years; ___ hours/1 hour= .1 ceus ✔✔2.0 ceus; 0.1 ceus
_____ % of the population has low back pain ✔✔80% or 4/
____% of the population is overweight/obese ✔✔75%
Type II diabetes is ___% of diabetes and is the _______-_________ form of diabetes ✔✔90%; insulin resistant
What is the tempo for phase 1: stabilization ✔✔4 2 1
Rest period of stabilization ✔✔ 0 - 90 seconds
What phase do we see vertical loading? ✔✔phase 1: stabilization
How many sets in stabilization phase ✔✔ 1 - 3 sets
what percentage intensity is phase 1 stabilization ✔✔ 50 - 70%
How long should a client be within each phase of the OPT model? ✔✔ 4 - 6 weeks
What is the stabilization phase important for? ✔✔correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception
Acute variables of Phase 2: Strength Endurance and ex) ✔✔Super Sets: two exercises performed back to back no rest
ex) bench press into a pushup
What is scaption? ✔✔A shoulder stabilization exercise
Acute Variables of Phase 3: Hypertrophy
4 - 6 sets
85 - 100% intensity
Acute variables of phase 5: Power
tempo:
rest period:
sets:
intensity: ✔✔X-X-X tempo
3-5 min rest period
3-6 sets
85-100% intensity for 1st exercise, 30-45% or 10% BW for 2nd exercise
What is phase 5 is important for optimizing... ✔✔rate of force production and explosiveness
The condition of being considerably overweight, and refers to a person with a BMI of 30 or more or who is at least 30 lbs over weight ✔✔obesity
Refers to a person with a BMI of 25 to 29.9 or 25 to 30 lbs overweight for height ✔✔Overweight
Proprioception ✔✔The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
Super Set ✔✔Set of two exercises that are performed back-to-back, without any rest time between them.
What is the human movement system ✔✔The combination and interrelation of the nervous, muscular, and skeletal systems.
Basic unit of the nervous system ✔✔neuron
3 parts of a neuron ✔✔cell body, dendrites, axon
Basic unit of the muscular system ✔✔sarcomere
What makes up a sarcomere ✔✔Actin (thin) and Myosin (thick) filaments
Type II muscle fibers (fast-twitch) are helpful in what? Where would it be located? Type of athlete? ✔✔produce maximal strength but fatigues quickly; quads or chest; sprinter or power lifter
Examples of Catabolic hormones and what is it? ✔✔Cortisol and glucagon, breaks down
Examples of Anabolic hormones and what is it? ✔✔insulin and testosterone; build up
What does the pancreas do? ✔✔Produces insulin
Main mover of an exercise ✔✔agonist
Agonist in bench press? ✔✔pec major or chest
agonist in lat pulldown ✔✔latissimus dorsi or back
agonist in military press ✔✔deltoids or shoulders
Agonist in squats ✔✔Quads and Glutes
The secondary or assist to prime mover ✔✔synergist
synergists in a bench press ✔✔triceps and anterior deltoid
synergists in a lat pulldown ✔✔biceps
synergists in a military press ✔✔triceps
synergists in a squat ✔✔hamstrings
opposing muscles ✔✔antagonists
Antagonist - bench press ✔✔posterior deltoid
Golgi tendon organs are ✔✔receptors sensitive to change in tension of muscle and rate of that change
joint receptors are ✔✔Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint.
Arthrokinematics is ✔✔joint motion
Describe slow twitch fibers type 1 ✔✔more mitochondria, increased O2 delivery, smaller in size, less force production, slow to fatigue, long term contractions (stabilization)
Describe fast twitch fibers type II ✔✔fewer mitochondria, decreased O2 delivery, larger in size, more force production, quick to fatigue, short term contractions (power)
What fraction of population experiences low back pain? ✔✔4/
What type of joint primarily moves in one plane of motion ✔✔hinge joint
What layer of connective tissue is underneath the fascia and surrounds the muscles? ✔✔Epimysium
What part of the heart has the holding chambers? What are they called? ✔✔Upper chambers, atrium/atria
Where are the pumping chambers of the heart located? What are they named? ✔✔lower chambers, ventricles
What carries blood to the heart? ✔✔veins
What carries blood away from the heart? ✔✔arteries
What is the average resting HR? ✔✔70-80 bpm; 75 for women and 70 for men
When reading BP what is the top number and what is the bottom? ✔✔systolic over diastolic pressure
A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate (pace maker) ✔✔SA Node (sinoartrial)
Heart Rate x Stoke Volume= Q , the overall performance of the heart ✔✔Cardiac Output
Which chamber pumps blood to the lungs? ✔✔right ventricle
Which of the following are small veins that connect capillaries to the larger veins? ✔✔venules
Which Chamber of the heart holds deoxygenated blood ✔✔right atrium
What is stored glucose called? ✔✔glycogen
Creation of glucose from stored non-carb sources ✔✔gluconeogenesis
How long does the ATP PC system last? What is the primary muscle fiber involved and at what intensity? Example athlete? Utilization? ✔✔0-30 seconds; Fast twitch (type II) and high intensity; Sprinter; Carb
When does glycolysis occur? At what intensity? ] ✔✔30 sec-3 minutes; moderate intensity (1- laps around a track)
When does Oxidation kick in? Intensity? What muscle fibers are targeted? What is utilized? Example athlete? ✔✔3+ minutes; Low intensity; slow twitch (type I); fat; distance runner
In what order does oxidation occur? ✔✔aerobic: beta oxidation , Krebs cycle, electron transport chain
What are the most important aspects of Bio Energetics ✔✔Duration and Intensity
What does EPOC stand for and what is it? ✔✔Excess Post Oxygen Consumption and is the afterburn
Elevation of metabolism after exercise ✔✔Excess post oxygen consumption (EPOC)
What is the proper order for oxidation of a free fatty acid? ✔✔Aerobic glycolysis, Krebs cycle, ETC
What energy system is a power lifter/sprinter utilizing? ✔✔ATP-PC
What plane of motion bisects the body into right and left halves ✔✔sagittal plane
Example of sagittal plane movement ✔✔squats, lunges, bicep curls
What plane of motion bisects the body into front and back halves ✔✔frontal plane
Examples of frontal plane movements ✔✔abduction and adduction movements
side lateral raises, side lunges, and side shuffling
jumping jacks and spinal lateral flexion
What plane of motion bisects the body into top and bottom halves ✔✔tranverse plane
Examples of transverse movements ✔✔bench press, chest flies, reverse flies, bicycle crunches
What plane of motion is most prone to injuries ✔✔transverse plane
When a muscle shortens what movement is taking place ✔✔concentric muscle contraction
When doing a pull up when does concentric muscle contraction take place? ✔✔pulling upwards
when a muscle lengthens what movement is taking place ✔✔eccentric muscle contraction
During a squat when is the eccentric movement occurring? ✔✔in the downward loading phase
example of an isometric contraction ✔✔prone iso ab (plank) or wall sit
Where is force couple seen in a military press ✔✔upper traps, lower traps, and serrates anterior
Positioned on the same side of the body ✔✔ipsilateral
An imaginary bisector that divides the body into right and left halves ✔✔sagittal
An imaginary line dividing the body or body parts into top and bottom portions ✔✔transverse
A bending movement in which the relative angle between two adjacent segments decreases ✔✔flexion
a straightening movement in which the relative angle between two adjacent segments increases ✔✔Extension
an imaginary bisector that divides the body into front and back halves ✔✔Frontal
a movement in the frontal plane away from midline of the body ✔✔Abduction
movement in the frontal plane back toward the midline ✔✔adduction
When a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle ✔✔Concentric
When a muscle develops increased tension while lengthening ✔✔Eccentric
When a muscle is exerting force equal to the force being placed on it leading to no visible change in muscle length ✔✔isometric
When a muscle shortens at a constant speed over the full range of motion ✔✔isokinetic
The resting length of a muscle and the tension the muscle can produce at this resting length. ✔✔length-tension relationship
Muscle groups moving together to produce movement around a joint ✔✔Force couple
Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements ✔✔Motor Learning
