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NASM Show Up Fitness Questions and Answers: A Comprehensive Guide for Personal Trainers, Exams of Physical Activity and Sport Sciences

A comprehensive set of questions and answers related to nasm's show up fitness program, covering key concepts in personal training, exercise science, and human anatomy. It delves into topics such as exercise phases, muscle fiber types, energy systems, and biomechanics, offering valuable insights for aspiring and certified personal trainers. Structured in a question-and-answer format, making it easy to navigate and understand.

Typology: Exams

2024/2025

Available from 02/26/2025

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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 4/5
____% 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
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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