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A collection of questions and answers related to nasm's women's fitness specialist certification. It covers various topics, including the endocrine system, menstrual cycles, menopause, cardiovascular health, exercise physiology, and training principles. Useful for individuals preparing for the nasm women's fitness specialist exam or for those seeking to enhance their knowledge of women's fitness.
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Which body system secretes hormones to regulate body systems? ✔✔Endocrine
Number of days in the average mensual cycle ✔✔ 28
Resting HR in pregnant women increases how many weeks into pregnancy? ✔✔ 2 - 5
Menopause typically starts in what age range ✔✔ 45 - 55
Blood volume pumped in liters per minute ✔✔Cardiac Output
Amount of average adults that participate in leisure time activities ✔✔75%
Number of women in the US that currently have osteoporosis ✔✔8 million
Most common form of arthritis ✔✔Osteoarthritis
To be diagnosed with fibromyalgia, a woman has tenderness in how many areas ✔✔ 11
Minimum number of minutes of moderate exercise per week to improve health in adult women ✔✔ 150
Body type that is typically tall and thin. ✔✔Ectomorph
Absence of several mensual cycles. ✔✔Amenorrhea
Drives a client who responds well to intrinsic motivation ✔✔Personal accomplishment
The process of establishing positive relationships ✔✔Rapport
A natural reason for amenorrhea ✔✔Menopause
The most direct contributor to muscle imbalance ✔✔Occupation
76-85% of HR max ✔✔HR zone two
86-95% of HR max ✔✔HR zone three
Partial curl up and modified push up test ✔✔Strength Assessments
Overhead squat test ✔✔Dynamic postural assessment
Feet flatten, knees turn in, feet turn out, knees move outward ✔✔Anterior squat assessment imbalances
LPHC excessive forward lean, low back arches, shoulders, arms fall forward ✔✔Lateral squat assessment imbalances
Heels rise ✔✔Posterior squat assessment imbalances
High-heeled shoes place the foot into a prolonged state of? ✔✔Plantar Flexion
Active flexibility uses which two modalities of flexibility training? ✔✔SMR & Active isolated
Which body position should a client who is pregnant avoid one she enters the third trimester? ✔✔Back lying
Which technique is contraindicated for clients who have osteoporosis? ✔✔Self myofascial release
Functional flexibility combines which forms of flexibility training? ✔✔SMR & dynamic stretching
Extra calories burned after a bout of high intensity exercise is known as what? ✔✔EPOC
Which of the following is an absolute contraindication to exercise for women who are pregnant? ✔✔History of premature labor
The Karvonen method incorporates information from what to establish training intensity ✔✔Resting Heart Rate
A push up with rotation is an example of what type of resistance exercise ✔✔Stabilization
Principle that states training programs should reflect the desired outcome ✔✔SAID
NASM recommends what resistance training systems ✔✔Vertical
A training system where the client alternates exercises from upper to lower body for each set throughout a circuit is known as what? ✔✔Peripheral heart action
Increasing the rate of force production is the focus of which of the following resistance phases? ✔✔Power
Having a client train in phases 1, 2, and 5 throughout the course of a week is an example of what? ✔✔Undulating periodization
What phase of training helps prepare the body for the demands of higher levels of training? ✔✔Stabilization endurance
What phases of training is most appropriate for healthy female athlete who has completed training ins phases 1 and 2 ✔✔Power
What type of fitness plans is most appropriate for the beginning client who is also in the first trimester of pregnancy ✔✔Linear
What is the most appropriate training tempo for the power level of training? ✔✔1/1/
What macronutrient should make up the majority of a woman's caloric intake? ✔✔Carbohydrates
Percentage of an adult's total daily calories lies within the acceptable macronutrient range for protien ✔✔30%
A fat soluble vitamin ✔✔Vitamin D
Within the acceptable macronutrient range for fat for an adult ✔✔20%