NASM Practice Test
Which of the following best describes Maximal Oxygen Consumption (Vo2max)?
Correct answer: The maximum rate of oxygen consumption and transportation achieved during maximum physical exertion
Maximum oxygen consumption (Vo2max) is the highest rate of oxygen consumption and transportation achieved during maximal physical exertion. Because of the equipment required, the time involved, and the client's willingness to perform at maximum physical capacity, measuring VO2 max is not always practical. As a result, submaximal tests, such as the YMCA 3 Minute Step Test, are frequently used to calculate appropriate training intensities.
What is the goal of employing the Heart Rate Reserve (HRR) Method, also known as the Karvonen Method?
Correct answer: To calculate training intensity based on the difference between a person's predicted maximal heart rate and resting heart rate
The Heart Rate Reserve Method is used to calculate training intensity based on the difference between a person's predicted maximal heart rate (MHR) and resting heart rate (RHR). The most widely used and accepted method of determining training intensity is to select a predetermined Target Heart Rate (THR). This value can be calculated using the following formula: THR = [(HRmax - HRrest) x desired intensity] + HRrest.
What are the likely overactive muscles if your client's feet turn out during the overhead squat assessment?
Correct answer: Lateral gastrocnemius
If your client's feet protrude during a squat assessment, he or she most likely has an overactive lateral gastrocnemius. The soleus and biceps femoris are two other muscles that may be overactive (short head). Self-myofascial release and static stretching of the gastrocnemius and soleus are two stretches that could be used to correct this issue.
What is one of the likely underactive muscles if you notice your client's lower back arches during an overhead squat assessment?
Correct answer: Gluteus maximus
If your client's lower back arches during an overhead squat assessment, the gluteus maximus is one of the likely underactive muscles. Other muscles that may be underactive include the hamstring complex and intrinsic core stabilizers. Self-myofascial release and static stretching of the quadriceps, latissimus dorsi, and hip flexor complex are two possible treatments for this issue.
What percentage of adults suffer from musculoskeletal lower back pain?
Correct answer: 80%
Nearly 80% of all adults suffer from lower back pain, which is frequently caused by long periods of sitting in enclosed workspace or by performing manual labor. Musculoskeletal pain frequently results in muscular dysfunction and, as a result, injuries.
What is the maximum rate of oxygen use and transport during peak exertion, as a measure of cardiorespiratory fitness?
Correct answer: VO2 max
VO2 max is a measure of cardiorespiratory fitness that measures the maximum rate of oxygen use and transport. The Rockport Walk Test and the YMCA 3 Minute Step Test are good estimates of a client's VO2 max, despite being difficult to test accurately.
What is a methodical approach to assessing a client's structural and functional status?
Correct answer: Fitness assessment
A fitness assessment is a methodical way of observing a client's structural and functional status. This is a method of observation and data collection used by a health and fitness professional to determine a client's specific exercise needs.
What kind of information does a fitness assessment provide?
Correct answer: All of the above
A fitness assessment will provide information about the client's medical history, health issues, previous injuries or conditions, habits and hobbies, and an overall representation of the client's needs and goals. This enables the health and fitness professional to create a plan that is unique to the client.
Which of the following tasks should not be performed by a health and fitness professional for the client?
Correct answer: Recommend diets and supplements
Prescription of specific diets and supplements is not something a health and fitness professional should do for a client. Guidance on general dietary requirements may be provided, but the client should be referred to a dietitian for a specific diet plan.
Which of the following is subjective fitness assessment information?
Correct answer: Occupation
The occupation is a subjective piece of information derived from the fitness assessment. The other answer options are objective and contain data that can be measured in some way.
Which of the following types of records should a fitness professional keep?
Correct answer: A record of clients' resistance training progress
Every workout in a client's training program should be tracked by a fitness trainer so that fitness progress can be identified and celebrated. Other types of records pertain to the business aspect of training, such as the number of days worked or the amount of income generated.
How can an exercise leader help a client on their fitness journey?
Correct answer: The exercise leader can set a good example of a balanced approach to fitness
Many clients look up to exercise leaders, and this is a powerful position to hold. Exercise leaders must model emotional health in relation to fitness and support each client on their own unique fitness journey. An exercise leader's role does not include nutrition advice or maximizing caloric burn. When a client complains, the exercise leader can redirect the conversation and educate the client on the importance of total body wellness.
One of your clients has coronary heart disease and is currently taking blood pressure medication. Which of the following methods would be best for judging intensity during exercise?
Correct answer: Rating of perceived exertion (RPE) method
Some medications, such as those commonly used to treat high blood pressure, can cause a person's heart rate to slow. As a result, during exercise or periods of exertion, a client's heart rate may register lower than usual, resulting in an inaccurate estimate of intensity.
As a result, a client's response is the most accurate gauge of intensity, which is why a fitness professional will use a subjective rating of perceived exertion (RPE) to judge intensity during exercise.
Why is the minimum-recommended essential body fat for a female 8-12%, whereas the essential body fat for a male is 3-5%?
Correct answer: Females require more body fat for proper reproductive system function
Because it works as part of the endocrine system to produce hormones, essential body fat is the minimum amount of fat required to support normal reproductive functions. Women require slightly more essential body fat for this purpose.
Though there is no set standard for body composition, studies show that the average amount of body fat for males is 10-20% and 20-30% for females.
How many repetitions should a pushing or pulling be performed?
Correct answer: Repeat up to 20 times
A fitness professional should have the individual perform up to 20 repetitions of movement during a pushing or pulling assessment. The fitness professional will be able to accurately observe movement efficiency and any potential muscle imbalances as a result.
What is the best SAQ assessment drill for clients who are trying to lose weight?
Correct answer: High-intensity circuits
When compared to moderate-intensity, long-duration exercise protocols, interval training with short, repeated bouts of high-intensity activity has been found to be highly effective for functional capacity, muscular power, fat and weight loss, and other metabolic adaptations.
This is an example of a high-intensity circuit that would benefit a weight-loss client:
30 seconds of jumping rope
Rest period: 20 to 60 seconds
30 seconds of cone shuffles
20 seconds of rest
30 seconds for one-ins and two-ins
Rest period: 20 to 60 seconds
Which phases should be used in a training plan for a client who wants to lose body fat but not gain lean mass?
Correct answer: Phases 1 and 2
The OPT model for body fat reduction entails increasing overall activity with an emphasis on endurance and volume, as well as interspersing cardiorespiratory training throughout the training plan. Phase 3 hypertrophy is not one of this client's objectives.
How many calories does protein provide per gram?
Correct answer: 4 calories per gram
Macronutrients, which include carbohydrates, fats, and protein, are nutrients that provide calories to the body for energy.
Protein contains 4 calories per gram.
Carbohydrates contain 4 calories per gram.
Fats (Lipids) contain 9 calories per gram
Which cognitive-behavioral approach is used when a fitness professional encourages a new fitness participant to walk in the woods or in a park where the environment is pleasing?
Correct answer: Disassociation
When a fitness professional encourages a beginner exerciser to go for a walk in the woods or a park where the environment is pleasing, they are assisting the client in practicing disassociation, a cognitive-behavioral approach in which an individual focuses on the external environment, such as noticing the scenery or listening to enjoyable music.
Disassociation can serve as a distraction by diverting an individual's attention away from the pain and fatigue that are common side effects of exercise.
Exercise science covers a broad range of the following topics except?
Correct answer: Scientology
Understanding how the body works is critical for developing safe and effective exercise programs. To function, all movement within the body requires or is dependent on energy.
When prescribing an exercise program, it must be appropriate for your client's current fitness level and achieve a balance of _____________ and ______________.
Correct answer: goals and needs
You must identify specific goals and obstacles that must be considered when developing an exercise program for your client. For example, they may have a goal of bench pressing 300 pounds, but it is not a realistic exercise for them at this time.
Muscle length and joint angle have changed. What is the nature of this contraction?
Correct answer; Isotonic contraction
A dynamic contraction, also known as an isotonic contraction, is distinguished by a change in muscle length and joint angle. An isotonic contraction can be concentric or eccentric in nature. An isometric contraction occurs when muscles push against a fixed resistance while there is no joint or body movement. Isotonic contractions involve repetitions, whereas isometric contractions require holding a fixed position for a set period of time.
Flexibility can also reduce the occurrences of:
Correct answer: all of the above
When it comes to personal training, injury prevention is critical. It is critical to include a solid flexibility program as part of your training for maximum benefits.
Stretching should be incorporated into a daily workout routine. Techniques of flexibility can be used in the following situations:
Correct answer: warm-up and cool down
If your client does not stretch, they run the risk of over tight muscles, injury, and pain. Gentle stretching is essential for maintaining their flexibility.
BV is a protein quality metric that measures how well a protein meets the body's essential amino acid requirements. The letters BV stand for:
Correct answer; biologic value
A higher-scoring protein source has an amino acid profile that is more closely related to the needs of the human body.