NASM - National Academy of Sports Medicine Nasm/Questions/Mcq 1 — Questions and Answers
Question 1: Which of the following best describes the principle of Specificity (SAID) in exercise programming?
- The body adapts generally to all forms of exercise equally
- The body adapts specifically to the type of demand placed upon it (Correct answer)
- Muscles grow only when trained to failure
- Overload must be applied randomly to prevent accommodation
Correct answer: The body adapts specifically to the type of demand placed upon it
The SAID principle (Specific Adaptation to Imposed Demands) states that the body will adapt specifically to the type of stress placed on it. Training for endurance produces endurance adaptations; training for strength produces strength adaptations.
Question 2: During a movement assessment, a client displays an anterior pelvic tilt. Which muscle is most likely UNDERACTIVE?
- Hip flexors
- Erector spinae
- Gluteus maximus (Correct answer)
- Rectus femoris
Correct answer: Gluteus maximus
Anterior pelvic tilt is associated with overactive hip flexors and erector spinae pulling the pelvis forward, while the gluteus maximus (a hip extensor) is typically underactive and unable to posteriorly tilt the pelvis.
Question 3: What is the recommended repetition tempo during the Stabilization Endurance phase (Phase 1) of the OPT model?
- Explosive (as fast as possible)
- 4/2/1 (eccentric/isometric/concentric) (Correct answer)
- 1/1/1 (eccentric/isometric/concentric)
- 2/0/2 (eccentric/isometric/concentric)
Correct answer: 4/2/1 (eccentric/isometric/concentric)
Phase 1 of the OPT model uses a slow, controlled 4/2/1 tempo to develop neuromuscular control and joint stability. The slow eccentric phase and isometric hold increase time under tension and enhance proprioceptive awareness.
Question 4: Which assessment is MOST appropriate for identifying limitations in ankle dorsiflexion?
- Davies Test
- Shark Skill Test
- Overhead Squat Assessment (Correct answer)
- Push-up Test
Correct answer: Overhead Squat Assessment
The Overhead Squat Assessment (OHSA) reveals compensations throughout the kinetic chain. Heels rising off the floor during the OHSA is a common indicator of limited ankle dorsiflexion (overactive soleus/gastrocnemius).
Question 5: In the context of the Human Movement System, what does 'arthrokinematics' refer to?
- The study of how muscles produce torque around joints
- The movement of joint surfaces relative to each other (roll, glide, spin) (Correct answer)
- The neurological signals that activate motor units
- The alignment of skeletal segments during static posture
Correct answer: The movement of joint surfaces relative to each other (roll, glide, spin)
Arthrokinematics describes the movements occurring between joint surfaces — specifically rolling, gliding (sliding), and spinning. These small accessory motions are essential for full, pain-free osteokinematic (bone) movement.
Question 6: A personal trainer notices a client's knees cave inward (valgus collapse) during a bodyweight squat. Which corrective strategy should be prioritized FIRST according to the NASM CEx model?
- Strengthen the vastus medialis with leg extensions
- Inhibit overactive adductors and TFL with self-myofascial release (Correct answer)
- Immediately add resistance to strengthen the glutes
- Prescribe plyometric drills to improve power output
Correct answer: Inhibit overactive adductors and TFL with self-myofascial release
The NASM Corrective Exercise continuum begins with Inhibit (SMR to overactive muscles such as the adductors and TFL) before lengthening, then activating underactive muscles, and finally integrating the pattern. Skipping inhibition leaves the overactive muscles pulling the knee into valgus.
NASM - National Academy of Sports Medicine Nasm/Questions/Mcq 1
Which of the following best describes the principle of Specificity (SAID) in exercise programming?