NASM Basic 3 — Questions and Answers
Question 1: Which energy system is the primary source for very short, high-intensity efforts lasting a few seconds?
- Oxidative system
- ATP-PC (phosphagen) system (Correct answer)
- Glycolytic system
- Lactate threshold system
Correct answer: ATP-PC (phosphagen) system
The ATP-PC (phosphagen) system provides immediate energy for short, explosive activities.
Question 2: What is the recommended weekly minimum of moderate-intensity aerobic activity for general health?
- 60 minutes
- 90 minutes
- 150 minutes (Correct answer)
- 300 minutes
Correct answer: 150 minutes
General guidelines recommend at least 150 minutes of moderate aerobic activity per week.
Question 3: What does the 'FITT' principle stand for?
- Form, Intensity, Time, Tempo
- Frequency, Intensity, Time, Type (Correct answer)
- Fitness, Interval, Training, Technique
- Force, Impact, Tension, Torque
Correct answer: Frequency, Intensity, Time, Type
FITT stands for Frequency, Intensity, Time, and Type, the variables used to design exercise programs.
Question 4: Which macronutrient provides 4 calories per gram and is the body's preferred energy source?
- Fat
- Protein
- Carbohydrate (Correct answer)
- Alcohol
Correct answer: Carbohydrate
Carbohydrates provide 4 calories per gram and are the body's primary fuel source.
Question 5: How many calories does one gram of fat provide?
- 4 calories
- 7 calories
- 9 calories (Correct answer)
- 2 calories
Correct answer: 9 calories
Fat is the most calorie-dense macronutrient, providing 9 calories per gram.
Question 6: Which term describes the maximum amount of oxygen a person can use during intense exercise?
- VO2 max (Correct answer)
- Resting metabolic rate
- Lactate threshold
- Heart rate reserve
Correct answer: VO2 max
VO2 max measures the body's maximum capacity to transport and use oxygen during exercise.
Question 7: What is the general purpose of a dynamic warm-up before exercise?
- To maximize one-rep max
- To prepare muscles and joints and increase blood flow (Correct answer)
- To replace the workout
- To cause muscle fatigue
Correct answer: To prepare muscles and joints and increase blood flow
A dynamic warm-up raises body temperature and prepares the body for the demands of activity.
NASM Basic 3
Which energy system is the primary source for very short, high-intensity efforts lasting a few seconds?