xWhich term describes the act of lightly pushing on a client’s shoulders when they are balancing on one foot so they can learn to maintain or recover balance?
a. Neuromuscular control
b. Perturbation
c. Sensorimotor function
d. Somatosensation
Perturbation = an external force applied when the client is balancing, forcing the neuromuscular system to respond and recover.
NOT THESE:
a. Neuromuscular control → The outcome of training (the body’s ability to coordinate muscles), not the act of pushing.
c. Sensorimotor function → The process of integrating sensory input (visual, vestibular, somatosensory) with motor output, not the external push.
d. Somatosensation → The body’s ability to sense position, touch, and movement, not the external disturbance itself.
Vestibular system
Somatosensory system
Visual system
Which scheme would be the most ideal to achieve stabilization and muscular endurance adaptations? Select one:
a. 2 sets, 20 repetitions, 50% 1RM
b. 5 sets, 5 repetitions, 85% 1RM
c. 3 sets, 10 repetitions, 77% 1RM
d. 4 sets, 8 repetitions, 30% 1RM
a. 2 sets, 20 repetitions, 50% 1RM because stablization and endurance is apart of the NASM OPT model and it’s characterized by:
- high reps (12-20)
- low to moderate intensity (50-70% 1RM)
- 1-3 sets
- slow tempo
AKA high reps, lower load, fewer sets
Which of the following is the most highly progressed plyometric exercise?
Select one:
a.
Sagittal plane box jump-down
b.
Sagittal plane box jump-up
c.
Transverse plane box jump-down
d.
Frontal plane box jump-up
Transverse plane box jump-down
WHY:
Sagittal plane (forward/backward) is the most basic and stable.
Frontal plane (side-to-side) adds more challenge.
Transverse plane (rotational) is the most advanced because it requires the greatest neuromuscular control, coordination, and joint stability.
A box jump-down is also more advanced than a jump-up, since landing mechanics and deceleration demand more control than simply producing upward force.
The addition of balance training to a strengthening program can enhance what?
Select one:
a.
Strength
b.
Vestibular senses
c.
Vision
d.
Somatosensation
Strength
If the question is about what balance training directly improves → the answer is somatosensation.
If the question is about what balance training enhances when combined with strength training → the answer is strength (NASM’s official key).
Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises? Select one: a. Sitting b. Standing c. Kneeling d. Lying down on back
Standing
BECAUSE standing requires the body to stabilize against gravity without external support so the deep core stablizers (transverse abdominus, multifidus, and pelvic floor) must engage more actively
Which of the following is considered a closed-chain exercise? Select one: a. Push-ups b. Biceps curls c. Machine leg extension d. Lat pulldown
Push Ups
With CLOSED CHAIN exercises, some part of your body (hands or feet) are fixed against a not moving surface. Examples include squats, pull ups, push ups.
Which of the following is considered an open-chain exercise?
Select one:
a.
Pull-up
b.
Push-up
c.
Bench press
d.
Barbell squat
Bench press
With OPEN CHAIN exercises, the hands or feet are free to move in space and are not tethered to a surface. Examples include: bench press, biceps curl, leg extension.
Using battle ropes is considered which sort of exercise?
Select one:
a.
Steady-state aerobic training
b.
High-impact activity
c.
Proprioceptive training
d.
Low-impact activity
Low-impact activity
Battle ropes are HIGH INTENSITY but they are LOW IMPACT because your feet are planted on the ground and there’s no jumping, pounding, or repetitive joint loading
Horizontal adduction is most common during what type of movement?
Select one:
a.
Squatting
b.
Pulling
c.
Hip hinge
d.
Pushing
Pushing
Think about bench press or push ups or chest fly… Pushing movements are typically horizontal adduction aka movement of the arms toward the midline in the TRANSVERSE plane
PULLING involves horizontal ABDUCTION such as rowing or shoulder extension
A client is taking prescription beta-blockers for hypertension. Which exercise is the safest for him to perform? Select one: a. Reverse crunch b. Knee-up c. Standing cobra d. Floor bridge
Standing cobra
For hypertension clients, exercises in supine (lying on back) positions can elevate blood pressure. Choose exercises that are either standing or seated positions.
In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging?
Select one:
a.
Zone 1
b.
Zone 2
c.
Zone 4
d.
Zone 3
What type of resistance training exercise best describes a kettlebell bottoms-up movement?
Select one:
a.
Stabilization-focused exercise
b.
Strength-focused exercise
c.
Plyometric exercise
d.
Balance exercise
Stabilization-focused exercise
BECAUSE a kettlebell bottoms-up movement (like a bottoms-up press or carry) requires you to hold the kettlebell inverted, with the heavy part above the handle.
This creates a highly unstable load, forcing the shoulder stabilizers, core, and grip muscles to work overtime to keep the kettlebell steady.
NOTE: If the load is unstable (like a BOSU, stability ball, or bottoms-up kettlebell), the answer is almost always “stabilization-focused.”
Why not the others:
b. Strength-focused exercise → While strength is involved, the bottoms-up variation is not about lifting maximal load; it’s about control.
c. Plyometric exercise → Plyometrics are explosive, stretch–shortening cycle movements (jumps, bounds, throws). Bottoms-up is SLOW and CONTROLLED.
d. Balance exercise → Balance is challenged indirectly, but the defining feature is stabilization under load, not balance training per se.
What is the term for a postural disturbance being added to a task in order to make the task more difficult?
Select one:
a.
Somatosensation
b.
Sensorimotor function
c.
Perturbation
d.
Neuromuscular control
What is an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms?
Select one:
a.
Asymmetrical resistance loading
b.
Feed-forward activation
c.
Proprioceptively enriched environment
d.
Integrative function
Which of the following modalities is most likely to allow for strength and/or power development in the transverse plane?
Select one:
a.
BOSU balls
b.
Strength machines
c.
Medicine balls
d.
Suspended bodyweight trainers
What type of lever could be described as having a fulcrum in the middle like a seesaw?
Select one:
a.
Fourth class
b.
First class
c.
Second class
d.
Third class
First class - examples: see saw, tricpes push down
NO fourth class.
Second class is where RESISTANCE is in the middle. Example: calf raise, push up - less common and typical example is calf raise
Third class is where the effort is in the MIDDLE so think biceps curl. Ex: bicep curl, shoulder lateral raise - most muscles in the body operate as third class levers
Which statement best defines the concept of relative flexibility?
Select one:
a. Altered movement patterns b. Ability to stretch in small increments
c. Ability to stretch only one muscle
d. Inability to stretch multiple muscles for long periods
Relative flexibility refers to the body’s tendency to take the path of least resistance when a joint or muscle is restricted. If one joint or muscle is tight, the body will compensate by moving through another joint or muscle that has more mobility, leading to altered movement patterns.
Can automatically eliminate c. Ability to stretch only one muscle
d. Inability to stretch multiple muscles for long periods. And ability to stretch in small increments is not related to relative flexibility.
Which term best describes observable movement of the limbs?
Select one:
a.
Biomechanics
b.
Arthrokinematics
c.
Osteokinematics
d.
Kinesiology
Osteokinematics
Choose arhtorkinematics if it talks about JOINT movement.
Choose kinesiology if it says the GENERAL study of human movement
Choose biomechanics if it talks about the BROAD study of forces and motion applied to the body. It’s an umbrella field.
Loaded movement training is best achieved with which training modality?
Select one:
a.
ViPR
b.
Suspended bodyweight training
c.
Strength machines
d.
Speed ladders
ViPR - this is movements where you have a tube (think about F45, they had those)
Loaded movement means moving weight through multiple planes of motion in an integrated, functional way (not just up and down like traditional lifts)
WHY NOT THESE:
Suspended bodyweight training is good for bodyweight strength + stability so can remove this one as it does not involve loaded movement.
Strength machines - Restrict movement to a fixed path, opposite of the multi‑planar
Speed ladders - this is better for SAQ so can eliminate immediately.
Receptors involved with this sense are specifically responsible for determining foot position while standing on an unstable surface. 58
Select one:
a.
Vestibular
b.
Sensorimotor function
c.
Vision
d.
Somatosensation
What type of movement happens during the concentric phase of plyometric exercise? 60
Select one:
a.
Land
b.
Jump
c.
Stabilize
d.
GAIT
