Which source of social support has been shown to be particularly important for older adults?
Family
Which of the following is a behavior change technique where clients list potential barriers and make plans to overcome them?
Select one:
a.
Coping responses
b.
Resisting social pressure
c.
Self-monitoring
d.
Implementation intentions
Answer: Coping responses
Coping responses → Clients anticipate potential barriers (like busy schedules, low motivation, or social events) and then plan strategies to overcome them. This is exactly what the question describes.
Resisting social pressure → Focuses on saying “no” or avoiding situations where others might influence unhealthy behaviors (e.g., friends pushing you to skip the gym).
Self-monitoring → Tracking behaviors (like logging workouts, food intake, or steps) to increase awareness.
Implementation intentions → Creating “if–then” plans (e.g., “If it’s raining, then I’ll do a home workout instead of running outside”). This is about linking a cue to an action, not listing barriers broadly.
In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1?
Select one:
a.
Stage 1 training
b.
Stage 3 training
c.
Stage 2 training
d.
Stage 4 training
Stage 2 Training
WHY:
Stage 1 training → Builds aerobic base. All work is performed below VT1 (comfortable, steady-state).
Stage 2 training → Introduces intervals just above VT1 (challenging but sustainable for short bouts), with recovery below VT1. This helps clients progress from basic aerobic conditioning to handling higher intensities.
Stage 3 training → Uses intervals performed around VT2 (much higher intensity, close to anaerobic threshold).
Stage 4 training → Reserved for advanced athletes; includes supramaximal intervals (beyond VT2, near maximal effort).
What phase of the OPT model aims to maximize prime-mover strength through the lifting of heavy loads?
Select one:
a.
Stabilization Endurance Training
b.
Maximal Strength Training
c.
Muscular Development Training
d.
Strength Endurance Training
Feedback
Maximal Strength Training
What are the three stages of the general adaptation syndrome?
Alarm reaction, resistance development, and exhaustion
What is an example of an individual in the alarm reaction stage of the general adaptation syndrome?
Select one:
a.
The person is experiencing an increase in muscular hypertrophy.
b.
The person is experiencing improvement in aerobic capacity.
c.
The person is experiencing delayed-onset muscle soreness.
d.
The person has suffered a metatarsal stress fracture.
The person is experiencing delayed-onset muscle soreness.
The General Adaptation Syndrome (GAS) describes how the body responds to stress in three stages:
Alarm reaction → The initial response to a new stressor (exercise). The body hasn’t adapted yet, so you see things like DOMS, fatigue, stiffness.
Resistance development → The body adapts, becoming more efficient and stronger (e.g., hypertrophy, improved aerobic capacity).
Exhaustion → Stress is excessive or chronic, leading to breakdown or injury (e.g., stress fracture, overtraining).
Which skinfold sites are measured if determining body composition via the Durnin-Womersley protocol?
Select one:
a.
Triceps, abdomen, mid-axillary, and suprailiac
b.
Triceps, subscapular, chest, and thigh
c.
Biceps, triceps, subscapular, and suprailiac
d.
Biceps, mid-axillary, subscapular, and chest
Biceps, triceps, subscapular, and suprailiac
Why not the others:
a. Triceps, abdomen, mid-axillary, suprailiac → That’s closer to the Jackson & Pollock 4-site or 7-site methods, not Durnin–Womersley.
b. Triceps, subscapular, chest, thigh → That’s part of the Jackson & Pollock 4-site (men) method.
d. Biceps, mid-axillary, subscapular, chest → Not a recognized 4-site protocol.
Which phase of training would a person who just completed a Muscular Development Training program want to go back to for some corrective assistance?
Select one:
a.
Maximal Strength Training
b.
Power Training
c.
Stabilization Endurance Training
d.
Strength Endurance Training
During which Phase of OPT should the exerciser be most concerned with increasing the speed (repetition tempo) of exercises?
Select one:
a.
Phase 1 Stabilization Endurance
b.
Phase 3 Muscular Development
c.
Phase 5 Power
d.
Phase 4 Maximal Strength
Your client has shown great improvements in their mobility and flexibility. Following the OPT model, what phase would you recommend next?
Select one:
a.
Phase 2
b.
Phase 3
c.
Phase 5
d.
Phase 4
What type of imagery occurs when a client imagines health-related outcomes?
Select one:
a.
Energy imagery
b.
Technique imagery
c.
Appearance imagery
d.
Positive self-talk
Appearance imagery
Technique imagery → Visualizing correct form or skill execution (e.g., picturing yourself squatting with perfect alignment).
Appearance imagery → Visualizing changes in physical appearance or health‑related outcomes (e.g., imagining yourself looking leaner, healthier, or more fit).
Energy imagery → Visualizing feelings of increased energy, vitality, or reduced fatigue.
Positive self‑talk → Not imagery at all, but verbal affirmations or motivational statements.
What RPE range (on a scale of 1 to 10) aligns with training in zone 2?
Select one:
a.
An RPE of 9 to 10
b.
An RPE of 5 to 6
c.
An RPE of 3 to 4
d.
An RPE of 7 to 8
An RPE of 5-6
Zone 1 = 2–3 RPE → easy, warm-up pace - BELOW VT1
Zone 2 = 5–6 RPE → moderate, steady state - AT OR JUST ABOVE VT1
Zone 3 = 7–8 RPE → hard, threshold - AT OR NEAR VT2
Zone 4–5 = 9–10 RPE → max effort
Which of the following statements most accurately reflects ventilatory threshold one (VT1)?
Select one:
a.
An intensity where continuous talking becomes challenging
b.
An intensity where continuous talking becomes almost impossible
c.
An intensity where continuous talking is comfortable
d.
An intensity where continuous talking becomes difficult
An intensity where continuous talking becomes challenging
WHY NOT THE OTHERS:
b. Almost impossible → That describes VT2, not VT1.
c. Comfortable → That’s below VT1, in Zone 1 (easy, conversational pace).
d. Difficult → Too vague; NASM specifically phrases VT1 as when talking becomes challenging, not fully difficult or impossible.
What is the ventilatory threshold 1 (VT1)? #42
Select one:
a.
The point at which a person can no longer talk during exercise
b.
The point at which the body switches to using mostly fat as fuel for exercise
c.
The point at which the body uses mostly protein as fuel for exercise
d.
The point at which the body switches to using carbohydrates to provide at least half the fuel for exercise
What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength? 54
Select one:
a.
Strength Endurance
b.
Power
c.
Stabilization Endurance
d.
Maximal Strength
What parameter of Muscular Development Training would be most associated with this style of training?
Select one:
a.
Strength and stabilization
b.
Growth and stabilization
c.
Strength and volume
d.
Growth and volume
What phase of the OPT model aims to increase growth of muscles to maximal levels? 83
Select one:
a.
Muscular Development
b.
Strength Endurance
c.
Stabilization Endurance
d.
Maximal Strength
Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism? 93
Select one:
a.
Resistance training
b.
Warm-up
c.
Activation
d.
Skill development
If you have a client who wants to increase speed, what phase of the OPT model would they fall into? 94
Select one:
a.
Phase 5
b.
Phase 1
c.
Phase 3
d.
Phase 4
Which phase of the OPT model introduces lifting near or at maximal intensity? 98
Select one:
a.
Phase 4
b.
Phase 5
c.
Phase 3
d.
Phase 2
Which statement best describes the second stage of the sales process? 6
Select one:
a.
Communicating the negative side effects of a sedentary lifestyle
b.
Discussing the customer’s budget
c.
Discussing discounts on various personal training packages
d.
Communicating solutions for the customer’s needs
Which behavior change technique allows individuals to identify external triggers that lead them to behave in certain ways? 9
Select one:
a.
Coping planning
b.
Self-monitoring
c.
Action planning
d.
Enlisting social support
A client wants to improve their deadlift. Which of the following is an outcome goal?
Select one:
a.
I want to deadlift after work.
b.
I want to deadlift once per week.
c.
I want to lift 3 times per week.
d.
I want to deadlift 300 pounds.
