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Nasm Pes Practice Exam
Sport beam - ANS>Which of the following is considered a balance modality? CO-contraction - ANS>Which coordinated muscle action does balance- stabilization training improve? Prone Iso-Abs - ANS>The transverse abdominis is best activated by performing which of the following exercises? Autogenic inhibition - ANS>Which of the following happens to improve soft-tissue extensibility during self-myofascial release? Mastery-oriented - ANS>Which of the following describes the motivational climate that has been proven to produce more adaptive motivational patterns, including positive attitudes and effective learning strategies? 20 - ANS>If a beginner athlete sprints 15 yards during week 1 of Phase 1 SAQ training, how many yards should he be running by week 4?
Football - ANS>Which sport would benefit from the inclusion of assisted drills in an SAQ program? In-season - ANS>When should light to moderate sport-specific metabolic training primarily occur? Global stabilization system - ANS>When bracing is performed, which of the following has been activated? 6-8 times - ANS>How likely is an athlete with a hamstring strain at risk to experience re-injury? 208 - ANS>Which of the following is 70% of an athlete's age subtracted from in the HRmax regression formula? Intrinsic core stabilizers - ANS>What is probably underactive for an athlete demonstrating low back arching during the pulling assessment? Bacterial infections - ANS>Which of the following is a serious risk associated with blood doping? Anterior talofibular - ANS>Which is the most commonly injured ligament in the ankle?
Supporting growth and maintenance of body tissues - ANS>Which of the following is a key role of protein? 1.6 to 1.7 - ANS>For NON-vegetarian strength athletes, how many g/kg body weight are recommended for protein intake? Amortization - ANS>In which phase of a plyometric exercise must a muscle switch from overcoming force to producing it? Local - ANS>Which muscular system is predominantly involved in joint support and stabilization, and is not movement specific? All-or-none - ANS>What principle states that when a muscle is stimulated to contract, it contracts completely? Global Stabilization System - ANS>During functional movements, which of the following is responsible for providing stabilization and eccentric control of the core? Internal/external rotation - ANS>When performing an exercise in the transverse plane, which of the following motions is occuring? 5-6% - ANS>Which grade is recommended in downhill running for assisted speed drills?
Muscular endurance is the ability to produce and maintain force production over prolonged periods of time. - ANS>Which of the following best describes muscular endurance? Plyometrics - ANS>Which type of training overloads the stretch- shortening cycle to enhance neuromuscular efficiency, improve rate of force production, and reduce neuromuscular inhibition? 80% of the proteins in milk - ANS>Which of the following is true regarding casein? Stage 3 - ANS>Which stage of cardio training should mark the gradual inclusion of repeated sprint training? Stabilization Endurance - ANS>A tempo of 4/2/1 is appropriate when training in which phase of the OPT model? Stabilization - ANS>Which of the following refers to the training used to provide optimal dynamic joint support and maintain correct posture during all movements?
Visual - ANS>Which of the following is an input that the Human Movement System uses to establish balance? Concussion - ANS>Which of the following injuries often goes unrecognized and unreported? Task-oriented - ANS>A coach focused on initiating structure and accomplishing a set of objectives and goals is using which type of leadership style? General Adaptation Syndrome - ANS>Which predictable pattern best describes the adaptation to stress the body follows to maintain a state of physiological balance (or homeostasis)? Global core stabilizers - ANS>The quadratus lumborum, psoas major, external obliques, portions of the internal obliques, rectus abdominus, gluteus medius, and adductor complex are classified as which of the following? Drawing-in Maneuver - ANS>Which of the following techniques is critical for maintaining stability in the sacroiliac joint? Scar - ANS>What type of tissue develops in the body following an injury?
Function - ANS>The focus of a core training program must be on which of the following? Kinesethetic - ANS>According to the text, which type of mental imagery is MOST effective for improving sports performance? Quickness - ANS>If a coach removes cones from a W or box drill and replaces them with an auditory cue, which training is utilized? Vertical jump - ANS>Which of the following exercises provides an example of a muscle's ability to use stored energy? Hip flexor complex, erector spinae, latissimus dorsi - ANS>What muscles are probably overactive when an athlete's low back arches during an overhead squat assessment? Static - ANS>What type of stretching helps improve soft tissue extensibility by taking the muscle to the point of tension and holding for 30 seconds? Outcome-oriented - ANS>A team focused on winning and being better than others operates in which kind of environment?
Creatine - ANS>Which of the following must be taken over a period of weeks in conjunction with training to demonstrate an ergogenic effect? Periodization - ANS>What is the term for the systematic approach to program design using the General Adaptation Syndrome and the principle of specificity to produce adaptations? Rate coding - ANS>What refers to the rate at which any individual nerve fiber transmits impulses per unit of time? Bench press - ANS>Which of the following exercises is MOST appropriate for an athlete training in the Strength Level (Phases 2,3,4) of the OPT model? Beta-glucans - ANS>Supplementation of which nutrient has been shown to reduce the incidence of post-marathon upper respiratory infection in runners? External resistance - ANS>Which integrated training variable utilizes tubing, cable machines, or dumbbells? 5 - ANS>Single-leg front-to-back hops might be done by an athlete in which phase of OPT?
Improve dynamic joint stabilization - ANS>Plyometric-strength exercises are designed to do which of the following? Snatch - ANS>Which Olympic lift moves the load from the ground to overhead in one single effort? Strength and power - ANS>Which types of training are known to improve speed, agility, and quickness by allowing greater force in less time? Repeat squat jumps, lunge jumps, power step-ups - ANS>Which types of training are known to improve speed, agility, and quickness by allowing greater force in less time? Completed on days in between strength training - ANS>Which programming is optimal for SAQ training in order to decrease fatigue and maximize effectiveness? Ankle sprains - ANS>What is the most common sports-related injury, and the number one injury for time lost? Synergistic dominance - ANS>What do you risk creating if an athlete is put into a level of balance training for which they are unprepared?
Squat on a wobble board - ANS>Which exercise can help decrease perturbation and help achieve neuromuscular control? 70 beats per minute - ANS>Which of the following is a typical resting heart rate? Carbohydrates - ANS>Which nutrient becomes the dominant fuel source when athletes train and compete at 65% or greater of their VO2max? Lower extremity functional test (LEFT) - ANS>What assessment is appropriate to determine the lateral speed and agility of an athlete? The gastrocnemius and the soleus are both stretched - ANS>Which of the following is a major benefit of the bent-knee achilles tendon stretch? Shift - ANS>During the snatch, which of the following refers to the barbell being elevated from the knees to the area between mid-thigh and the pubic bone?
Breath control - ANS>Which of the following techniques should a coach teach an athlete who struggles with physiological anxiety in pressure situations? Core training - ANS>Which is the foundation from which a progressive sports performance training program is built? 2 to 4 - ANS>When training in Phase 4: Maximal Strength, how many times per week should an athlete participate in resistance training? Overhead squat assessment - ANS>Many of the issues surrounding an athlete's functional qualification for the use of Olympic lifts can be determined by performing which assessment? C, E, beta carotene, selenium - ANS>Which antioxidants play a role in balancing the oxidative stress produced by free radicals during exercise? Longitudinal - ANS>When performing an exercise in the transverse plane, around which of the following axes does the movement occur? Performing one set for each muscle group, moving from upper to lower body, then repeating - ANS>Which of the following best describes an athlete training in a vertically loaded workout?
Irrelevant cue - ANS>When an athlete is thinking about who is in the stands during the competition, this is an example of which of the following? Reduced bone mineral density - ANS>Which of the following has research shown to be an effect of excessive intake of vitamin A? Is it safe and ethical - ANS>What is the first question athletes should ask when trying to determine whether or not they should use supplements recommended by teammates? Beginning of the workout - ANS>Central nervous system fatigue can be minimized by performing drills with the highest magnitude of neuromuscular demand at which time during the workout? Gluteus medius, gluteus maximus - ANS>What muscle(s) are likely to demonstrate decreased neural control following an ankle sprain? Hypoatremia - ANS>Endurance athletes and those with small body mass and large sodium losses are at risk for which condition? Leucine - ANS>Which amino acid specifically helps drive muscle growth?
Clean and jerk and the snatch - ANS>Which of the following are Olympic competition lifts? Slow tempo in an unstable, but controlled, environment - ANS>To develop higher levels of stability, the best way an athlete can train is with which specific forms of exercise? 6% - ANS>What is the smallest percentage of deformation of collagen tissue that can lead to micro-failure? Consume a mixture of carbohydrates and amino acids before and immediately after strength workouts - ANS>Which of the following statements describes the best strategy to achieve a positive protein balance? 8 to 10 - ANS>How many repetitions of plyometric exercises will an athlete training in Phase 3: Hypertrophy perform in each set? Maximum strength - ANS>Which of the following is an independent quality that contributes to an athlete's power capacity? 2.3-2.5 times athlete's leg length - ANS>Which stride length is optimal for maximal linear speed?
Synergistic dominance - ANS>What is the neuromuscular phenomenon that occurs when synergists take over the function of a weak or inhibited prime mover? 10-20% - ANS>When administering the squat assessment, what is the appropriate increase in external resistance? Sensorimotor integration - ANS>Which of the following is the ability of the central nervous system to gather and interpret sensory information to execute the proper motor response? Corrective, active, functional flexibility - ANS>What three components make up the integrated flexibility continuum? Soccer - ANS>Which of the following sports activities relies the most on the oxidative energy system? Push-up feet on ball - ANS>Which of the following sports activities relies the most on the oxidative energy system? 75-85% - ANS>When training for hypertrophy, what is the appropriate intensity at which resistance training should occur?
Self-myofascial release, active-isolated stretching, and neuromuscular stretching - ANS>A well-rounded active flexibility program utilizes which three techniques? Flexibility - ANS>What is the ability of the Human Movement System to have optimal ROM in order to prevent injury and enhance functional efficiency? Cherry - ANS>Which of the following juices has been shown to exhibit potent anti-inflammatory and antioxidant effects? Ankle dorsiflexion of 20 degrees - ANS>Which of the following represents a necessary joint range of motion prerequisite for Olympic lifts? Social comparisons - ANS>A coach who creates an outcome-oriented motivational climate implements rewards based on which of the following criteria? Blood flow resistance - ANS>What can happen when blood has a high hematocrit
