2
NASM Physique & Body Building (Specialization) REVIEW || || || || || || ||
Exam questions with accurate detailed answers || || || || ||
Physique Building - ✔✔Anyone who trains regularly for the primary purpose of developing
|| || || || || || || || || || || || ||
a muscular physique, whether they compete in physique sport or not.
|| || || || || || || || || ||
Symmetry - ✔✔The physique quality of muscular balance and proportionality, from top to
|| || || || || || || || || || || || ||
bottom, back to front, and left to right.
|| || || || || || ||
X-Frame - ✔✔The appearance of one's physique being x-shaped due to having a small waist,
|| || || || || || || || || || || || || ||
wide shoulders, and sweeping quadriceps. Having an x-frame is a large part of symmetry.
|| || || || || || || || || || || || || ||
hypertrophy - ✔✔The process of muscle growth, specifically skeletal muscle in the context
|| || || || || || || || || || || || ||
of bodybuilding.
||
contest preparation - ✔✔The process of dieting to extremely low body fat levels, over
|| || || || || || || || || || || || || ||
multiple months, while maintaining as much muscle as possible to be competitive in
|| || || || || || || || || || || || ||
physique sport. ||
Orthorexia nervosa - ✔✔A not yet officially classified pathological focus on healthy eating
|| || || || || || || || || || || || ||
that causes anxiety when dietary rules cannot be followed, which negatively impacts
|| || || || || || || || || || || ||
psychosocial and physical health. || || ||
binge eating disorder - ✔✔Recurring episodes of uncontrolled eating where an unusually
|| || || || || || || || || || || ||
large amount of food is consumed in a discrete period of time, often resulting in feelings of
|| || || || || || || || || || || || || || || || ||
guilt or shame || ||
,2
bulimia nervosa - ✔✔Regular episodes of binge eating frequently followed by compensatory
|| || || || || || || || || || ||
behavior such as excessive exercise, extreme dieting or fasting, laxative use, or self-induced
|| || || || || || || || || || || || || ||
vomiting.
anorexia nervosa - ✔✔Extreme, chronic energy restriction causing excessive losses of body
|| || || || || || || || || || || ||
mass, typically accompanied by a view that one's body is overly fat, despite being
|| || || || || || || || || || || || || ||
dangerously thin. ||
muscle dysmorphia - ✔✔A subset of body dysmorphic disorder where a distressing belief
|| || || || || || || || || || || || ||
that one is not muscular enough, despite reality, causes obsessive training, eating, and
|| || || || || || || || || || || || ||
performance-enhancing drug use. || ||
Which competitive category for women is judged mostly on symmetry, with the focus of
|| || || || || || || || || || || || || ||
reward being the appearance of the x-frame and symmetry with moderate muscularity and
|| || || || || || || || || || || || ||
leanness? - ✔✔Figure || ||
Which of the judging criteria differed between the "Mr. America" bodybuilding competition
|| || || || || || || || || || || ||
and "The Great Competition" in Great Britain? - ✔✔
|| || || || || || || ||
Which of the following muscle groups would not be specifically judged among men's
|| || || || || || || || || || || || ||
physique competitors? - ✔✔Glutes || || ||
Why is a Physique Coach's support and guidance using an evidence-based approach
|| || || || || || || || || || || ||
significant for the physique athlete's goals? - ✔✔They assist the client in integrating their
|| || || || || || || || || || || || || ||
plan with their social life and prevent body image or eating disorders.
|| || || || || || || || || || ||
How does bulimia nervosa differ from subclinical disordered eating? - ✔✔Binge eating
|| || || || || || || || || || || ||
occurs frequently followed by compensatory behavior.
|| || || || ||
,2
What action is a detriment to assisting a physique athlete in transitioning from competition
|| || || || || || || || || || || || || ||
preparation to off-season? - ✔✔Allowing the athlete to return to normal eating post- || || || || || || || || || || || ||
competition
What would be considered a negative psychological effect caused by physique contest
|| || || || || || || || || || || ||
preparation? - ✔✔Anxiety || ||
The International Federation of Bodybuilding and Fitness was created to cater to what type
|| || || || || || || || || || || || || ||
of athlete? - ✔✔Bodybuilders who wanted to focus completely on physique development
|| || || || || || || || || || ||
What advances within bodybuilding directly contributed to pushing physiques to new
|| || || || || || || || || || ||
extremes? - ✔✔Machine-based training and anabolic steroids || || || || || ||
How can a Physique Coach best support a client who is expressing interest in enhancing
|| || || || || || || || || || || || || || ||
their physique? - ✔✔Understanding what motivates the client to pursue the goal of
|| || || || || || || || || || || || ||
physique enhancement ||
What are the integrated pillars that create an evidence-based approach with clients? -
|| || || || || || || || || || || || ||
✔✔Best research evidence, client values, and clinical expertise
|| || || || || || ||
Muscular System - ✔✔The human body is composed of an estimated 650 muscles,
|| || || || || || || || || || || || ||
including three types of muscles known as skeletal, smooth, and cardiac. Each type of
|| || || || || || || || || || || || || ||
muscle is composed of muscle fibers, and the primary function of these fibers is contraction.
|| || || || || || || || || || || || || ||
In the skeletal system, skeletal muscle fibers contract to produce movement of the bony
|| || || || || || || || || || || || || || ||
levers at the joints. As a result, the integrated action of joints, bones, and skeletal muscles
|| || || || || || || || || || || || || || || ||
produces obvious movements such as walking, running, squatting, lunging, etc.
|| || || || || || || || || ||
Additionally, muscle fiber contraction also provides other related functions such as body || || || || || || || || || || || ||
posture and joint stability. Cardiac muscle fibers contract to produce the action that ejects
|| || || || || || || || || || || || || ||
blood from the heart to the lungs and body. Smooth muscle is associated with structures
|| || || || || || || || || || || || || || ||
such as the esophagus, bronchial tubes in the lungs, intestines, bladder, etc., and
|| || || || || || || || || || || || ||
contraction of these muscle fibers assist their respective organs and structures in their
|| || || || || || || || || || || || ||
function. For example, smooth muscle contraction of the esophagus helps in swallowing.
|| || || || || || || || || || ||
, 2
Why Are Muscle Fiber Types Important? - ✔✔Type I, slow-twitch muscle fibers contain a
|| || || || || || || || || || || || || ||
large number of mitochondria and enzymes that make them well-suited to rely primarily on
|| || || || || || || || || || || || ||
oxidative/aerobic metabolism for energy production and contraction. As a result, this also
|| || || || || || || || || || || || ||
provides them with an appreciable endurance capacity so that they are fatigue resistant
|| || || || || || || || || || || || ||
compared to type II fibers. While these fibers are active in resistance training, along with
|| || || || || || || || || || || || || || ||
type II fibers, they are primary involved in longer duration endurance events and are able to
|| || || || || || || || || || || || || || ||
use triglycerides and fatty acids effectively for energy production. Type II, fast-twitch fibers
|| || || || || || || || || || || || || ||
have more anaerobic metabolic capacity. These fibers have much fewer mitochondria than
|| || || || || || || || || || || ||
type I fibers with less endurance capacity. Type II fibers contain more anaerobic enzymes
|| || || || || || || || || || || || || ||
suited for metabolizing ATP, creatine phosphate, and glycogen and is producing energy for
|| || || || || || || || || || || || ||
more explosive, short-term muscle contractions.
|| || || ||
Endocrine System - ✔✔The endocrine system is a complex and highly integrative network
|| || || || || || || || || || || || ||
of tissue, glands, and organs that release hormones into the bloodstream or to adjacent
|| || || || || || || || || || || || || ||
tissues to regulate and assist in controlling the body's physiological responses to
|| || || || || || || || || || || ||
endogenous and exogenous stimuli. The autonomic nervous system primarily governs || || || || || || || || || ||
hormonal release. For example, some of the systems regulated are metabolism;
|| || || || || || || || || || ||
reproduction; growth and development; and response to injury, stress, and mood. || || || || || || || || || ||
Endocrine glands synthesize, store, and release hormones into the blood. Most commonly,
|| || || || || || || || || || || ||
hormones are categorized into four structural groups, with members of each group having
|| || || || || || || || || || || || ||
many properties in common: (a) peptides and proteins, (b) steroids, (c) amino acid
|| || || || || || || || || || || || ||
derivatives (biogenic amines), and (d) fatty acid derivatives (eicosanoids). Peptide proteins
|| || || || || || || || || || ||
are those such as GH, IGF-1, and insulin. Steroid hormones are testosterone, estradiol, and
|| || || || || || || || || || || || || ||
cortisol. Amino acid derivative hormones would be epinephrine, norepinephrine, and
|| || || || || || || || || ||
dopamine. Eicosanoid hormones would be prostaglandins and leukotrienes. || || || || || || ||
Impacts of Resistance Exercise - ✔✔Past research has shown resistance exercise to
|| || || || || || || || || || || ||
stimulate short-term increases of testosterone, GH, IGF-1, and cortisol in the blood. In
|| || || || || || || || || || || || ||
addition, this research has indicated that these increases in testosterone, GH, and IGF-1
|| || || || || || || || || || || || ||
would be conducive towards muscle hypertrophy but for cortisol, it could potentially
|| || || || || || || || || || || ||
attenuate muscle hypertrophy. As a result, oftentimes coaches and physique athletes
|| || || || || || || || || || ||
attempt to construct the training session recovery times between sets to help augment this
|| || || || || || || || || || || || || ||
potential hormonal impact. However, the duration of the increases in these hormones in the
|| || || || || || || || || || || || ||
NASM Physique & Body Building (Specialization) REVIEW || || || || || || ||
Exam questions with accurate detailed answers || || || || ||
Physique Building - ✔✔Anyone who trains regularly for the primary purpose of developing
|| || || || || || || || || || || || ||
a muscular physique, whether they compete in physique sport or not.
|| || || || || || || || || ||
Symmetry - ✔✔The physique quality of muscular balance and proportionality, from top to
|| || || || || || || || || || || || ||
bottom, back to front, and left to right.
|| || || || || || ||
X-Frame - ✔✔The appearance of one's physique being x-shaped due to having a small waist,
|| || || || || || || || || || || || || ||
wide shoulders, and sweeping quadriceps. Having an x-frame is a large part of symmetry.
|| || || || || || || || || || || || || ||
hypertrophy - ✔✔The process of muscle growth, specifically skeletal muscle in the context
|| || || || || || || || || || || || ||
of bodybuilding.
||
contest preparation - ✔✔The process of dieting to extremely low body fat levels, over
|| || || || || || || || || || || || || ||
multiple months, while maintaining as much muscle as possible to be competitive in
|| || || || || || || || || || || || ||
physique sport. ||
Orthorexia nervosa - ✔✔A not yet officially classified pathological focus on healthy eating
|| || || || || || || || || || || || ||
that causes anxiety when dietary rules cannot be followed, which negatively impacts
|| || || || || || || || || || || ||
psychosocial and physical health. || || ||
binge eating disorder - ✔✔Recurring episodes of uncontrolled eating where an unusually
|| || || || || || || || || || || ||
large amount of food is consumed in a discrete period of time, often resulting in feelings of
|| || || || || || || || || || || || || || || || ||
guilt or shame || ||
,2
bulimia nervosa - ✔✔Regular episodes of binge eating frequently followed by compensatory
|| || || || || || || || || || ||
behavior such as excessive exercise, extreme dieting or fasting, laxative use, or self-induced
|| || || || || || || || || || || || || ||
vomiting.
anorexia nervosa - ✔✔Extreme, chronic energy restriction causing excessive losses of body
|| || || || || || || || || || || ||
mass, typically accompanied by a view that one's body is overly fat, despite being
|| || || || || || || || || || || || || ||
dangerously thin. ||
muscle dysmorphia - ✔✔A subset of body dysmorphic disorder where a distressing belief
|| || || || || || || || || || || || ||
that one is not muscular enough, despite reality, causes obsessive training, eating, and
|| || || || || || || || || || || || ||
performance-enhancing drug use. || ||
Which competitive category for women is judged mostly on symmetry, with the focus of
|| || || || || || || || || || || || || ||
reward being the appearance of the x-frame and symmetry with moderate muscularity and
|| || || || || || || || || || || || ||
leanness? - ✔✔Figure || ||
Which of the judging criteria differed between the "Mr. America" bodybuilding competition
|| || || || || || || || || || || ||
and "The Great Competition" in Great Britain? - ✔✔
|| || || || || || || ||
Which of the following muscle groups would not be specifically judged among men's
|| || || || || || || || || || || || ||
physique competitors? - ✔✔Glutes || || ||
Why is a Physique Coach's support and guidance using an evidence-based approach
|| || || || || || || || || || || ||
significant for the physique athlete's goals? - ✔✔They assist the client in integrating their
|| || || || || || || || || || || || || ||
plan with their social life and prevent body image or eating disorders.
|| || || || || || || || || || ||
How does bulimia nervosa differ from subclinical disordered eating? - ✔✔Binge eating
|| || || || || || || || || || || ||
occurs frequently followed by compensatory behavior.
|| || || || ||
,2
What action is a detriment to assisting a physique athlete in transitioning from competition
|| || || || || || || || || || || || || ||
preparation to off-season? - ✔✔Allowing the athlete to return to normal eating post- || || || || || || || || || || || ||
competition
What would be considered a negative psychological effect caused by physique contest
|| || || || || || || || || || || ||
preparation? - ✔✔Anxiety || ||
The International Federation of Bodybuilding and Fitness was created to cater to what type
|| || || || || || || || || || || || || ||
of athlete? - ✔✔Bodybuilders who wanted to focus completely on physique development
|| || || || || || || || || || ||
What advances within bodybuilding directly contributed to pushing physiques to new
|| || || || || || || || || || ||
extremes? - ✔✔Machine-based training and anabolic steroids || || || || || ||
How can a Physique Coach best support a client who is expressing interest in enhancing
|| || || || || || || || || || || || || || ||
their physique? - ✔✔Understanding what motivates the client to pursue the goal of
|| || || || || || || || || || || || ||
physique enhancement ||
What are the integrated pillars that create an evidence-based approach with clients? -
|| || || || || || || || || || || || ||
✔✔Best research evidence, client values, and clinical expertise
|| || || || || || ||
Muscular System - ✔✔The human body is composed of an estimated 650 muscles,
|| || || || || || || || || || || || ||
including three types of muscles known as skeletal, smooth, and cardiac. Each type of
|| || || || || || || || || || || || || ||
muscle is composed of muscle fibers, and the primary function of these fibers is contraction.
|| || || || || || || || || || || || || ||
In the skeletal system, skeletal muscle fibers contract to produce movement of the bony
|| || || || || || || || || || || || || || ||
levers at the joints. As a result, the integrated action of joints, bones, and skeletal muscles
|| || || || || || || || || || || || || || || ||
produces obvious movements such as walking, running, squatting, lunging, etc.
|| || || || || || || || || ||
Additionally, muscle fiber contraction also provides other related functions such as body || || || || || || || || || || || ||
posture and joint stability. Cardiac muscle fibers contract to produce the action that ejects
|| || || || || || || || || || || || || ||
blood from the heart to the lungs and body. Smooth muscle is associated with structures
|| || || || || || || || || || || || || || ||
such as the esophagus, bronchial tubes in the lungs, intestines, bladder, etc., and
|| || || || || || || || || || || || ||
contraction of these muscle fibers assist their respective organs and structures in their
|| || || || || || || || || || || || ||
function. For example, smooth muscle contraction of the esophagus helps in swallowing.
|| || || || || || || || || || ||
, 2
Why Are Muscle Fiber Types Important? - ✔✔Type I, slow-twitch muscle fibers contain a
|| || || || || || || || || || || || || ||
large number of mitochondria and enzymes that make them well-suited to rely primarily on
|| || || || || || || || || || || || ||
oxidative/aerobic metabolism for energy production and contraction. As a result, this also
|| || || || || || || || || || || || ||
provides them with an appreciable endurance capacity so that they are fatigue resistant
|| || || || || || || || || || || || ||
compared to type II fibers. While these fibers are active in resistance training, along with
|| || || || || || || || || || || || || || ||
type II fibers, they are primary involved in longer duration endurance events and are able to
|| || || || || || || || || || || || || || ||
use triglycerides and fatty acids effectively for energy production. Type II, fast-twitch fibers
|| || || || || || || || || || || || || ||
have more anaerobic metabolic capacity. These fibers have much fewer mitochondria than
|| || || || || || || || || || || ||
type I fibers with less endurance capacity. Type II fibers contain more anaerobic enzymes
|| || || || || || || || || || || || || ||
suited for metabolizing ATP, creatine phosphate, and glycogen and is producing energy for
|| || || || || || || || || || || || ||
more explosive, short-term muscle contractions.
|| || || ||
Endocrine System - ✔✔The endocrine system is a complex and highly integrative network
|| || || || || || || || || || || || ||
of tissue, glands, and organs that release hormones into the bloodstream or to adjacent
|| || || || || || || || || || || || || ||
tissues to regulate and assist in controlling the body's physiological responses to
|| || || || || || || || || || || ||
endogenous and exogenous stimuli. The autonomic nervous system primarily governs || || || || || || || || || ||
hormonal release. For example, some of the systems regulated are metabolism;
|| || || || || || || || || || ||
reproduction; growth and development; and response to injury, stress, and mood. || || || || || || || || || ||
Endocrine glands synthesize, store, and release hormones into the blood. Most commonly,
|| || || || || || || || || || || ||
hormones are categorized into four structural groups, with members of each group having
|| || || || || || || || || || || || ||
many properties in common: (a) peptides and proteins, (b) steroids, (c) amino acid
|| || || || || || || || || || || || ||
derivatives (biogenic amines), and (d) fatty acid derivatives (eicosanoids). Peptide proteins
|| || || || || || || || || || ||
are those such as GH, IGF-1, and insulin. Steroid hormones are testosterone, estradiol, and
|| || || || || || || || || || || || || ||
cortisol. Amino acid derivative hormones would be epinephrine, norepinephrine, and
|| || || || || || || || || ||
dopamine. Eicosanoid hormones would be prostaglandins and leukotrienes. || || || || || || ||
Impacts of Resistance Exercise - ✔✔Past research has shown resistance exercise to
|| || || || || || || || || || || ||
stimulate short-term increases of testosterone, GH, IGF-1, and cortisol in the blood. In
|| || || || || || || || || || || || ||
addition, this research has indicated that these increases in testosterone, GH, and IGF-1
|| || || || || || || || || || || || ||
would be conducive towards muscle hypertrophy but for cortisol, it could potentially
|| || || || || || || || || || || ||
attenuate muscle hypertrophy. As a result, oftentimes coaches and physique athletes
|| || || || || || || || || || ||
attempt to construct the training session recovery times between sets to help augment this
|| || || || || || || || || || || || || ||
potential hormonal impact. However, the duration of the increases in these hormones in the
|| || || || || || || || || || || || ||
