NASM Exam (Answered) 2022
What percentage of individuals over the age of 65 have a least 1 chronic disease in
America? At least 2?
80%...50%
What percentage of American adults have arthritis?
20%
What percentage of Americans have lower back pain?
80%
Lumbar Hyperlordosis
"sway back" resulting from forward pelvic tilt
Muscle Imbalances that may present as Lumbar Hyperlordosis (3)
Weak hamstrings, tight lower back, or tight psoas
Causes of Lumbar Hyperlordosis other than Muscle Imbalances (9)
Achondroplasia, Spondylolisthesis, osteoporosis, obesity, kyphosis, discitis, benign
juvenile lordosis, pregnancy, and Rickett's (Vitamin D deficiency)
Most common Knee Injury
Anterior Cruciate Ligament
Leading causes of death caused by chronic disease (5)
Obesity, cancer, cardiovascular disease, arthritis, and diabetes
Injury rate of sedentary adults in first 6 weeks of training
50-90%
Deconditioned
State of lost physical fitness including muscle imbalance, decreased flexibility, and lack
of core and joint stability
Proprioception
Cumulative sensory input to the central nervous system from all mechanoreceptors that
sense body position and movement.
Proprioceptively Enriched Environment
An unstable, yet controllable, physical situation in which exercises are performed that
causes the body to use its internal balance and stabilization mechanisms
Integrated Training
Concept that integrates all forms of training in an integrated fashion in a progressive
system
Physiologic Benefits of OPT Model (5)
improved cardiovascular efficiency, enhances endocrine and serum lipid adaptations,
increases metabolic efficiency, increases tissue tensile strength, increases bone density
Physical benefits of OPT Model (2)
Decreases body fat and increases lean body mass
Performance benefits of OPT Model (8)
Strength, Power, Endurance, Speed, Flexibility, Agility, Balance
Phase(s) associatied with Stabilization level of OPT Model
Phase 1: Stabilization Endurance Training
Goals of Phase 1 of OPT Model (5)
, Improve muscular endurance, enhance joint stability, increase flexibility, enhance
posture, improve neuromuscular efficiency
Three strategies for Stabilization training
corrective flexibility, training in a controlled, unstable environment, low loads, high
repetition
Muscular Endurance
Muscle's ability to contract for an extended period of time
Neuromuscular Efficiency
Ability of neuromuscular system to enable muscles to work effectively in all planes of
motion
Phase(s) associated with Strength Level of OPT Model
Phase 2: Strength Endurance Training, Phase 3: Hypertrophy, Phase 4: Maximal
Strength Training
Goals of Phase 2 (Strength Endurance Training) (4)
Improve stabilization endurance and prime mover strength, improve overall work
capacity, eliminate joint stabilization, increase lean body mass
Goal of Strength Level
Maintain stabilization endurance while increasing prime mover strength
Prime Mover
Muscle that acts as the initial and main source of motive power
Superset
Set of two exercises that are performed back to back without rest between them
First exercise of superset
traditional strength exercise to elicit prime mover strength
Second exercise of superset
integrated exercise performed in a less stable environment to challenge the stabilization
muscles
Goal of Phase 3 (Hypertrophy)
Maximal muscle growth
Goals of Phase 4 (Maximal Strength Training) (3)
Increase motor unit recruitment, increase frequency of motor recruitment, improve peak
force
Strategies of Phase 2 Training (3)
Active flexibility, moderate loads and reps (8-12), supersets
Strategies of Phase 3 Training (2)
Active flexibility and high volume load with moderate to low reps (6-10)
Strategies of Phase 4 Training (2)
Active flexibility and high loads, low reps (1-5) with long rest period
Goals of Phase 5 Training (Power) (4)
Enhance neuromuscular efficiency, enhance prime mover strength, increase rate of
force production, enhance speed strength
Strategies of Phase 5 Training (3)
Dynamic flexibility, Supersets, perform all exercises as fast as possible
Rate of Force Production
How quickly a muscle can generate force
Building blocks of the OPT model
What percentage of individuals over the age of 65 have a least 1 chronic disease in
America? At least 2?
80%...50%
What percentage of American adults have arthritis?
20%
What percentage of Americans have lower back pain?
80%
Lumbar Hyperlordosis
"sway back" resulting from forward pelvic tilt
Muscle Imbalances that may present as Lumbar Hyperlordosis (3)
Weak hamstrings, tight lower back, or tight psoas
Causes of Lumbar Hyperlordosis other than Muscle Imbalances (9)
Achondroplasia, Spondylolisthesis, osteoporosis, obesity, kyphosis, discitis, benign
juvenile lordosis, pregnancy, and Rickett's (Vitamin D deficiency)
Most common Knee Injury
Anterior Cruciate Ligament
Leading causes of death caused by chronic disease (5)
Obesity, cancer, cardiovascular disease, arthritis, and diabetes
Injury rate of sedentary adults in first 6 weeks of training
50-90%
Deconditioned
State of lost physical fitness including muscle imbalance, decreased flexibility, and lack
of core and joint stability
Proprioception
Cumulative sensory input to the central nervous system from all mechanoreceptors that
sense body position and movement.
Proprioceptively Enriched Environment
An unstable, yet controllable, physical situation in which exercises are performed that
causes the body to use its internal balance and stabilization mechanisms
Integrated Training
Concept that integrates all forms of training in an integrated fashion in a progressive
system
Physiologic Benefits of OPT Model (5)
improved cardiovascular efficiency, enhances endocrine and serum lipid adaptations,
increases metabolic efficiency, increases tissue tensile strength, increases bone density
Physical benefits of OPT Model (2)
Decreases body fat and increases lean body mass
Performance benefits of OPT Model (8)
Strength, Power, Endurance, Speed, Flexibility, Agility, Balance
Phase(s) associatied with Stabilization level of OPT Model
Phase 1: Stabilization Endurance Training
Goals of Phase 1 of OPT Model (5)
, Improve muscular endurance, enhance joint stability, increase flexibility, enhance
posture, improve neuromuscular efficiency
Three strategies for Stabilization training
corrective flexibility, training in a controlled, unstable environment, low loads, high
repetition
Muscular Endurance
Muscle's ability to contract for an extended period of time
Neuromuscular Efficiency
Ability of neuromuscular system to enable muscles to work effectively in all planes of
motion
Phase(s) associated with Strength Level of OPT Model
Phase 2: Strength Endurance Training, Phase 3: Hypertrophy, Phase 4: Maximal
Strength Training
Goals of Phase 2 (Strength Endurance Training) (4)
Improve stabilization endurance and prime mover strength, improve overall work
capacity, eliminate joint stabilization, increase lean body mass
Goal of Strength Level
Maintain stabilization endurance while increasing prime mover strength
Prime Mover
Muscle that acts as the initial and main source of motive power
Superset
Set of two exercises that are performed back to back without rest between them
First exercise of superset
traditional strength exercise to elicit prime mover strength
Second exercise of superset
integrated exercise performed in a less stable environment to challenge the stabilization
muscles
Goal of Phase 3 (Hypertrophy)
Maximal muscle growth
Goals of Phase 4 (Maximal Strength Training) (3)
Increase motor unit recruitment, increase frequency of motor recruitment, improve peak
force
Strategies of Phase 2 Training (3)
Active flexibility, moderate loads and reps (8-12), supersets
Strategies of Phase 3 Training (2)
Active flexibility and high volume load with moderate to low reps (6-10)
Strategies of Phase 4 Training (2)
Active flexibility and high loads, low reps (1-5) with long rest period
Goals of Phase 5 Training (Power) (4)
Enhance neuromuscular efficiency, enhance prime mover strength, increase rate of
force production, enhance speed strength
Strategies of Phase 5 Training (3)
Dynamic flexibility, Supersets, perform all exercises as fast as possible
Rate of Force Production
How quickly a muscle can generate force
Building blocks of the OPT model
