Nesta Practice Exam Questions

Front 1

Business skills to be cultivated include interpersonal skills and

Back 1

developing an inspirational manner, creating rapport, establishing professional boundaries

Front 2

A recommendation to prepare for the business of personal fitness training includes

Back 2

Make a list of career goals

Front 3

Marketing your business requires

Back 3

Determining the target market to be promoted, determining marketing goals for promotion, advertising, registering your business

Front 4

Professionalism is demonstrated by

Back 4

making eye contact whenever communicating with potential clients

Front 5

Benefits of working as an independent contractor include

Back 5

choosing your own training rates and fees

Front 6

Networking with other professionals for business promotion include

Back 6

chiropractors, sports apparel stores, physical therapists

Front 7

To begin your journey in the business of personal fitness training, it is recommended that an individual have self-awareness and do this by

Back 7

evaluate their personal traits, make a list of major accomplishments, high-light strengths

Front 8

Two ways of producing ATP anaerobically are breaking down ___________ and _____________

Back 8

Creatine Phosphate, Glycogen

Front 9

The hamstrings group include all following muscles except:

A.) Biceps femoris

B.) Rectus femoris

C.) Semimembranosus

D.) Semitendinosus

Back 9

B.) Rectus femoris; it's part of the quadriceps/thigh

Front 10

All of the following stabilize the pelvis except:

A) Serratus Anterior

B) External Oblique

C) Quadratus Lumborum

D) All of these stabilize the pelvis

Back 10

A) Serratus anterior; it's part of the trapezius, the Protraction and Upward Rotation of the Scapula

Front 11

What instrument is used to measure lung capacity?

Back 11

spirometer

Front 12

Starch and fiber are examples of which kind of carbohydrate?

Back 12

polysaccharide; Both fiber and starch are polysaccharides, meaning they are made up of many units of sugar and resemble a long chain. Plant foods, including grains, potatoes and legumes, contain starches.

Front 13

Whey, in the form of ____________ has the greatest form of bioavailability for use in the body.

Back 13

100% whey hydrolysate; the fastest absorbing form but it does not mean you should avoid other protein sources

Front 14

Using supplements other than vitamins and minerals is recommended for

Back 14

Only those who focus first on eating properly

Front 15

Glucose is a

Back 15

simple sugar

Front 16

A trans fat is

Back 16

an unsaturated fat (usually vegetable oils) that has been hydrogenated (add hydrogen to liquid vegetable oils to make them more solid); usually found in processed foods

Front 17

Carbohydrate loading prior to an endurance event is used to maximize

Back 17

muscle glycogen (energy in muscles)

Front 18

Omega-3 and Omega-6 fatty acids are

Back 18

polyunsaturated fat; essential

Front 19

The protein requirement of children is ___________ than that of an adult

Back 19

slightly higher

Front 20

Individuals trained in nutrition, food chemistry, diet planning and graduated from a college program accredited by the ADA are identified as

Back 20

registered dietitian

Front 21

Triglycerides are

Back 21

the primary storage form of fat

Front 22

Positive self-talk, creating routines and eliminating distractions are examples of

Back 22

Focusing strategies

Front 23

Most researchers argue that vigorous exercise programs for non-athletes are

Back 23

doomed for failure

Front 24

Research has shown that with regard to antidepressants

Back 24

They are as effective as exercise for treating depressive symptoms

Front 25

An athlete envisioning themselves in an environment successfully performing a specific activity, utilizing all of their senses (sight, hearing, feeling and smelling) is known as

Back 25

mental imagery

Front 26

Eating disorders in athletes should be evaluated and treated by

Back 26

clinical sport psychologist

Front 27

A client's self-efficacy (confidence in the ability to exert control over one's own motivation) can be improved by

Back 27

Goal accomplishments

Front 28

An individual who has regular episodes of overeating and uses different methods such as vomiting or abusing laxatives is a sign of

Back 28

bulimia

Front 29

With regard to personality and exercise, one study noted that exercise increased

Back 29

self-sufficiency

Front 30

An anticipated positive outcome of distributing a professional promotional flyer would be

Back 30

potential clients will see that you have revenue from previous client success

Front 31

In determining how much to charge for a personal training session, which is not appropriate?

A) negotiating with a client a rate best for him

B) Establish an hourly fee and travel expenses

C) Ask to be paid for each session in advance

D) Allow client to pay monthly sessions in full

Back 31

A

Front 32

Which is NOT an acceptable communication vehicle for advertising a personal training business?

A) community newsletters

B) corporate publications

C) local magazines

D) flyers delivered door to door

Back 32

D

Front 33

The Rule of Seven states

Back 33

A consumer will typically hear about a business seven times before making a decision

Front 34

Trainers working in a club environment find which of the following to be a disadvantage?

A) there is a full support system

B) liability is typically the employer's responsibility

C) The personal trainer is subject to constant supervision

Back 34

C) the personal trainer is subject to constant supervision

Front 35

Which is NOT a recommended characteristic for increasing your client base?

Back 35

offering free sessions

Front 36

When a client requires a refund, the payment should be in the form of

Back 36

Services, such as additional training sessions

Front 37

What percentage of individuals begin an exercise program drop out within 6 months?

Back 37

50%

Front 38

The leg extension is an example of what type of exercise?

A) multi-joint

B) closed chain

C) open chain

D) free weight

Back 38

C

Front 39

If an individual performs 3 sets of 8 reps of 100 lb. (45 kg) on the bench press, what is the training volume?

Back 39

2,400 lb.

3x8x100

Front 40

Relaxation techniques recommended by fitness trainers include

Back 40

Autogenic training (mental imagery), diaphragmatic breathing, progressive muscle relaxation

Front 41

What is the function of a beta blocker?

Back 41

prevents an increase in heartrate

Front 42

Time for the Golgi tendon organ to gradually override the muscle spindle is during which type of stretching

Back 42

Static

Front 43

Those muscles that contract first in every exercise and are the muscles that resist movement are the

Back 43

Core muscles

Front 44

What is primarily responsible for initiating hip flexion?

Back 44

psoas major and minor, iliacus; all combined to form illiopsoas

Front 45

What is the acceptable range of motion for the knee in extension?

Back 45

120-0 degrees

Front 46

The frontal (coronal) planes divide the body between

Back 46

anterior and posterior

Front 47

Blood pressure is the product of the _________ and the total peripheral resistance

Back 47

cardiac output; BP = Q x TPR

equation: cardiac output = Q (measure of the amount of blood that is pumped out of the heart in one minute); made up of two components: heart rate (HR) and stroke volume (SV)

SV refers to the quantity of blood pumped out of the left ventricle with every heart beat. The exact volumes are not easily measured, so they are often estimated based on what we know about stroke volume and the factors that it affects such as blood pressure which we can measure.

Front 48

The sensory receptor responsible for preventing overstretching is the ___________ and for preventing overcontracting is the ____________.

Back 48

Muscle spindle, Golgi Tendon organ

Front 49

An impulse is a Force over __________. Work is a product of Force and ____________.

Back 49

Time, distance

Front 50

The ___________ relationship is the relationship between the length of the muscle and the tension produced by the muscle

Back 50

length-tension

Front 51

Power can be described by what equation?

Back 51

Work/Time; (FxD)/T

Front 52

Which term refers to a maximum force a muscle or muscle group can generate at a specified velocity?

Back 52

strength

Front 53

Interval workouts in a cardiovascular training regimen should be utilized during which stage of training?

Back 53

Intermediate and advanced stages

Front 54

How is the erector spinae engaged?

Back 54

anterior pelvic tilt, with hip flexors, created by lumbar flexion and hip extension

Front 55

Using elastic tubing to correct a valgus knee with any squatting or deadlifting pattern is known as

Back 55

reactive neuromuscular training

Front 56

What describes the replication of kinesthetic sensations associated with an action?

Back 56

mental imagery

Front 57

What are the applications of exercise psychology?

Back 57

motivation, interventions, exercise adherence

Front 58

During the first month of training, which type and duration is the most appropriate?

Back 58

aerobic endurance training for 20 minutes or less

Front 59

The main focus during the first mesocycle of training is

Back 59

coordination and cardiovascular endurance

Front 60

What principle of resistance training denotes the concept of systematically manipulating program variables to continually increase training stimulus over time?

Back 60

progression

Front 61

the three minute step test is used to determine an individual's

Back 61

cardiovascular fitness and tolerance to exercise

Front 62

the level of an individual's exertion during exercise is most accurately determined by

Back 62

use of the RPE scale (subjective scale) and heart rate monitor

Front 63

Which assessment is best suited to be performed at the end of the initial assessment protocol?

Back 63

Aerobic capacity

Front 64

significant increase in thirst in a client could be showing early signs of

Back 64

diabetes

Front 65

What type of stretch is best for post-exercise because it allows better blood flow and circulation?

Back 65

static

Front 66

Define periodization

Back 66

cycling of training to vary stress

Front 67

How many minutes is a general or sport-specific warm-up recommended?

Back 67

5-10 minutes

Front 68

What is overreaching?

Back 68

the short-term overload that can be managed within a few days

Front 69

What bones depend on the wrist?

Back 69

ulna, radius, carpal

Front 70

During an isometric exercise, muscle length

Back 70

stabilizes under load; remains relatively constant

Front 71

Allowing a body to adapt to a new stimulus before moving on to the next level of fitness training requires approximately

Back 71

4-8 weeks

Front 72

What is the first step to take to help a client reach their goals?

Back 72

Assess

Front 73

The ranking of carbohydrates based upon its immediate effect on blood glucose is called

Back 73

glycemic index

Front 74

All of the following are methods used to test cardiovascular health except

A) resting heart rate

B) resting metabolic rate

C) resting blood pressure

D) V02 max

Back 74

B; deals with energy consumption

Front 75

What are examples of antihypertensive medications?

Back 75

calcium channel blockers, ACE inhibitors, diuretics

Front 76

What is the cholesterol range for being at risk for coronary heart disease?

Back 76

Current hypercholesterolemia or total serum cholesterol of greater than 240 mg/dl or HDL of less than35 mg/dl or on current cholesterol medication

Front 77

How much time should the client give the trainer when canceling a session?

Back 77

24-48 hours

Front 78

The type of business structures available when creating a business with one other person would be

Back 78

limited liability corporation, general partnership, S-corporation

Front 79

Other than educational levels, what is a crucial differentiating factor between professional fitness trainer and personal fitness trainers?

Back 79

business and sales

Front 80

All of these are guidelines to follow for exercise nutrition except

A) goal

B) starting position

C) motion

D) coordination

Back 80

D

Front 81

A trainer should allow a minimum of ___________ minutes between clients to prepare for the next training session

Back 81

5-10 minutes

Front 82

Which term describes the varying of the FITTR principles to achieve an individual goal within a macrocycle?

Back 82

periodization

Front 83

During the initial assessment, which exercise is used to determine lower body strength?

Back 83

leg press

Front 84

If a body part is torn away from a body, one should

Back 84

place the body part in a moistened gauze and sent to the hospital with patient

Front 85

What statement is true with respect to ROM at the iliofemoral joint?

Back 85

ideally, the pelvis would be at neutral position; too much or too little pelvic tilt can be detrimental to low-back function

Front 86

Symptoms of excessive thirst, excessive sweating, and cold clammy skin can be indication of

Back 86

heat exhaustion

Front 87

What makes a special population?

Back 87

chronic conditions such as asthma and outstanding performance

Front 88

How long should the cool down be?

Back 88

10-15 minutes

Front 89

In an overhead lateral reaching stretch, which muscles are stretched?

Back 89

external obliques

Front 90

a flexibility specialist who applies gentle pressure into a joint to perform a specific muscle stretch, is performing what type of range of motion?

Back 90

passive

Front 91

Which has a greater risk, an independent contractor or a gym employee?

Back 91

independent contractor

Front 92

Which is used as a standard reference point--anatomical neutral or anatomical position?

Back 92

anatomical position

Front 93

What are the functions of the oblique group?

Back 93

flexion of the spine, rotation of the spine, increases intra-abdominal pressure

Front 94

What are the benefits of a proper cool down?

Back 94

significant reduction of post-exercise soreness, return of the cardiovascular system to a recovery state, increased circulation to and from the periphery

Front 95

What are the types of strength?

Back 95

absolute, relative, power

Front 96

Between Eccentric, Isometric, and Concentric muscle actions, __________ is the 'strongest' and ___________ is the 'weakest'

Back 96

eccentric, concentric

Front 97

What is the RDA? The RDA represents amounts of nutrients found to be adequate for approximately ________ of the population

Back 97

Recommended Dietary Allowances; 97%

Front 98

In an incline bench press, what would be the "motion"?

Back 98

lower weight in a controlled manner

Front 99

The division of muscle through three layers of fascia (endomysium, perimysium, and epimysium) during muscle contraction is significant because

Back 99

It enables separate innervation of muscle fibers within a muscle in accordance with the size principle of recruitment

Front 100

What percentage of Americans engage in the recommended levels of physical activity by the CDC?

Back 100

25%

Front 101

The primary mental health issues that negatively affects a person's ability to work out is

Back 101

depression

Front 102

During the assessment, what is the first step?

Back 102

medical history review

Front 103

True or False: Plyometrics training emphasizes strength over power

Back 103

False

Front 104

What would be the most appropriate exercise at the beginning of a client's first full workout?

Back 104

bodyweight squats and bodyweight 12-inch high box step ups; emphasis on BODYWEIGHT

Front 105

Aerobic exercise refers to

Back 105

exercise in which oxygen can be utilized efficiently by the muscles

Front 106

Which muscles are primarily responsible for scapular elevation?

Back 106

upper trapezius

Front 107

Of the following, which is not a type of diarthrodial joint?

A) saddle

B) hinge

C) condyloid

D) lever

Back 107

D

Front 108

What are the types of functions and movements of the scapula?

Back 108

elevation, protraction, upward rotation

Front 109

What is the difference between a static and dynamic postural assessment?

Back 109

Static is to measure one's posture while immobile, while dynamic is for motion

Front 110

An individual who cuts food portions into small pieces, has a fear of gaining weight and can be depressed is a sign of

Back 110

anorexia nervosa

Front 111

What is a synarthrodial joint?

Back 111

the joint is immovable

Front 112

Which substance affects athletic performance more than any other nutrient?

Back 112

water

Front 113

The Stages of Change Model is also known as the

Back 113

Transtheoretical Model

Front 114

The Kubitz et al. study on sleep and exercise showed that people who exercised

Back 114

slept longer and fell asleep faster

Front 115

An example of a smooth muscle is the

Back 115

stomach

Front 116

Which artery can most easily and safely be used to accurately measure an individual's heart rate?

Back 116

radial

Front 117

10-15% of an adult's protein intake in their daily diet is calculated as

Back 117

0.80 gram/kg of body weight

Front 118

Which fat is solid at room temperature and comes from animals?

Back 118

saturated fat

Front 119

The quadriceps group contains all of the muscles EXCEPT:

A) rectus femoris

B) vastus medialis

C) vastus lateralis

D) biceps femoris

Back 119

D