Download NASM GFI--------------------NASM GFI and more Exams Advanced Education in PDF only on Docsity!
NASM GFI
AFAA 5 Qs - correct answer PESAP (purpose, eff, safety, accuracy, participants) 8 standard anatomic positions - correct answer ant, post, sup, inf, prox, dist, lat, med plane that divides body into front and back - correct answer frontal forward and backward movements as if walls to left and right side of the body - correct answer sagittal plane that allows rotations - correct answer transverse muscle shortens to overcome outside resistance - correct answer concentric moving to control a force while lengthening a muscle - correct answer eccentric How long for Golgi tendon organs to signal the brain to relax muscles during stretching - correct answer 30 sec muscles used mainly for anaerobic activity - correct answer Type II fibers muscles for cross-country skiing and distance running - correct answer Type I fibers agonist muscle function - correct answer prime mover muscle assists agonist - correct answer synergist
length that muscle produces tension or force - correct answer length-tension synergistic action of muscles to move around joint - correct answer force-couple causes of kinetic chain dysfunction - correct answer repetitive movement or repetitive lack of movement joints for gliding, hinge, pivot, ball-and-socker - correct answer synovial systems of kinetic chain (Human Movement system) - correct answer nervous, muscular, skeletal Avg resting HR for untrained adult - correct answer 70-80 bpm respiratory system includes - correct answer lungs, passageways, collects oxygen from outside into the blood paths for cells to generate energy - correct answer ATP-PC, glycolysis, aerobic combines multiple types of exercise for higher performance - correct answer integrated fitness specific exercises to help improve movement - correct answer movement prep stretching for imbalances - correct answer static dynamic stretching is for - correct answer advanced methods to activate the core - correct answer drawing in and bracing unstable but controlled training - correct answer proprioceptively enriched
body of yoga class may include - correct answer sun salutation, warrior, plank flow body of cycling class may include - correct answer seated flats, sprints, jumps mods to increase complexity, impact, or intensity - correct answer progression mods to decrease complexity, impact, or intensity - correct answer regression regression for squat to press - correct answer squat to curl progression for push-ups - correct answer decline push-up scapation exercise mistakes (4) - correct answer momentum to swing weights up, low back arch, forward head, bent elbows progression for bent over row - correct answer ?? regression for tuck jumps - correct answer dec reps, double squat, prisoner squat mistakes of renagade row - correct answer shifting side-to-side, low back arch, head drop cue to correct shifting side-to-side on inchworm - correct answer engage glutes and abs at the bottom of the movement regression for crow pose - correct answer keep one foot on the floor progression for standing bow pose - correct answer use both hands to grab foot
cue to correct standing flat with excessive weight on hands and upper body - correct answer work the legs and stabilize with the upper body mistake in seated speed drill - correct answer hips bounding, knees bowing out, arms overstretched clearly defined intention from participant perspective to drive outcome - correct answer class vision during intro, an instructor should - correct answer greet, setup, provide equipment recommendations, and discuss class format pre-designed class helps - correct answer provide structure but allows for variety and progression musical structure refers to - correct answer beat, downbeat, 32-count phrasing BPM is - correct answer tempo, speed, or pace of music group fitness music should have - correct answer pre-chorus, verse, chorus downbeat is - correct answer first beat of a measure BPM for resistance class - correct answer 125- format-specific tempo is important for - correct answer full range of motion music that drives movement - correct answer foreground music that sets mood and supports atmosphere - correct answer background
people prefer to learn through - correct answer visual, auditory, kinesthetic supportive communication creates - correct answer trust, care, support use non-verbal communication with - correct answer eye contact, facial expressions, posture, gestures demonstrate value as an instructor by - correct answer punctuality, being available, learning names facing class to perform movement is - correct answer mirroring showing class exercise at a slower rate, then increasing tempo - correct answer slow-to-fast cue movements based on time or upcoming changes - correct answer rhythmical cue based on body to equipment and/or rest of the class - correct answer spatial cue by counting down from 8 with verbal on 4-3-2-1 - correct answer 4 beat cue by correcting in encouraging manner - correct answer positive condition of BMI over 30 or overweight by 30 lbs - correct answer obesity modify if dyspnea - correct answer increase recovery and reduce load if CV disease, then exercise - correct answer 3-5 days a week special populations include - correct answer youth, elderly, prenatal, postnatal
if pregnant, then reocmmend - correct answer light to moderate include all participants with - correct answer enthusiasm, accommodations, age- appropriate command attention through presence with - correct answer confidence, prep, positivity, engagement education and entertainment to deliver experience is - correct answer edutainment motivational cues are - correct answer rep countdown, performance, physical or emotional benefit, competition motivation by praising others - correct answer extrinsic motivation by helping participants complete a class, cueing positive feelings with activities, giving info on progressing - correct answer intrinsic SMART goals are - correct answer spec, measurable, attainable, realistic, timely fitness vision statement - correct answer inspiration for an instructor to be in the future taking specialty courses, recertification, and going to workshops and live events is - correct answer CE credible sources are - correct answer evidence-based, peer-reviewed attending another instructor's class - correct answer peer participation stay within boundaries of qualification of what to do or say legally - correct answer scope of practice
Stabilize or move: internal and external obliques - correct answer S Stabilize or move: psoas major - correct answer S Stabilize or move: gluteus medius - correct answer S Stabilize or move: adductor complex - correct answer S Stabilize or move: latissimus dorsi - correct answer M Stabilize or move: hip flexors, erector spinae - correct answer M Stabilize or move: hamstring, quadriceps - correct answer M Stabilize or move: pectoralis major - correct answer M Stabilize or move: deltoids, biceps, triceps - correct answer M Tendons - correct answer Connect muscle to bone, anchor for force, limited blood flow, slow to repair Sarcomeres - correct answer Individual contractile units, actin and myosin filaments Type I muscle fibers twitch - correct answer Slow Type II muscle fibers twitch - correct answer Fast Type I muscle fibers - correct answer Aerobic, slower to reach max contraction, resistant to fatigue
Type II muscle fibers - correct answer Anaerobic, speed and strength, faster to fatigue Isolated function of quads (rectus femoris, vastus lateralis, medialis, intermedius) - correct answer Knee extension squat Isolated function of hamstrings (semitendinosus, semimembranosus, biceps femoris) - correct answer Knee flexion hamstrings curl Isolated function of gastrocnemius - correct answer Plantar flexion calf raise Isolated function of gluteus maximus - correct answer Hip extension and ext rotation lunge
