NASM practice test

C

1. A. Isometric action

   An isometric action produces force without a change in muscle length; here the quadriceps lengthen as the knees bend.

2. B. Concentric action

   A concentric action shortens the muscle; that happens on the way up, not during the controlled descent.

3. D. Passive elastic recoil

   The stem states the extensors stay active; elastic recoil is a passive contribution at the turnaround, not the controlled lowering.

4. C. Eccentric action

   The knee extensors produce force while lengthening to control knee flexion against gravity, which is an eccentric (deceleration) action.

B

1. A. Classify the client as overweight and set a fat-loss goal from the BMI

   Setting a fat-loss goal from BMI alone may target fat the client does not have.

2. C. Convert the BMI to an estimated body-fat percentage for the file

   BMI-to-fat conversions are population estimates and are least accurate in muscular people.

3. D. Report the elevated BMI as evidence of high cardiometabolic risk

   BMI alone cannot confirm cardiometabolic risk; waist circumference and medical data are more informative.

4. B. Note BMI cannot separate muscle from fat; add a body-composition test

   BMI uses only height and mass, so muscular clients can be misclassified; skinfolds, circumferences or bioelectrical impedance give a better picture.

B

1. A. High-repetition crunches draw on fat stored over the abdomen first

   Working muscles use fatty acids from the circulation, not preferentially from the fat next to them.

2. C. Wearing a waist trainer during core work increases local fat loss

   Waist trainers cause sweating and compression, not fat loss.

3. D. Low-intensity core work keeps the waist in a local fat-burning zone

   The 'fat-burning zone' describes the fuel mix during exercise, not where fat is lost from.

4. B. Fat loss is body-wide, so local exercise does not target waist fat

   Fat is mobilized from stores throughout the body under hormonal control; training a region strengthens its muscles but does not selectively reduce the overlying fat. An energy deficit and overall training reduce waist fat.

A

1. B. Compare the per-serving numbers as printed on each label

   Printed per-serving values reflect unequal serving sizes, so they are not directly comparable.

2. C. Compare the per-package totals for each snack

   Package totals match intake only if the client eats each whole package.

3. D. Use the order of the ingredient lists to compare amounts

   Ingredient order shows relative weight within one product, not nutrient amounts in a portion.

4. A. Scale each label to the portion the client plans to eat

   When serving sizes differ, per-serving numbers describe different amounts of food; adjusting both to the intended portion allows a fair comparison.

D

1. A. 111.8 bpm

   111.8 bpm substitutes Tanaka HRmax (183.5) into the Karvonen formula; the item specifies 220 − age = 185.

2. B. 74.0 bpm

   74.0 bpm is 0.4 × HRmax (185), a percent-of-HRmax target; the Karvonen method applies the fraction to the reserve and adds resting HR back.

3. C. 136.6 bpm

   136.6 bpm applies 0.6 (the remaining share of the reserve) instead of the prescribed 0.4.

4. D. 112.4 bpm

   HRmax = 220 − 35 = 185; HRR = 185 − 64 = 121; target = 64 + 0.4 × 121 = 112.4 bpm. The Karvonen method scales the reserve, so resting HR is added back at the end.

D

1. A. Suggest a gym with a crèche so the evening sessions can continue

   This proposes a solution before learning whether it is affordable or wanted.

2. B. Move sessions to early mornings, the slot most clients find easiest

   The time is chosen from other clients' habits, not this client's constraints.

3. C. Give a home program and review progress at the next reassessment

   A home program may help, but leaving support until the next reassessment removes the follow-up that sustains adherence.

4. D. Ask which times are realistic and agree on a schedule together

   Exploring the client's actual availability first lets the client and trainer agree on a plan that fits, which supports self-efficacy and adherence.

B

1. A. Explain the evidence behind the target and check that the client understands it

   Checking understanding is good communication, but the goal is still the trainer's, so the client's autonomy is unchanged.

2. C. Let the client choose exercise order but keep the trainer's goals

   Exercise order is a minor choice that leaves the goal itself trainer-owned.

3. D. Keep the target but break it into smaller weekly steps to ease the pressure

   Smaller steps can reduce pressure, but the target itself is still chosen for the client rather than with the client.

4. B. Revisit the target together, starting from the client's priorities

   Autonomy-supportive coaching involves the client in setting goals, which improves motivation and adherence.

A

1. B. Is the bike seat uncomfortable for you?

   This closed question narrows the answer to one possible cause.

2. C. Would you prefer to switch to the rower instead?

   This proposes a solution before the reason is known.

3. D. You find cycling too hard, right?

   This leading question assumes the reason.

4. A. What is it about cycling that you don't enjoy?

   An open question invites the client's own explanation, a core motivational interviewing skill.

B

1. A. Ask before each hands-on cue whether touch is acceptable that time

   The client has already declined touch; asking again before each cue reopens the decision and pressures the client.

2. C. Have another trainer the client is comfortable with give hands-on corrections

   Touch from a different trainer, however familiar, is still touch the client declined.

3. D. Switch the client to machine-only exercises so form needs little correction

   Changing the program to avoid coaching narrows exercise choice; form can be coached without touch on any exercise.

4. B. Coach with verbal cues, demonstration and mirror feedback

   Instruction must respect consent; verbal cues, demonstration and mirrors let the trainer coach form without touch.

A

1. B. Medial hamstrings

   The medial hamstrings are listed as underactive in feet turning out; the overactive and underactive roles are swapped.

2. C. Medial gastrocnemius

   The medial gastrocnemius is underactive in this compensation; it is the lateral head that is listed as overactive.

3. D. Anterior tibialis

   The anterior tibialis is an underactive muscle in excessive forward lean and heels rising, not an overactive contributor to feet turning out.

4. A. Soleus

   NASM lists the soleus, lateral gastrocnemius, biceps femoris (short head) and TFL as probable overactive muscles when the feet turn out. Treat this as a hypothesis to confirm with further assessment.

C

1. A. The client is ready to add external load to the squat

   Better control with support does not show the pattern will hold under load; progression needs reassessment under the new demand.

2. B. Ankle mobility can be ruled out as a contributor

   A support or cue that improves knee position does not test ankle dorsiflexion, so ankle involvement is not excluded.

3. D. Gluteus medius weakness is confirmed as the cause

   A screen and a cue cannot isolate or measure one muscle's strength; the cause remains a hypothesis.

4. C. Movement control changed under the tested conditions

   Improvement with support shows only that the pattern changed under those conditions. It is consistent with a hypothesis but does not prove a specific cause.

B

1. A. Estimate body fat from circumference measurements instead

   Circumference-based body-fat estimates are still the body-composition measurement the client declined.

2. C. Use BMI from the intake height and weight in place of the declined measurement

   BMI does not measure body composition, and substituting it works around the refusal rather than respecting it.

3. D. Respect the refusal but record scale weight at each session instead

   A trainer-chosen body measurement may touch the same sensitivity; progress measures should be agreed with the client, such as the functional tests already accepted.

4. B. Respect the refusal and agree on other progress measures

   Clients can decline a measurement and still take part in other appropriate assessments; progress can be tracked with the measures the client accepts.

A

1. B. Choose low-intensity tests only, then update the form at the next session

   Lower intensity is still chosen without knowing the procedure or restrictions; screening must be updated first.

2. C. Apply a general post-surgery protocol from the gym's files

   Restrictions depend on the specific procedure and recovery stage, which a generic protocol does not capture.

3. D. Proceed if the client reports no pain at the surgical site

   Absence of pain does not establish post-surgical readiness or remove restrictions.

4. A. Update the health history and any post-surgical restrictions

   Surgery is a material health change, so the history and any clinician-set restrictions must be updated before assessments are chosen.

C

1. A. 27.3 kg/m²

   This divides by 2 × height (3.22) instead of height squared.

2. B. 34.4 kg/m²

   This rounds height to 1.6 m before squaring (88 / 2.56 = 34.4 kg/m²), which shifts the result.

3. D. 54.7 kg/m²

   This divides mass by height (88 / 1.61) without squaring it.

4. C. 33.9 kg/m²

   Height squared = 1.61 × 1.61 = 2.5921 m²; BMI = 88 / 2.5921 = 33.9 kg/m².

D

1. A. 8–12

   8–12 is the Phase 2 (Strength Endurance) range.

2. B. 1–5

   1–5 is the Phase 4 (Maximal Strength) range.

3. C. 6–12

   6–12 is the Phase 3 (Muscular Development) range.

4. D. 12–20

   NASM Phase 1 uses 12–20 repetitions at about 50–70% 1RM with a slow tempo to build stabilization endurance.

D

1. A. 50–70%

   50–70% 1RM is the Phase 1 stabilization-endurance range; it is too light for the hypertrophy emphasis of Phase 3.

2. B. 85–100%

   85–100% 1RM belongs to Phase 4 maximal strength with 1–5 reps, not the 6–12-rep hypertrophy work of Phase 3.

3. C. 30–45%

   30–45% 1RM is the load NASM uses for the power exercise in Phase 5 supersets, chosen for speed rather than muscle growth.

4. D. 75–85%

   NASM Phase 3 (Muscular Development) uses about 75–85% 1RM for 6–12 reps, heavy enough to drive hypertrophy with moderate-to-high volume.

C

1. A. Lower the load and finish the remaining reps at a slower, controlled tempo

   A slower tempo gives up the explosive intent that defines Phase 5; the problem is fatigue, not technique at this load.

2. B. Complete the planned reps while cueing a tall, braced posture

   Posture cues do not restore speed; finishing reps as velocity falls accumulates fatigue and trains slow force rather than power.

3. D. Shorten rest to build fatigue resistance

   Shorter rest adds fatigue; that suits endurance work but further reduces explosive output.

4. C. Extend rest or stop the set when speed drops

   When explosive speed falls, power quality is being lost; the trainer should restore recovery or stop the set so the remaining reps stay fast and controlled.

C

1. A. Phase 1: Stabilization Endurance

   Phase 1 builds the movement control the client already has, using light loads.

2. B. Phase 2: Strength Endurance

   Phase 2 supersets strength with stabilization exercises and targets strength endurance rather than size.

3. D. Phase 4: Maximal Strength

   Phase 4 uses near-maximal loads for 1–5 reps; its goal is maximal force, not size.

4. C. Phase 3: Muscular Development

   Repeated moderate-to-heavy sets aimed at muscle size, once movement control is in place, describe Phase 3.

C

1. A. Warm-up

   The warm-up holds rolling and flexibility work, not core and balance exercises.

2. B. Skill development

   Skill development holds plyometric and SAQ drills.

3. D. Resistance training

   Resistance training holds the phase-specific strength exercises.

4. C. Activation

   Core and balance exercises form the Activation section, which prepares stabilizing control before skill and resistance work.

C

1. A. Integrate

   Integrate uses coordinated whole-body movement and is the final step.

2. B. Inhibit

   Inhibit uses SMR, which comes before stretching.

3. D. Activate

   Activate uses isolated strengthening of underactive muscles.

4. C. Lengthen

   A static stretch for a shortened tissue is the lengthen step, which follows inhibition.