NASM Physique and Bodybuilding Coach Certification

What types of muscle fibers are predominantly utilized in high-intensity, short duration exercise? - Type llx Which hormone is often released as a result of low blood sugar that causes the release of glucose from the liver? - Glucagon What is a muscle called when it contracts to actively work against a movement? - Antagonist muscle What type of muscle contract occurs when a muscle is shortening while contracting? - Concentric What phase of motor learning involves the consolidation of movement into a normal routine as the person become more confident with a movement through practice? - Associative Which structure of the brain controls motor planning and attention? - Frontal lobe Internal focus and the mind-muscle connection has been shown to increase neural drive in muscles, which is measured by what type of activity? - EMG What type of hormone, when releases, affects the organ it was released from? - Autocrine hormones Which structure in the human body allows muscles to transmit their forces to bones, allowing for human movement to occur? - Tendons Which type of lever has the greatest mechanical advantage? - Second class lever What types of muscle fibers carry high amounts of myoglobin, an oxygen carrier within muscle fibers? - Type 1 Which part of the nervous system is responsible for increasing heart rate and blood pressure during exercise? - Sympathetic nervous system What plane is the body primarily moving in during a jumping jack? - Frontal plane Which type of focus is essential for developing the mind-muscle connection? - Internal focus What types of nerves carry signals from the brain and spinal cord to muscles? - Motor nerves What is the primary function of hyman metabolism? - to convert energy from one form to another Which law of physics helps us understand changes in body weight? - the law of the conservation of energy Which energy system is only an aerobic energy system? - the oxidative system What molecule serves as the primary phosphate donor in the phosphocreatine system help replenish adenosine triphosphate? - creatine phosphate One glucose molecule nets how many adenosine triphosphate through the process of glycolysis? - two Which set of chemical reactions occurs in the mitochondria and utilizes oxygen to create energy in the form of adenosine triphosphate? - the electron transport chain During very high-intensity exercise, what substrate provide the majority of energy for exercise? - Muscle glycogen Which controllable component of total daily energy expenditure has the largest effect on weight loss? - non-exercise activity thermogenesis Below what level of caloric intake in an athlete generally considered to be in a state of low energy availability? - 30 Which type of fat is found primarily between the skin and skeletal muscle? - subcutaneous Which types of fat is primarily used to store calories in the form of triglycerides? - white fat cells What is the primary process through which fatty acids are broken down? - lipolysis What effect does including resistance training have on the body during a period of weight loss? - help maintain lean mass During periods of weight change, which aspect of metabolism is generally the most affected by reduction or surpluses in calories? - non-exercise activity thermogensis Which intrinsic aspect about a food may result in someone consuming more calories than they might expect to? - high energy density What type of muscle adaptation occurs when additional sarcomeres are added along the length of a muscle fiber? - in series hypertrophy What is the primary mechanism by which in parallel hypertrophy occurs? - an increase in contractile proteins What type of hypertrophy occurs that increases muscle size but does not directly affect the contractile units of the muscle tissue? - sarcoplasmic hypertrophy What process is primarily responsible for explaining how mechanical tension on muscle fibers can create chemical signals? - mechanotransduction What muscle fiber type consists of endurance-oriented fibers that are fatigue-resistant but have a limited ability to produce force? - type 1 What type of cell, located within muscle tissue, is considered to be critical for hypertrophy? - satellite cells A Physique Coach will often have to coach a client through a particular exercise and may need to change the shape of the resistance curve to help match a muscle's natural ability to produce force at certain positions based on the dynamic status of the contractile tissue. What aspect of muscle tissue should the Physique Coach be thinking about in this situation? - the length-tension relationship As a Physique Coach, it is important to understand what mechanisms contribute to hypertrophy. What is considered one of the secondary but important mechanisms for hypertrophy? - metabolic stress Hypertrophy does not always occur uniformly and non-uniform hypertrophy can often occur on purpose, depending on programming. What exercise might a Physique Coach prescribe their client if the client wanted to focus on developing the distal quadriceps muscles? - eccentric leg extensions How does the anabolic hormone testosterone exert its hypertrophic effect on muscle tissue? - it elicits gene transcription that increases the production of myofibrillar proteins (muscle proteins) Which anabolic hormone has pronounced lipolytic effects? - growth hormone During periods of stress, the body will release hormones that can help create glucose from other sources, such as amino acids through a process known as gluconeogenesis. What hormone is responsible for this? - cortisol While it is outside the scope of practice for a Physique Coach to change testosterone levels of clients, knowing if a client has insufficient levels of testosterone would be important as it can affect their ability to recover from training and build muscle. Below what level would a male client be considered to have clinically low testosterone? - 264 ng/dL Which myokine, a chemical signal released by muscle tissue, regulates satellite cell function and may increase muscle protein synthesis? - IL-6 As a Physique Coach, it is important to provide nutritional education to help clients reach their hypertrophy goals. What is considered the most important nutrition aspect for muscle hypertrophy? - Positive energy balance Calories are the most well-known unit of measure for food, but what exactly does a calories represent? - unit of energy Which macronutrient has the most calories per gram? - fats Not all macronutrients have the same thermic effect of food. Which macronutrient has the lowest effect on the thermic effect of food? - fats As a physique coach, it is important to understand what aspects of an individual's total daily energy expenditure can be changed to help clients increase or decrease expenditure. Which aspect of total daily energy expenditure is the least modifiable by the physique coach? - resting metabolic rate As a physique coach, you will often be required to estimate calorie intakes for clients using estimating equations. Which estimating equation does not utilize age when estimating calorie needs? - katch-mcardle equation Which gastric enzyme is initially utilized in the stomach to begin cleaving the peptide bonds found in protein-rich foods? - pepsin Which branched-chain amino acid is considered the most important for anabolism? - leucine As a physique coach, it is important to understand dietary guidelines for nutrients. What is the RDA for protein inactive adults, which can be interpreted as the minimum level suggested for protein to prevent a net negative nitrogen balance in inactive adults? - 0.8 Physique athletes are often looking to fully optimize their nutrition for muscle growth and recovery. What amount of protein per meal is considered optimal for muscle growth? - 0.4 to 0.55 What enzymes are primarily responsible for breaking down fats in foods into smaller pieces so they can be properly absorbed by the human body? - lipases While there is some debate on the specific health effects of different fats, what type of fat has been clearly shown to be related to increased health risks so that the Physique Coach should provide education for their clients to limit in their diet as much as possible? - trans fat Glycogen is the storage form of carbohydrates in our tissues, specifically muscle tissue. What type of carbohydrate is glycogen? - polysaccharide Physique coaches are often required to provide education around popular strategies to their clients. Which dietary strategy often results in reduction in intramuscular glycogen stores and intramuscular water? - ketogenic diets What strategy can be utilized during periods of calorie deficits to help prevent some of the known side-effects that come from sustained calorie deficits? - intermittent energy restriction Which nutrient inhibits muscle protein synthesis? - alcohol What is the primary difference between macronutrients and micronutrients? - Micronutrients are consumed in substantially smaller quantities than macronutrients Hydration status is an important aspect of a client's overall nutrition for the physique coach to consider. What state of hydration is considered optimal for clients to be in most of the time? - euhydrated Fat-soluble vitamins are stored in tissues, which makes having toxic levels present in a body more likely than water-soluble vitamins. As such, which vitamin should the physique coach be mindful of that might have the highest risk of toxicity? - k Macrominerals are minerals that should be consumed in relatively large quantities compared to the other minerals. What mineral would be considered a macromineral and should be consumed in relatively large quantities? - calcium Which micronutrient is critical for production of thyroid hormone? - lodine Physique athletes are often required to consume lower calorie diets, which can increase the risk of nutrient deficiencies. Which of the following nutrients has been shown to be consumed by physique athletes in quantities less than the RDA? - A Testing for nutrients is the only real way to assess nutrient status. What body fluid is generally considered the most effective way to measure nutrient status of fat-soluble vitamins such as mitamic a, d, e, and k? - Blood Which micronutrient when utilized as a supplement may actually impair exercise capacity by blunting the mobilization of fatty acids? - B3 What term refers to the process of the body losing water? - dehydration Physique coaches often have to coach clients about hydration status, especially as they approach competition. What method of assessment is often the most practical way for a client to assess hydration? - urine color analysis While water intake recommendations may be increased for physique athletes compared to non-physique athletes, what are the daily recommendations for water intake for adults who are active but train less than 2 hours per day? - 3 to 4 L Water manipulation is a strategy utilized for competition prep for physique athletes to understand these strategies as a physique coach. What is the recommended water intake amount during the water restriction phase? - 15 ml What supplement is often used during peak week to help with diuresis but can increase the risk of kidney stones? - C Supplement utilization occurs in physique athletes and the physique coach will likely encounter supplementation use with their clients. What percent of physique athletes utilize supplementation? - 95% While supplements are not regulated like prescription drugs, there are some resources that help people understand safety and efficacy. What label is given to supplements that have scientifically proven results with research performed on relevant populations using correct dosing regimens? - strong evidence to support efficacy and apparently safe Which of the following supplements would be considered to contain all of the essential amino acids? - whey protein Which amino acid supplement has the greatest direct effect on muscle protein synthesis? - leucine Beta-alanine has been shown to increase work capacity by increasing the acid buffering capacity of the body. What molecule does beta-alanine get converted into once integrated into the body? - carnosine What is the main function of creatine? - to recycle ADP into ATP While most "fat burner" supplements are ineffective, which common supplement has been shown to have modest, but measurable effects on lipolysis? - caffeine Which supplement is believed to help increase that transport of fatty acids to the mitochondria, but may have little actual effect on body fat loss? - I-carnitine What molecule, often found in pepper, is a supplement that may have a small acute effect on weight loss by helping to slightly increase metabolic rate but has limited long-term efficacy? - Capsaicin What steps can manufacturers go through to be FDA approved for supplement quality? - Good manufacturing practices What is considered the well-accepted and standard dose of creatine for the loading phase for most adults? - 20 G What effect does creatine have on kidney function in otherwise healthy adults? - No known effect on kidney function What is a well-established side-effect of ephedrine? - increased heart rate What proportion of the world's population has reported utilizing performance enhancing drugs, specifically anabolic steroids, at least once during their lifetime? - 3.3% What performance enhancing drug is often used by physique athletes to help with fat loss? - human growth hormone What cells in men produce most of the testosterone in the human body? - Leydig cells What is one of the main side-effects/risks of anabolic androgenic steroid use? - increased risk of cardiovascular disease Which PED, when dosed even slightly incorrectly, can result in death from a single use? - Insulin Long-term use of which of the following compounds has been shown to result in excessive growth of the heart? - IGF - 1 Which stimulant that was originally marketed and sold as a successful weight loss drug was pulled off the market as far back at 1938 due to it being "extremely dangerous and not fit for human consumption" by the FDA? - DNP What class of drug should the physique coach be aware of that clients may attempt to use to help lose water prior to competition? - Diuretics What action should a physique coach take if their client informs them that they are utilizing performance enhancing drugs? - refer to a licensed medical professional Utilization of performance enhancing drugs is higher among male populations than female populations. What proportion of the world's male population has reported utilizing performance enhancing drugs, specifically anabolic steroids, at least once during their lifetime? - 6.4% Which of the following performance enhancing drugs's primary mechanism of action is to build more contractile muscle tissue? - testosterone Which compound has been known to enhance body fat loss but has cardiovascular damage as one of its main side effects? - ephedrine Which performance enhancing drug was originally developed for the treatment of lung diseases such as asthma, but has been utilized by physique athletes due to its ability to increase metabolic rate and result in accelerated fat loss? - clenbuterol Which class of performance enhancing drug is often utilized during competition prep and carries a risk of sudden cardiac arrest due to issues with electrolyte depletion? - Diuretics As a physique coach, it is important to have a baseline assessment of a client's health risk before they begin engaging in physical activity. What well-understood and highly utilized questionnaire might the Physique Coach use during an intake to assess health risks and readiness? - Their physical activity readiness questionnaire What aspect of a physique client's life may give the most insights into their total daily energy expenditure? - Occupation The physique coach should have a thorough understanding of the physiological that may occur in clients during competition prep. What is a common adaptation that occurs in clients during certain phases of competition prep? - Decreased heart rate Physique clients often get blood work done to ensure that their overall health is maintained during the strenuous periods of their season. While it is outside the scope of practice for the physique coach to read and review blood work, what marker can provide information about the overall physiological stress a client is experiencing? - Cortisol Which hormone tends to decrease during competition prep as a result of being in a calorie deficit for an extended period of time? - T3 Physique clients often have higher than normal levels of muscle mass and diets higher in protein than the average person, which can affect assessments of kidney function. What measure of kidney function would be most appropriate to consider for physique clients? - Cystatin C Performance enhancing drugs (PEDs) can affect blood work quite substantially. What is one marker that is often elevated among individuals who utilize anabolic PEDs? - Hematocrit As physique athletes get closer to competition prep, standard body composition measuring devices become less beneficial as their error rates are larger than the weekly or monthly changes a client undergoes. What is often the best body composition assessment in the days and weeks leading up to competition? - Progress photos What method of body composition assessment can provide insights into a client's bone mineral density as well as body fat percentage? - DEXA Which of the following would be considered a body aesthetic assessment? - Symmetry Which type of body aesthetic assessment focuses on how evenly distributed muscle is compared to other muscle groups? - proportion What is one effective tool the physique coach can use to create open and constructive dialogue with clients? - Ask open-ended questions What is an effective strategy for providing a welcoming environment during a consultation? - displaying positive body language As a physique coach, it is important to understand that clients with different levels of experience will have different expectations, and consults will look different. Which level of client will likely require the most in-depth initial consultation? - novice client Which of the following actions would be considered to be within the scope of practice for a physique coach regarding assessment? - conducting a body compostition assessment What is the primary purpose of assessment and evaluation for the physique client? - Help the physique coach determine how to apply evidence-based practice for their client As a physique coach, you will be required to conduct quite a few assessments on your clients. What is the main reason for conducting assessments? - to objectively and subjectively measure adherence and success The concept of healthy eating patterns is something utilized quite heavily in physique coaching. How would you, as a coach, describe healthy eating patterns to your clients? - Habits and behaviors of food consumption that provide all the necessary nutrients, contain foods from each of the basic food groups, and have an appropriate amount of calories given the individuals goals What concept regarding healthy eating patterns relates to the amount of nutrients per unit of food? - nutrient density As a physique coach, you will often need to provide education about foods and habits that can help a client lower overall food intake. What strategy might be used to help a client lower overall calorie intake without having them specifically track and weight their food? - reduce food palatability Which method of nutrition assessment is most appropriate for assessing broad nutrition across a large population of people? - A food frequency questionnaire What type of hunger is related to neurobiological responses to environmental cues and habits? - emotional hunger What sensation describes the physical sensation of having eaten enough food? - fullness When working with clients who are new to physique sports, they may have limited experience with nutrition. What is a type of assessment the physique coach might consider to get an initial idea of what a client's typical diet looks like? - usual intake form What is a strategy that clients can utilize to increase their likelihood of consuming adequate micronutrients though food? - eat the rainbow What is the most important aspect to consider when thinking about collecting data about clients? - interpreting the data and the results correctly and then conveying it to the client What is one of the most useful ways to interpret and share data with clients? - utilizing visualizations of data As a physique coach, you will work with sensitive information about your clients, which should be stored safely and securely. What is an effective way to ensure that information, specifically digital information, is stored safely? - data should be encrypted and password protected Which of the following is a rationale for why a physique coach should incorporate a comprehensive warm-up routine for physique athletes? - to prevent or reduce the change of injury Physique coaches who utilize a comprehensive warm-up to enhance performance can affect post-activation potentiation through which mechanism? - neural improvements Physique athletes with overtraining syndrome would experience which of the following? - fatigue, declining performance, and burntout Which of the following would be a symptom of overtraining attributed to the sympathetic nervous system? - increase in heart rate Ash is a physique athlete who has a small tear in his left pectoralis major near the musculotendinous junction. Which type of injury does he have? - strain