TheoryNASM PES Performance Prep Practice Questions
Free NASM PES Performance Prep practice questions with answers and plain-English explanations. Browse the PDF, video and online mock test.
NASM PES Performance Prep Questions
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Q1What is the hand position called when the index and middle fingers wrap around the thumb while executing a pull-up?
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✓ Correct answer: Hook grip
The hand position where the index and middle fingers wrap around the thumb during a pull-up is known as the hook grip. This grip is useful for improving grip strength and stability, especially in exercises that require a firm hold, such as pull-ups and weightlifting movements. A crush grip is generally used when squeezing objects like a handshake. A supinated grip refers to an underhand grip where the palms face the lifter. A hammer grip involves holding weights with palms facing each other, typically used in dumbbell exercises.
Q2In basketball, the player's defensive stance, and in volleyball, the ready position, are both examples of which of the following?
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✓ Correct answer: Universal Athletic Position
Answer: Universal Athletic Position The player's defensive stance in basketball and the ready position in volleyball are both examples of the Universal Athletic Position (UAP). The UAP is a fundamental athletic stance that is used across many different sports and activities. The UAP is characterized by a few key components, including a stable base with feet shoulder-width apart, knees bent and hips pushed back, a neutral spine, and a slightly forward-leaning upper body. This position allows individuals to maintain balance and stability while also being able to move quickly and explosively in any direction. In basketball, the defensive stance allows quick lateral movements and reactivity. The player is low, with a wide base, ready to contest shots or intercept passes. In volleyball, the ready position is a variation of the UAP which prepares players for rapid response to the ball, ensuring balance and quick movement. The Athletic Balanced Position, Basic Athletic Stance, and Sport-Specific Posture are not recognized universal stances in sports.
Q3Consider the following rowers. Which of the following is NOT an appropriate exercise for improving rowing stroke strength and efficiency? Rower Exercise Rower A Leg presses Rower B Barbell rows Rower C Seated cable rows Rower D Lateral cone drills
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✓ Correct answer: Lateral cone drills
Correct answer: Lateral cone drills In rowing, strength and efficiency are improved by exercises that enhance pulling strength and leg drive. Leg presses, barbell rows, and seated cable rows focus on these necessary strength aspects. Lateral cone drills are primarily used for agility and lateral movement training, which are less relevant to the power and efficiency demands of a rowing stroke.
Q4During the execution of the deadlift exercise, which technique is most effective for enhancing activation of the local core stabilizers?
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✓ Correct answer: Drawing-in maneuver
The drawing-in maneuver is effective for activating the transverse abdominis, internal obliques, lumbar multifidus, pelvic floor muscles, and diaphragm by pulling the navel towards the spine. This is essential for stabilizing the core during the deadlift. Bracing targets the global stabilization system, arching the back can lead to injury, and focusing solely on grip strength does not activate the core stabilizers.
Q5Which exercise technique is most effective in reducing the risk of muscular imbalance and injury in athletes?
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✓ Correct answer: Self-Myofascial Release
Answer: Self-Myofascial Release Self-Myofascial Release (SMR) is a technique used to address skeletal muscle immobility and pain by relaxing contracted muscles and improving blood and lymphatic circulation to the targeted muscle. It enhances the recovery process and reduces the chances of injury. SMR helps in releasing the tension within the muscle fascia. Foam rollers or similar tools can be used to apply pressure and relieve muscle tightness.
Q6At which point of muscle soreness should the foam roller be held during self-myofascial release?
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✓ Correct answer: First
Answer: First During self-myofascial release, the foam roller should be held at the first point of sensitivity or muscle soreness for effective recovery. This means that the roller should remain at the initial spot where you feel soreness in the muscle, and you should hold the position to release tension. Maintaining the pressure on the muscle at this point helps to alleviate tightness and improve flexibility. Pushing too hard or moving beyond this point can cause discomfort or potential injury.
Q7Which of the following statements about the core strengthening exercise - the plank - is true?
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✓ Correct answer: The transverse abdominis must be engaged to maintain body stability
The transverse abdominis must be engaged to maintain body stability is correct because this is the main focus of the plank exercise. It requires the contraction of core muscles, including the transverse abdominis, to hold the body in a stable position. This exercise strengthens the core and prepares the body for dynamic movement and load control. This exercise primarily targets the hip flexors is incorrect as the plank is primarily a core stability exercise. The plank is best performed in a seated position is incorrect because being in a prone position increases activation of the core. Placing hands at shoulder width decreases the challenge is incorrect because a stable base is maintained, ensuring core engagement remains constant.
Q8During a proper deadlift set-up, which of the following is not a stability cue to ensure safe execution?
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✓ Correct answer: Overarching the lower back
Answer: Overarching the lower back Overarching the lower back is not a stability cue for the deadlift set-up. This action can compromise the integrity of the spine during the lift. Proper stability cues for a deadlift include maintaining a neutral spine, bracing the core, and keeping the bar close to the body, all of which support spinal alignment and control throughout the lift.
Q9During a functional movement screen, John shows an increased lumbar lordosis. Which of the following is not likely to influence this posture deviation?
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✓ Correct answer: Weak hip flexors
Answer: Weak hip flexors Weak hip flexors are not likely to cause increased lumbar lordosis because tight hip flexors usually contribute to this posture by pulling the pelvis into an anterior tilt. Increased lumbar lordosis can also be influenced by tight lower back muscles and weak abdominal muscles. Tight lower back muscles, tight hip flexors, and weak abdominal muscles contribute to increased lumbar lordosis as they affect pelvic and spinal alignment.
Q10During a single-leg hop assessment, if the gluteus medius of the supporting leg is weak, which of the following compensations is most likely to occur?
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✓ Correct answer: Pelvic drop
Answer: Pelvic drop If the gluteus medius of the supporting leg is weak during a single-leg hop assessment, the most likely compensation is a pelvic drop. The gluteus medius is a key muscle responsible for stabilizing the pelvis during single-leg movements. Weakness in this muscle results in inadequate stabilization, causing the pelvis on the non-supporting side to drop lower than the supporting side. This compensation can lead to further issues such as poor lower limb alignment, which may increase the risk of injury. Identifying this weakness allows fitness professionals to develop specific exercises to strengthen the gluteus medius and improve overall movement quality.
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