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NASM-PESFree Performance Enhancement Specialization Prep practice test
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Which phase of the General Adaptation Syndrome (GAS) model is characterized by the body's improved capacity to handle stress following an appropriate training stimulus?
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Q1. Which phase of the General Adaptation Syndrome (GAS) model is characterized by the body's improved capacity to handle stress following an appropriate training stimulus?
Correct answer: A. Resistance/adaptation phase
In the GAS model, the alarm phase is the initial stress response, the resistance/adaptation phase is where the body supercompensates and improves capacity, and exhaustion occurs only if stress is excessive or prolonged.
Q2. In a classic linear periodization model for an athlete preparing for competition, training intensity and volume typically progress in which pattern across the macrocycle?
Correct answer: B. Low intensity and high volume progressing to high intensity and low volume
Linear periodization typically begins with higher volume and lower intensity and progressively shifts toward lower volume and higher intensity as competition approaches.
Q3. A track coach structures training into sequential blocks, each targeting one primary quality (for example accumulation, transmutation, then realization) before moving to the next block. This describes which periodization model?
Correct answer: C. Block periodization
Block periodization organizes training into concentrated blocks that each emphasize a specific quality in sequence, rather than blending qualities continuously.
Q4. When programming a set of heavy trap bar jumps intended to develop maximal power output, which rest interval between sets best supports full recovery of the phosphagen system?
Correct answer: D. 3 to 5 minutes
Full ATP-PC replenishment for maximal power efforts requires roughly 3 to 5 minutes of rest between sets to avoid premature fatigue and maintain power output quality.
Q5. Compared to the in-season phase, the primary goal of off-season programming for a team-sport athlete is typically to...
Correct answer: A. Build a broad base of strength, work capacity, and movement quality
The off-season is typically used to build foundational strength, work capacity, and movement quality since there is less competing demand from games and practices.
Q6. The primary purpose of a taper in the weeks leading up to a major competition is to...
Correct answer: B. Reduce training volume while maintaining intensity to dissipate fatigue and maximize performance
Tapering reduces accumulated fatigue by lowering volume while preserving intensity, allowing fitness adaptations to be expressed without new fatigue masking performance.
Q7. A strength and conditioning coach chooses a daily undulating periodization (DUP) model over a traditional linear model for an in-season athlete primarily because DUP...
Correct answer: C. Allows more frequent variation of volume and intensity within a week, which can better manage fatigue and competing demands like games and practices
DUP varies loading parameters such as strength, hypertrophy, or power emphasis within the same week, offering flexibility that helps in-season athletes manage fluctuating fatigue and schedule demands, unlike a rigid linear progression.
Q8. The ATP-PC (phosphagen) energy system is the predominant energy source for efforts lasting approximately how long?
Correct answer: D. 0 to 10 seconds
The phosphagen system provides rapid, high-power energy for very short maximal efforts of roughly 0 to 10 seconds before creatine phosphate stores are depleted.
Q9. A sprinter pushes backward against the ground during the drive phase, propelling the body forward. This is best explained by...
Correct answer: A. Newton's third law of action-reaction
Newton's third law states that for every action there is an equal and opposite reaction; the ground pushes the sprinter forward in reaction to the backward force applied by the foot.
Q10. Compared to Type I (slow-twitch) fibers, Type II (fast-twitch) fibers are characterized by...
Correct answer: B. Greater force production, faster contraction velocity, and quicker fatigue
Type II fibers generate greater force and contract faster than Type I fibers but fatigue more quickly due to lower oxidative and higher glycolytic capacity.
Exam facts and objectives sourced from the official NASM certification page. Last reviewed June 2026.
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