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NASM CPT Study Guide Flash Cards > - Introduction and Resistance Training Concepts > Flashcards

- Introduction and Resistance Training Concepts Flashcards

1
Q

What are the 7 most common chronic diseases?

A

Cardiovascular disease; hypertension; high cholesterol; stroke; respiratory disease; obesity; diabetes

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2
Q

How can most chronic diseases be managed?

A

Early detection, treatment, and healthy living

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3
Q

What fraction of Americans can be categorized as overweight or obese?

A

Roughly 2/3

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4
Q

To which chronic diseases is excessive body weight linked?

A

Cardiovascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer

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5
Q

What is a primary cause for a lack of physical activity?

A

Low back pain, knee injuries, and shoulder & neck pain

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6
Q

What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?

A

Low-back pain

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7
Q

What injury is reported to have around 80,000 to 100,000 cases each year?

A

ACL injury

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8
Q

Of the ACL injuries that occur each year, around 70% are what kind of injury?

A

Non-contact injuries

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9
Q

What is the average age for most ACL injuries?

A

Between 15 and 25 years old

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10
Q

What helps to alleviate the occurrence of non-contact injuries?

A

Enhancing neuromuscular stabilization

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11
Q

What is the estimated value of lost work time due to injury?

A

$120 billion

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12
Q

The ability of the neuromuscular system to produce the greatest force in the shortest amount of time

A

Power

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13
Q

A systematic, integrated, and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility

A

The OPT model

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14
Q

A client’s increase in biceps strength from performing dumbbell curls is evidence of which fitness principle?

A

specificity

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15
Q

A personal trainer has his client perform the following exercises in order: ball squat, curl to overhead press, ball dumbbell chest press, standing cable row, seated stability ball military press, step-up to balance, and then repeat the sequence. Which of the following resistance training systems does this exercise routine represent?

A

vertical loading

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16
Q

When performing a peripheral heart action workout for strength, which of the following exercises would you perform immediately after a barbell squat?

A

seated row

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17
Q

Which of the following refers to a resistance training workout that involves performing all sets of an exercise or body part before moving on to the next exercise or body part?

A

horizontal loading

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18
Q

Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?

A

Phase 2: Strength Endurance

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19
Q

Which training strategy is used in Phase 2: Strength Endurance?

A

Supersets of strength and stabilization exercises

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20
Q

Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?

A

Hypertrophy

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21
Q

Which training strategy uses high loads, low repetitions, and longer rest periods?

A

Maximal strength

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22
Q

What are the 3 stages in the General Adaptation Syndrome?

A

Alarm reaction, resistance development, exhaustion

23
Q

When pain or discomfort occurs in the muscles 24-72 hours after exercise

A

Delayed onset muscle soreness (DOMS)

24
Q

When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury

A

Exhaustion

25
Q

The principle that states the body will adapt to the specific demands that are placed on it

A

SAID Principle or Principle of Specificity

26
Q

For what does the acronym SAID stand?

A

Specific adaptation to imposed demands

27
Q

The type of specificity that refers to the weight and movements placed on the body

A

Mechanical specificity

28
Q

The type of specificity that refers to the energy demand placed on the body

A

Metabolic specificity

29
Q

The type of specificity that refers to the speed of contraction and exercise selection

A

Neuromuscular specificity

30
Q

What are 3 performance adaptive benefits from resistance training?

A

Increased neuromuscular control, increased power, increased endurance

31
Q

The ability to provide support to maintain correct posture during all movements

A

Stabilization

32
Q

What are 4 characteristics of stabilization exercises?

A

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

33
Q

The ability to produce and maintain force production for a prolonged period of time

A

Muscular endurance

34
Q

Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers

A

Hypertrophy training

35
Q

The ability of the neuromuscular system to produce internal tension to overcome an external force

A

Strength

36
Q

Ability of the neuromuscular system to produce the greatest force in the shortest time

A

Power

37
Q

An increase in either of which 2 things will lead to an increase in power?

A

Force or velocity (force x velocity = power)

38
Q

What type of resistance system does power training use?

A

Superset a maximal strength exercise with a high velocity power exercise

39
Q

A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise

A

Multiple-set system

40
Q

A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set

A

Pyramid system

41
Q

A system of strength training that uses a couple of exercises performed in rapid succession of one another

A

Superset system

42
Q

A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest

A

Circuit training system

43
Q

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit

A

Peripheral heart action system

44
Q

The resistance training system that involves breaking the body up into parts to be trained on separate days

A

split routine system

45
Q

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

A

Vertical loading

46
Q

The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part

A

horizontal loading

47
Q

What are 3 goals of Phase 5 of the OPT Model?

A

Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production

48
Q

In which of the following cases should the two-arm push press be avoided?
Select one:
a. When clients want to develop total body power
b. When a client has not developed proper stability
c. When a client is performing a power superset
d. When a client wants to train for a race Incorrect

A

The correct answer is: When a client has not developed proper stability

49
Q 
A personal trainer is working with a client in Phase 5 of the OPT model. Which of the following exercises is appropriate?
Select one:
a. Single-leg throw and catch Incorrect
b. Soccer throw
c. Standing cable chest press
d. Standing cable row
A

The correct answer is: Soccer throw

50
Q

What is the next immediate progression for the ball two-arm dumbbell chest press?
Select one:
a. Single-arm ball dumbbell chest press
b. Two-arm dumbbell chest press on a bench Incorrect
c. Alternating-arm ball dumbbell chest press
d. Single-leg ball dumbbell chest press

A

The correct answer is: Alternating-arm ball dumbbell chest press

51
Q

What is the immediate progression of an alternating-arm ball dumbbell chest press?
Select one:
a. Two-arm ball dumbbell chest press Incorrect
b. Alternating-arm dumbbell chest press on bench
c. Barbell bench press
d. Single-arm ball dumbbell chest press

A

The correct answer is: Single-arm ball dumbbell chest press

52
Q

A client performs a ball squat, curl to overhead press followed by a push-up, a standing cable row, a single-leg scaption, and a single-leg squat in a circuit fashion. This is an example of which of the following resistance training systems?

A

The correct answer is: Vertical loading

53
Q

A woman is training to improve her running capabilities for an upcoming marathon. She is progressively increasing the distance and time of her runs. Which principle best explains physiological adaptions occuring to the woman’s aerobic energy system?

A

The correct answer is: Metabolic specificity

54
Q

A client performs two repetitions of a bench press exercise with 130 lb and gradually decreases the resistance with each set until he performs 10 repetitions with 100 lb on the last set. Which of the following resistance training systems is the client using?

A

The correct answer is: Pyramid system

NASM CPT Study Guide Flash Cards (10 decks)

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