C14- NASM Essentials of Personal Fitness Training

Question 1

Important components that specify how each exercise is to be performed. Is the foundation of program design.

Answer 1

Acute Variable

Question 2

Acute Variables of Trainings Mnemonic

Answer 2

Rae Slaps Infant Till Valerie’s Father Dramatically Sighs

Question 3

Acute Variables of Training

Answer 3

Repetitions
Sets
Intensity
Tempo
Volume
Frequency
Duration 
Selection

Question 4

In a concentric movement such as in a bicep curl movement up against the direction of resistance the muscle _________?

Answer 4

Muscle Shorten

Question 5

In an eccentric movement such as in a bicep curl movement lowering to the starting point the muscle _____?

Answer 5

Develops tension while lengthening; decelerates force

Question 6

In an isometric movement such as a bicep curl movement pause midway the muscle_____?

Answer 6

Force is equal to the resistive force; no change in muscle length

Question 7

From a squat position, lowering the body with the direction of resistance toward the ground is a
Concentric, Eccentric or Isometric movement?

Answer 7

Eccentric

Question 8

The number of reps performed in a given set is dependent on the client’s ______, ________, and ___?

Answer 8

Work capacity, intensity of the exercise, and specific phase training

Question 9

Performing 12-20 repetitions at 50-70% of the one rep max develops?

Answer 9

Muscle endurance

Question 10

Hypertrophy (muscle growth) is best achieved using?

Answer 10

6 to 12 reps at 75-85% of 1RM

Question 11

Maximum strength rep range and 1RM should be?

Answer 11

1 to 5 range at 85-100% 1RM

Question 12

Power adaptions require?

Answer 12

1 to 10 reps at 30-45% 1RM or 10% body weight

Question 13

A client in Endurance and Stabilization phase would have a rep, set, intensity, tempo, and rest range of

Answer 13

12-20 Reps, 1-3 Sets, 50-70% of 1RM, Tempo Slow, 0-90s rest

Question 14

Hypertrophy Adaptations are best stimulated by _____set range ____rep range and _____intensity level?

Answer 14

Set range- 3-5, Rep range- 6-12, Intensity 75-85% of 1RM

Question 15

Tempos are:
a=
b=
c=

Answer 15

a= eccentric
b= isometric
c= concentric

Question 16

A 4/2/1 tempo on a one rep bench press would be:

Answer 16

4 counts, controlled, eccentric deceleration, bringing the weight back down
2 counts on the isometric stabilization at the bottom of the exercise
1 count on the push (upward) concentric

Question 17

A 2/0/2 tempo on a one rep bench press would be:

Answer 17

2 count controlled, eccentric deceleration, bringing the weigh back down
0 counts on isometric
2 counts on the push (upward) concentric

Question 18

Program Design using the OPT model is training program designed to improve the __functional abilities?

Answer 18

Flexibility
Core Stabilization
Balance
Strength
Power 
Cardiorespiratory endurance

Question 19

Phases Phase 1 and 2 of the OPT model are designed to build proper?

Answer 19

Connective tissue strength
Stability
Muscle Endurance

Question 20

What is a common mistake of advanced clients?

Answer 20

No plan that provides periods of low rep training with periods of high rep training

Question 21

What is training intensity?

Answer 21

Level of effort compared with max effort

Question 22

How quickly a muscle can generate force?

Answer 22

Force Production

Question 23

Proprioceptively enriched environment

Answer 23

Unstable but controlled environment when body uses balance and stabilization mechanisms during exercise

Question 24

Training in an unstable environment also increase the training intensity because it requires greater ___________, lead to greater energy expenditure during exercise

Answer 24

Motor unit recruitment

Question 25

Phase 1 and 2 of the OPT model repetition tempo should be:

Answer 25

Slow rep temp

Question 26

A 4/2/1 tempo: 4 eccentric, 2 isometric, 1 concentric tempo would fall within what OPT phase

Answer 26

Phase 1 and Phase 2- Stabilization and Strength Endurance

Question 27

Power adaptations are best achieved at this tempo?

Answer 27

Fast and explosive

Question 28

What OPT phase would a program designed with 1-10 rep range, explosive tempo, 90s rest interval, and 3-6 set range fall?

Answer 28

Phase 5: Power

Question 29

``` What OPT phase would a program designed with 6-12 rep range 3-5 sets 75%-85% intensity Moderate Tempo 0-60s rest ```

Answer 29

Phase 3: Hypertrophy (muscle growth)

Question 30

Inadequate rest intervals can lead to

Answer 30

Decreased motor unit recruitment, neuromuscular control, force production, and stabilization which could lead to injury

Question 31

A rest period of 20-30 seconds allow _% recovery of ATP and PC?

Answer 31

50%

Question 32

A rest period of 40s allow _% recovery ATP and PC?

Answer 32

75%

Question 33

A rest period of 60s allow _% of ATP and PC?

Answer 33

85-90%

Question 34

New clients training frequency may begin with _times a week?

Answer 34

2

Question 35

Experienced clients training frequency with the goal of hypertrophy may train _____times a week?

Answer 35

6

Question 36

Optimal frequency for strenght improvement training frequency is ______times per week?

Answer 36

3 to 5

Question 37

What volume adaptation increases muscle cross-sectional area, improves blood lipids and metabolic rate

Answer 37

High Volume (low/moderate intensity)

Question 38

What volume adaptation increases rate production, motor unit recruitment, motor unit synchronization

Answer 38

Low Volume (high intensity)

Question 39

__, ___, and _ are examples of a single joint exercise?

Answer 39

bicep curls, tricep pushdowns, and calf raises

Question 40

_, _, _ and _ are examples of a multijoint exercise?

Answer 40

squats, lunges, step-ups, chest presses

Question 41

Unstable environment

Answer 41

Bosu ball, foam pad, or stability ball

Question 42

Exercised performed in an unstable environment are best if the goal is to?

Answer 42

Increase stabilization and training the core stabilization muscles

Question 43

What are the two primary objectives of Periodization?

Answer 43

Divide training into periods and train in different forms of strength in each period.

Question 44

Overhead medicine ball throw, barbell clean, squat jump and medicine ball chest pass are exercises included in what phase of OPT?

Answer 44

Phase 5: Power

Question 45

What are the three cycles of periodization?

Answer 45

``` Macrocycles= year Mesocycle= 1 to 3 months Microcycle= 1 week ```

Question 46

The Second level of the OPT model includes what phases?

Answer 46

Phase 3: Strength endurance Phase 4: Hypertrophy Phase 5: Maximal Strength

Question 47

What phase of the OPT model increases motor unit recruitment, frequency of motor unit recruitment ,a nd motor unit synchronization?

Answer 47

Phase 5: Maximal Strength

Question 48

A bench press immediately followed by a stabilization exercise (superset technique) is an example of what phase in the OPT model?

Answer 48

Phase 2: Strength Endurance

Question 49

A barbell bench press superset with medicine ball chest pass is an example of an exercise seen in what phase of the OPT model?

Answer 49

Phase 5: Power Training

Question 50

For clients with the goal of body fat reduction which phases of the OPT model are best?

Answer 50

Because the goal is not maximal strength or power, client only needs to cycle through first two phase with phase 3 as optimal phase

Question 51

For clients with the goal of increasing lean body mass which phases of the OPT model are best?

Answer 51

With the goals of increased lean body mass, client can be cycled through first 4 phases

Question 52

For clients with the goal of increasing general sports performance which phases of the OPT model are best?

Answer 52

Goals requires client to increase overall proprioception, strength, and power. Phases 1,2, and 5 are most important

Question 53

Bench press, row, shoulder press, squats, and leg press are examples of ?

Answer 53

Strength

Question 54

Which adaptation is best achieved with a 12-20 rep range

Answer 54

Muscular endurance and stabilization

Question 55

Which intensity is needed to best elicit the adaptation of hypertrophy?

Answer 55

75-85% of 1 RPM

Question 56

What variables are a client's total training volume based (5)?

Answer 56

``` Training Status Goals Training phase Nutritional status Age Recoverability Injury history Life stress ```

Question 57

What repetition tempo is used during Phase:1 Stabilization Endurance Training of the OPT Model?

Answer 57

4/2/1

Question 58

How long should rest intervals be during Phase 3: Hypertrophy training of the OPT Model?

Answer 58

0-60 seconds

Question 59

Which refers to an individual's level of effort compared with their maximal effort?

Answer 59

Intensity

Question 60

What amount of time for around 85-90% recovery of ATP and PC?

Answer 60

60 seconds

Question 61

A client is training in Phase 5: Power Training. What training intensity should be used for the strength and Power exercise during each resistance training superset?

Answer 61

85-100%- Strength | 10% BW or 30-45% 1RM

Question 62

What does the Maximal Strength Phase of the Optimum Performance Training (OPT) model focus on?

Answer 62

Increasing the load placed on the tissues of the body Correct

Question 63

Which of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?

Answer 63

Barbell squat

Question 64

During a training program, muscular endurance and stabilization adaptations are best developed with which of the following rest intervals?

Answer 64

0–90 seconds

Question 65

A client receives a training plan that spans an entire year. Which of the following is the correct term for this type of plan?

Answer 65

Macrocycle

Question 66

What is a primary goal of training in the Power Level?

Answer 66

Increase rate of force production

Question 67

Which of the following is an example of a stabilization exercise?

Answer 67

Single-leg cable rows

Question 68

During the Stabilization Phase of the OPT model, which tempo is recommended for resistance training exercises?

Answer 68

4/2/1

Question 69

The Power Phase, which of the following supersets would be the most appropriate?

Answer 69

Barbell squat followed by tuck jump

Question 70

A client is performing squats with the goal of achieving maximal strength. Which of the following is an appropriate intensity level?

Answer 70

85-100%

Question 71

Power training is done in which phase of the Optimum Performance Training (OPT) model?

Answer 71

Phase 5

Question 72

What is the recommended rest period in between pairs in the power phase of the OPT model?

Answer 72

1-2 minutes

Question 73

What is the recommended rest period between circuits in the Power Phase of the OPT Model?

Answer 73

3-5 minutes

Question 74

What is the rep range for resistance training in the phase of Strength Endurance Training?

Answer 74

8 to 12

Question 75

What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?

Answer 75

2/0/2 strength exercise and 4/2/1 stabilization exercise

Question 76

What is the percentage of intensity for resistance training in the second Phase of the OPT Model?

Answer 76

What is the percentage of intensity for resistance training in the second Phase of the OPT Model?

Question 77

What is the repetition range for resistance training in Phase 4 of the OPT Model?

Answer 77

1 to 5

Question 78

What is the tempo for stabilization-plyometric exercises?

Answer 78

3 to 5 second hold on landing

Question 79

What is the recommended tempo for core exercises in Phase 2 of the OPT Model?

Answer 79

Medium

Question 80

What is the recommended tempo for plyometric exercises in Phase 2 of the OPT Model?

Answer 80

Repeating

Question 81

What is the recommended tempo for resistance training exercises in Phase 4 of the OPT Model?

Answer 81

x/x/x

Question 82

What is the recommended tempo for core-power exercises?

Answer 82

x/x/x

Question 83

What are the recommended repetitions for resistance training in Phase 5 of the OPT Model?

Answer 83

1-5 reps strength and 8-10 reps power

Question 84

What is the recommended percentage of intensity for power exercises performed in Phase 5?

Answer 84

30-45%

Question 85

What adaptation is yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?

Answer 85

Hypertrophy

Question 86

With what percent of 1RM is muscular endurance and stabilization best developed?

Answer 86

50-70%

Question 87

What are the acute variables for active-isolated stretching?

Answer 87

1-2 sets; hold 1-2 seconds; 5-10 repetitions

Question 88

What are the acute variables for dynamic stretching?

Answer 88

1 set; 10 repetitions; 3-10 exercises

Question 89

Fitness training that varies the focus of a training program at regularly planned period of time to produce optimal adaptation

Answer 89

Periodization

Question 90

The long term macrocycle of a training regimen over one year's time

Answer 90

Annual Plan

Question 91

What are 4 primary focuses of Phase 1, Stabilization Endurance Training?

Answer 91

Stability, muscle endurance, muscle efficiency of core musclulature, intermusle and intramuscle coordination

Question 92

What are three goals of Phase 4 of the OPT Model?

Answer 92

motor unit recruitment, frequency of motor unit recruitment, peak performance

Question 93

How many core exercises should be included in Phase 2 of the OPT Model?

Answer 93

1-3

Question 94

What are two methods of progression in Maximal Strength Training level of the OPT Model?

Answer 94

volume and load

Question 95

In which phase would one superset a strength exercise with a similar stability exercise?

Answer 95

Phase 2: Strength Endurance

Question 96

Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations

Answer 96

Hypertrophy

Question 97

Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations

Answer 97

Phase 4: Max Strength

Question 98

Upper body progressions examples

Answer 98

Two-arm - alternating arms - single-arm

Question 99

Exercise selection for supersets in Power Phase

Answer 99

1 strength followed by 1 power

Question 100

What is the primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model?

Answer 100

Enhancing proprioceptive demand of the exercise

Question 101

What are 2 chest exercises used in the Stabilization Level of the OPT Model?

Answer 101

Ball dumbbell chest press and push-up

Question 102

What are 2 total body power exercises?

Answer 102

Two-arm push press and barbell clean

Question 103

What are 2 different leg stabilization exercises?

Answer 103

Ball squat and multiplanar step-up to balance

Question 104

What are 2 methods of progression in the Power Level of the OPT model?

Answer 104

Speed and Load

Question 105

What activities should be included in a proper warm-up before athletic activity?

Answer 105

SMR (self-myofascial release) and dynamic stretching

Question 106

What are 3 progressions for a ball squat, curl to press exercise?

Answer 106

Alternating-arm, one-arm, single-leg

Question 107

What are 2 exercises for legs in the Power Phase?

Answer 107

Squat jump and tuck jump

Question 108

What are 2 different leg strength exercises?

Answer 108

Leg press and barbell squat

Question 109

What are 2 shoulder power exercises?

Answer 109

Front medicine ball oblique throw and overhead medicine ball throw

Question 110

What are 2 total-body strength exercises?

Answer 110

Lunge to two-arm dumbbell press and squat, curl, to two-arm press

Question 111

Exercise selections for Stabilization exercises

Answer 111

Total body, multi-joint or single joint, controlled unstable

Question 112

What are 3 low volume high intensity training adaptations?

Answer 112

Increased rate of force production; increased motor-unit recruitment; increased motor-unit synchronization