NASM Chapter 14 brainscape

Question 1

What rep range yields an increase in stabilization endurance?

Answer 1

12-20

Question 2

What rep range yields muscle hypertrophy?

Answer 2

6-12

Question 3

What percentage of 1RM should be used for hypertrophy ?

Answer 3

75-85%

Question 4

What rep range yields gains to maximal strength?

Answer 4

1-5

Question 5

What percentage of 1RM should be used for maximal strength?

Answer 5

85-100%

Question 6

What rep range yields gains to Power?

Answer 6

1-5 for strength, 8-10 for power

Question 7

What set range yields stabilization endurance?

Answer 7

1-3

Question 8

What set range yields hypertrophy ?

Answer 8

3-5

Question 9

What set range yields maximal strength?

Answer 9

4-6

Question 10

What set range yields power?

Answer 10

3-5

Question 11

What training intensity yields stabilization endurance?

Answer 11

50-70%

Question 12

What training intensity yields power?

Answer 12

85-100% for strength;

30-45% if using weights or 10% of body weight if using medicine balls

Question 13

What training intensity yields hypertrophy?

Answer 13

75-85%

Question 14

What training intensity yields maximal strength?

Answer 14

85-100%

Question 15

What is the repetition tempo for hypertrophy?

Answer 15

moderate 2 eccentric, 0 isometric, 2 concentric 2/0/2

Question 16

What is the repetition tempo for maximal strength?

Answer 16

fast maximal effort as fast as can be controlled

Question 17

What is the repetition tempo for power?

Answer 17

fast/ explosive

Question 18

What is the rest interval for stabilization?

Answer 18

Short 0-90s

Question 19

What is the rest interval for hypertrophy?

Answer 19

Short 0-60s

Question 20

Define: Rest interval

Answer 20

the time taken to recuperate between sets

Question 21

What is the rest interval for power?

Answer 21

1-2 min between pairs, 3-5 minutes between circuits

Question 22

How long does it take to recover 50% of ATP and PC?

Answer 22

20-30 seconds

Question 23

How long does it take to recover 75% ATP and PC?

Answer 23

40 seconds

Question 24

How long does it take to recover 85-90% ATP and PC?

Answer 24

60 seconds

Question 25

Higher volume with lower/moderate intensities of training produces which adaptations?

Answer 25

Increased hypertrophy and fat loss (cellular adaptation)

Question 26

How long does it take to recover 100% of ATP and PC ?

Answer 26

3 minutes

Question 27

Define: training frequency

Answer 27

The number of training sessions performed during a specified period of time (usually one week)

Question 28

What is the training frequency required for strength adaptions?

Answer 28

3-5 days per week

Question 29

What is the training frequency required for maintaining adaptions already reached?

Answer 29

1-2 / week

Question 30

Define: training duration

Answer 30

the timeframe of a workout or the length of time spent in one phase of training

Question 31

What is the recommended training duration per workout sessions?

Answer 31

60-90 minutes

Question 32

In the stabilization level of training, give an example of a total body, multijoint, and single joint exercise.

Answer 32

Total body: Step-up, balance to overhead press Multi-joint: Ball dumbbell chest press Single-joint: Single-leg dumbbell curl

Question 33

In the strength level of training, give an example of a total body, multijoint, and single joint exercise.

Answer 33

Total body: squat, curl to overhead press Multi-joint: Barbell bench press Single-Joint: Standing two arm barbell curl

Question 34

In the power level of training, give an example of a total body, multi-joint, and single-joint exercise.

Answer 34

Total Body: Two-arm push press Multi-joint: Two arm medicine ball chest pass Single-Joint: N/A

Question 35

What is the recommended training duration for a phase of training?

Answer 35

4 weeks

Question 36

What are all the progressions that can be made in the progression continuum for the stabilization continuum?

Answer 36

``` Floor Sport beam Half foam roll Foam pad Balance disc Wobble board Bosu ball ```

Question 37

What are all the progressions that can be made in the progression continuum for the lower body?

Answer 37

``` Two legs stable Staggered Stance Stable Single leg stable two leg unstable staggered stance unstable single leg unstable ```

Question 38

What are all the progressions that can be made in the progression continuum for the upper body?

Answer 38

Two arm alternating arm single arm single arm with trunk rotation

Question 39

A macro cycle is also known as what?

Answer 39

Annual plan

Question 40

A mesocycle is also known as what?

Answer 40

Monthly plan

Question 41

define: acute variables

Answer 41

Important components that specify how each exercise is to be performed. >>>  They determine the amount of stress placed on the body and, ultimately, what adaptations the body will incur.

Question 42

A micro cycle is also known as what?

Answer 42

Weekly plan

Question 43

define: program design

Answer 43

a purposeful system or plan put together to help an individual achieve a specific goal

Question 44

define: rep

Answer 44

one complete movement of a single exercise

Question 45

define: set

Answer 45

a group of consecutive repetitions

Question 46

define: intensity

Answer 46

an individual's level of effort, compared with their maximal effort, usually expressed as a percentage

Question 47

define: tempo

Answer 47

the speed with which each repetition is performed

Question 48

define: training volume

Answer 48

amount of physical training performed within a specified period

Question 49

intensity for strength endurance

Answer 49

70-80%