NASM CPT Chapter 14 Flashcards Preview

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Flashcards in NASM CPT Chapter 14 Deck (29)
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1
Q

**Stabilization & Strength are best developed with how many sets?

A

1-3 (both),

but Strength specifically 2-4.

2
Q

**Hypertrophy is best developed with how many sets?

A

3-5.

3
Q

**Maximal Strength is best developed with how many sets?

A

4-6.

4
Q

**Power is best developed with how many sets?

A

3-6.

5
Q

**Stabilization & Strength are best developed with a training intensity of _____?

A

50-70% of 1RM (1 rep maximum) (both) -STABILITY.

(However you won’t know w/ a new client because you’re not doing those exercises).

70-80% of 1RM for STRENGTH.

6
Q

**Hypertrophy is best developed with a training intensity of _____?

A

75-85% of 1RM.

7
Q

**Maximal Strength is best developed with a training intensity of _____?

A

85-100% of 1RM.

8
Q

**Power is best developed with a training intensity of _____?

A

30-45% of 1RM.

9
Q

**Stabilization and Strength are best developed with what type of repetition tempo?

A

Slow repetition tempo. Ex: 4/2/1 (both)(STABILIZATION exercise 12-20 reps).
&
2/0/2 STABLE Strength exercise (8-12 reps),
4/2/1 UNSTABLE Strength exercise

10
Q

**Hypertrophy is best developed with what type of repetition tempo?

A

Moderate tempo. Ex: 2/0/2

11
Q

**Maximal Strength is best developed with what type of repetition tempo?

A

Explosive/fast tempo.

12
Q

**Power is best developed with what type of repetition tempo?

A

Explosive/fast tempo.

13
Q

**Stabilization and Strength are best developed with what duration of a rest interval?

A

0-90 seconds (both) STABILIZATION.

0-60 seconds STRENGTH.

14
Q

**Hypertrophy is best developed with what duration of a rest interval?

A

0-60 seconds.

15
Q

**Maximal Strength is best developed with what duration of a rest interval?

A

3-5 minutes.

16
Q

**Power is best developed with what duration of a rest interval?

A

3-5 minutes.

17
Q

**20-30 seconds rest will allow approx. what % recovery of ATP & PC?

A

50%.

18
Q

**40 seconds rest will allow approx. what % recovery of ATP & PC?

A

75%

19
Q

**60 seconds rest will allow approx. what % recovery of ATP & PC?

A

85-90%

20
Q

**3 minutes rest will allow approx. what % recovery of ATP & PC?

A

100%

21
Q

**Anytime you alternate arms, that’s a __________.

A

Progression.

22
Q

**What is the upper body progression continuum?

A

Two arm–>Alternating Arms –>Single Arm –>Single-Arm with trunk rotation.

23
Q

**A progression for the stability ball 2-arm dumbbell chest press in the stabilization phase is?

A

Alternating arms.

24
Q

**Periodization means we should break up a training program into progressive phases of _______.

A

4-6 weeks.

25
Q

**A goal of phase 1 (stabilization training) is?

A

Increasing muscular endurance.

26
Q

**Which of the following phases do you superset a stable exercise with an unstable exercise?

A

Phase 2-Strength Endurance.

27
Q

**Example of a superset in phase 2?

A

Bench press (stable) followed by a stability ball pushup (unstable).

28
Q

**Which of the following is the best represented rep range for phase 2?

A

12-20. (NOT 8-12). NASM groups Stabilization & Strength together in this section. Keeping the acute variables the same for both on test.

29
Q

**What is the recommended set range for phase 2?

A

1-3.