NASM Section 6

Question 1

Adherence

Answer 1

The level of commitment to a behavior or plan of action.

Question 2

Acute variables

Answer 2

Important components that specify how each exercise is to be performed; also known as exercise training variables.

Question 3

Periodization

Answer 3

Macromanagement or planned manipulation of training variables in an organized fashion to improve performance over time.

Periodization involves two primary objectives:

Dividing the training program into distinct periods (or phases) of training: annual training plan (macrocycle), monthly training plan (mesocycle), and weekly or daily training plan (microcycle)
Training different forms of strength in each period (or phase) to control training volume and to prevent injury

Question 4

Linear periodization

Answer 4

A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Question 5

Undulating periodization

Answer 5

A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.

Question 6

Which of the following is a traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time?

Answer 6

Linear periodization

Question 7

Define Level 1 of the OPT Model:

Answer 7

Phase 1. Stabilization Endurance Training

Level: Stabilization

Primary Adaptations:
Mobility and flexibility
Core and joint stabilization
Postural alignment and control
Muscular and aerobic endurance

Primary Methods of Progression:
Master basic movement patterns.
Progress exercises proprioceptively (controlled, yet unstable) once basic movement patterns are established.
Increase the complexity of exercises once basic movement patterns have been established.

Question 8

Define Level 2 of the OPT Model and the three Phases:

Answer 8

Level 2 is Strength.

2. Strength Endurance Training

Primary Adaptations:
Core strength and joint stabilization
Muscular endurance and prime mover strength

Primary Methods of Progression:
Decrease rest periods.
Increase the volume of exercises (reps + sets).
Increase the load (weight) of resistance training exercises.
Increase the complexity of resistance training exercises.

3. Muscular Development Training

Primary Adaptations:
Core strength
Muscular strength and hypertrophy

Primary Methods of Progression:
Increase the volume of exercises.
Increase the load of resistance training exercises.
Increase the complexity of resistance training exercises.

4. Maximal Strength Training

Primary Adaptations:
Core strength
Maximal muscular strength

Primary Methods of Progression:
Increase the load of resistance training exercises.
Increase the sets of resistance training exercises.

Question 9

Define the 3rd Level/ Phase 5 of the OPT Model

Answer 9

Level 3 is Power. Phase 5 is Power Training.

Primary Adaptations:
Core strength
Maximal muscular strength
Rate of force production

Primary Methods of Progression:
Increase the load of resistance training exercises.
Increase the speed (repetition tempo) of exercises.
Increase the sets of exercises.

Question 10

The workout template is structured to take the client from a warm-up through cool-down and is divided into six parts, which are:

Answer 10

Warm-Up, Activation, Skill Development, Resistance Training, Client’s Choice, and Cool-Down.

Question 11

Autonomy

Answer 11

Acting in accordance with how one wants to behave.

Question 12

Self-efficacy

Answer 12

One’s belief that he or she can complete a task, goal, or performance; also known as self-confidence.

Question 13

Length-tension relationship

Answer 13

The resting length of a muscle and the tension the muscle can produce at this resting length.

Question 14

Compound (multijoint) movement pattern

Answer 14

An exercise or movement pattern that involves multiple joints and muscle groups.

Question 15

What are the main muscles used during a squat?

Answer 15

quadriceps, calves, gluteal complex, and hamstrings

Question 16

What are the primary joint actions for a squat?

Answer 16

knees, ankle, hip flexion and extension

Question 17

What are some exercise examples of a squat?

Answer 17

Back squat, front squat, overhead squat, leg press, and step-ups

Question 18

Proper squatting techniques include the following:

Answer 18

Keeping the feet straight ahead and avoiding overpronation of the foot and ankle complex

Tracking the knees over the second and third toes; do not allow the knees to cave inward (known as knee valgus)

Ensuring a neutral pelvis and spine

Equally flexing at the ankles and hips; keep the torso and shin angles parallel, which provides equal weight distribution between the ankles, knees, and hips

Maintaining head and shoulders in a neutral position

Question 19

What is the musculature for a hip hinge?

Answer 19

Hamstrings, gluteal complex, low-back, and abdominals

Question 20

What are the primary joint actions for a hip hinge?

Answer 20

Hip flexion and extension

Question 21

What are some exercise examples for a hip hinge?

Answer 21

Romanian deadlifts, back extensions, good mornings, kettlebell swings, and Olympic weightlifting

Question 22

Kyphotic/Kyphosis

Answer 22

The normal curvature of the thoracic spine region, creating a convex portion of the spine. (also known as hunch back posture).

Question 23

What is the musculature for pulling motions?

Answer 23

Upper body: latissimus dorsi, teres major, rhomboids, trapezius, biceps brachii, and posterior deltoids

Question 24

What are the concentric joint actions for pulling motions?

Answer 24

Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction
Arms: elbow flexion

Question 25

What are some exercise examples for pulling motions?

Answer 25

Pull-ups, chin-ups, lat pulldowns, rows, and cobras

Question 26

Synergists

Answer 26

Muscles that assist agonists to produce a movement.

Question 27

What is the musculature for pushing motions?

Answer 27

Upper body: pectoralis major, anterior deltoid, and triceps brachii

Question 28

What are the concentric joint actions for pushing motions?

Answer 28

Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction Arms: elbow extension

Question 29

Exercise examples of pushing motions:

Answer 29

Push-ups, bench press, dumbbell chest press, close-grip bench press, and close-grip push-ups

Question 30

What is the Musculature for a pressing motion?

Answer 30

Deltoids, trapezius, triceps brachii, and rotator cuff

Question 31

What are the Concentric joint actions for a pressing motion?

Answer 31

Shoulders: shoulder flexion Arms: elbow extension

Question 32

What are some exercise examples for a pressing motion?

Answer 32

Dumbbell shoulder press, barbell shoulder press, push press, and Arnold press

Question 33

For a stabilization level warm-up, If opting to include dynamic stretching, choose one set of ___ to ____ dynamic stretches using a repetition range of ____to ___.

Answer 33

If opting to include dynamic stretching, choose one set of 3 to 10 dynamic stretches using a repetition range of 10 to 15.

Question 34

What's an example of a slow repetition tempo? And when should this be used?

Answer 34

4-2-1-1 (4-second eccentric action; 2-second isometric hold; 1-second concentric contraction; 1-second isometric hold). Slow repetition tempos should be used during core exercises during the stabilization phase. The volume and intensity of core exercises in this phase of training should be relatively low because the goal is to activate, versus exhaust, the local core musculature prior to more intense exercise.

Question 35

In the stabilization level, when doing a core workout how many different exercises should be done and how many reps and sets?

Answer 35

Choose between one and four core exercises with a repetition range of 12 to 20 and one to three sets. Using a low volume of core exercises helps promote muscle activation and prepares the body for further work without inducing undue muscular fatigue or exhaustion.

Question 36

Core exercises that emphasize core stabilization and intervertebral stability typically involve little motion of the spine. Examples include (but are not limited to) :

Answer 36

marching, floor bridge, ball bridge, floor prone cobra, ball cobra, plank, side plank, bird dog, Pallof press, and dead bugs.

Question 37

For balance training exercises, during the stability level, how many exercises and sets/reps should you have your client do?

Answer 37

choose between one and four balance exercises with a repetition range of 12 to 20 (6 to 10 repetitions on each leg) using a slow repetition tempo and one to three sets.

Question 38

Balance exercises that involve little joint motion of the balance leg and are ideal for a Phase 1 program include (but are not limited to) the following:

Answer 38

tandem stance, single-leg balance, single-leg balance reach, single-leg hip internal and external rotation, single-leg lift and chop, single-leg arm and leg motion, single-leg windmill, and single-leg throw and catch. Balance exercises do not require the use of a balance modality (i.e., balance disc, foam pad, or wobble board) to provide adequate stimulus. However, these modalities can be a viable option for more advanced clients.

Question 39

During the Stabilization Level, skill development phase, how should the jumps look? and how long should they hold the landing position?

Answer 39

When introducing plyometric exercises, the movements should initially involve small jumps (lower amplitude) to best learn the movement pattern. When a client lands, they should hold the landing position for 3 to 5 seconds. During this time, the client should make any adjustments necessary to correct faulty postures before performing the next jump.

Question 40

During the Stabilization level, skill development phase. How many exercises, reps/sets should you have your client do if they are doing plyometric exercises?

Answer 40

Choose between one and three plyometric exercises with a repetition range of five to eight and perform for one to three sets.

Question 41

What are some plyometric exercise examples for the stabilization level, skill development phase?

Answer 41

Example exercises using this protocol include (but are not limited to) the following: squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization, and multiplanar jump with stabilization.

Question 42

During the Stabilization level, skill development phase. How many exercises, reps/sets should you have your client do if they are doing SAQ exercises?

Answer 42

Choose between four and six SAQ exercises, such as ladder drills and cone drills, with a repetition range of two to three for one to two sets.

Question 43

What are some SAQ exercise examples for the stabilization level, skill development phase?

Answer 43

Example exercises using this protocol include (but are not limited to) the following: speed ladder drills, such as one-ins, two-ins, side shuffle, in-in-out-out, zig-zag, and Ali shuffle. Cone drills, such as a 5-10-5 drill, T-drill, box drill, modified box drill, and LEFT drill are also appropriate.

Question 44

Neuromuscular efficiency

Answer 44

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

Question 45

What is an example of moderate repetition tempo?

Answer 45

2-0-2-0 (2-second eccentric action; 0-second isometric hold; 2-second concentric contraction; 0-second isometric hold).

Question 46

Core exercises that involve flexion, extension, and rotation of the spine that are appropriate for the Strength Level include (but not limited to):

Answer 46

floor crunches, ball crunches, back extensions, reverse crunches, knee-ups, cable rotations, cable lifts, and cable chops.

Question 47

What are some examples of exercises that involve dynamic eccentric and concentric movement of the balance leg that you would use for a client who is in the Strength Level?

Answer 47

Sample balance exercises following this protocol include (but are not limited to) single-leg squat, single-leg squat touchdown, single-leg Romanian deadlift, multiplanar step-up to balance, and multiplanar lunge to balance.