NASM 2022 CHP 13

Seated cable row followed by stability ball dumbbell row

Which of the following options would be the correct superset for back exercises during Phase 2 of the OPT model? Seated cable row followed by lat pulldown Seated cable row followed by single-leg squat Seated cable row followed by stability ball dumbbell row Stability ball dumbbell rows followed by bench press

Speed

Which of the following terms can be used in place of repetition tempo? Intensity Training duration Rest interval Speed

Phase 1

Which phase of the Optimum Performance Training (OPT) model is designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise? A Phase 1 B Phase 2 C Phase 3 D Phase 4

Stabilization Endurance Training

Which phase of training would a person who just completed a Muscular Development Training program want to go back to for some corrective assistance? Power Training Maximal Strength Training Strength Endurance Training Stabilization Endurance Training

Stabilization Endurance Training

Which phase of training would a person who just completed a Muscular Development Training program want to go back to for some corrective assistance? Stabilization Endurance Training Strength Endurance Training Power Training Maximal Strength Training

Strength Endurance Training

Which phase of training would be most appropriate for a beginner who has had previous experience within the last few months? Strength Endurance Training Maximal Strength Training Stabilization Endurance Training Power Training

Muscular Development Training

Which phase of training would be the best option for someone who is looking to improve their physique in a way similar to that of a bodybuilder? Muscular Development Training Power Training Maximal Strength Training Stabilization Endurance Training

Muscular Development Training

Which phase of training would be the best option for someone who is looking to improve their physique in a way similar to that of a bodybuilder? Power Training Stabilization Endurance Training Maximal Strength Training Muscular Development Training

Posterior

Which predominant anatomical position of muscle groups would be enhanced by using pulling motions? Posterior Lateral Superior Anterior

Triceps brachii

Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power? Triceps brachii Biceps brachii Latissimus dorsi Quadriceps

Previous injury

Why might range of motion (ROM) be limited for a client? Previous injury Stabilizer muscle relaxation Laxity of a joint Prime-mover relaxation

Heart disease

What is the number one cause of death around the world? A Stroke B Cancer C Diabetes D Heart disease

Strength Endurance

What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength? Power Maximal Strength Stabilization Endurance Strength Endurance

Stabilization Endurance Training

What phase of the OPT model aims to improve movement patterns and enhances stabilization of the system? Muscular Development Training Maximal Strength Training Stabilization Endurance Training Power Training

Muscular Development

What phase of the OPT model aims to increase growth of muscles to maximal levels? Maximal Strength Muscular Development Stabilization Endurance Strength Endurance

Superset

What term is used to describe two exercises performed back-to-back in rapid succession with minimal to no rest? A Circuit B Interval C Superset D Giant set

Progressive overload

What term refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach? A Ramping B Undulation C Periodization D Progressive overload

Baseline value

What term would be used to describe the starting point of an individual's fitness level directly after an assessment has been conducted? Set point Baseline value Action phase Transformation phase

A decrease in metabolic rate

Which benefit listed is not correct regarding resistance training? A reduction in blood pressure at rest A decrease in heart rate/pulse at rest A decrease in metabolic rate Increased hypertrophy (size increase) of muscle fibers

Improved sleep

Which benefit will positively affect the body through integrated training? Decreased hormonal function Increased rate of power decline Improved sleep Decreased fat loss

Shoulder/military press

Which exercise would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training)? Squat jump Single-leg dumbbell biceps curl to shoulder press Shoulder/military press Stability ball push-up

Front medicine ball oblique throw

Which exercise would be most appropriate for the power movement of Phase 5 (Power Training) superset? Dumbbell shoulder press Stability ball push-up Lat pulldown Front medicine ball oblique throw

Front medicine ball oblique throw

Which exercise would be most appropriate for the power movement of Phase 5 (Power Training) superset? Lat pulldown Dumbbell shoulder press Front medicine ball oblique throw Stability ball push-up

Quadriceps

Which muscle group/complex is a prime mover for squatting motions? Adductor complex Quadriceps Hamstrings Sartorius

Resistance training

Which of the following examples of training exercises is not a form of cardiorespiratory fitness? Resistance training Sports competition Rowing Jogging/running

Integrated training

Which of the following is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance? A Systematics B Integrated training C Boot camp training D High-intensity interval training (HIIT)

Decreased agility-based outcomes in athletes

Which of the following options is not a benefit to all people who use balance training in their programming? Reduced risk of ankle sprains Decreased agility-based outcomes in athletes Reduced risk of falls Improved proprioception or body awareness

Integrated training

Implementing exercise concepts like core, balance, and agility training with resistance training methods indicates what style of training? Integrated training Circuit training Isolated training Hypertrophy training

Resistance training

In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component? Balance training Core training Resistance training Cardiorespiratory training

Power Training

In which phase of training would a person want to spend more time if they were looking to become better at beach volleyball and already has adequate leg strength? Stabilization Endurance Training Muscular Development Training Strength Endurance Training Power Training

Self-efficacy

Programming exercises that are too advanced or physically demanding can have a lasting effect on which of the client's emotional considerations? Self-efficacy Self-image Self-esteem Resilience

False

TRUE OR FALSE? Plyometric exercises are only appropriate for athletes. A True B False

Progressive overload

The body can adapt to new demands while becoming stronger and more resilient through which exercise programming approach? Progressive overload Systematic approach SAID principle All-or-nothing principle