NASM Study Guide Chapter 13

Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model? -Powerlifter -Olympic weightlifter -Avid resistance trainer -Cross-country runner

Cross-country runner

Which of the following factors is not present when a client is making a transition to the Power Phase of the OPT model? -Adequate joint stability -Power exercise familiarity -Deconditioning -Adequate core stability

Deconditioning

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

Decreased agility-based outcomes in athletes

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

Front medicine ball oblique throw

What parameter of Muscular Development Training would be most associated with this style of training? -Strength and stabilization -Growth and stabilization -Growth and volume -Strength and volume

Growth and volume

In an integrated training program, what would the last portion of the training session involve as the main exercise or movement component? -Integrated training -Isolated training -Circuit training -Hypertrophy training

Integrated training

Training to enhance the size of muscle, or an increase in muscle mass, is an example of which improvement of the body? -Muscle endurance -Muscle strength -Muscle power -Muscle hypertrophy

Muscle hypertrophy

Which factor will be reduced through training/exercising with correct posture? -Flexibility -Muscle imbalances -Physical and mental well-being -Cardiorespiratory fitness

Muscle imbalances

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

Muscular Development

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? -Stabilization Endurance Training -Power Training -Muscular Development Training -Maximal Strength Training

Muscular Development Training

According to the OPT model, an integrated program that is planned correctly will not include which of the following factors for training? -Core -Rehabilitation -Plyometrics -Resistance training

Rehabilitation

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 -Cardiorespiratory training -Resistance training

Resistance training

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

Resistance training

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

Speed

Posture uses which anatomical landmark in comparison to other positions of the body? -Ankles -Knees -Shoulders -Spine

Spine

Which of the fundamental movement patterns is a lower-body compound exercise? -Hip hinge -Pulling -Pushing -Squatting

Squatting

Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements? -A client who has been training 2 months with some improvements in strength -A client who has been exercising for 4 months with some strength -An overweight client with adequate strength -A client who has been training for 1 month with adequate strength

A client who has been training for 1 month with adequate strength

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

A decrease in metabolic rate

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 -Transformation phase -Baseline value -Action phase

Baseline value

For someone training in the Muscular Development phase, which of the following changes would be optimal? -Muscle mass atrophy -Decreased volume and intensity -Body fat loss -Muscle mass increase with no body fat loss

Body fat loss

Which pressing exercise would be appropriate for someone who has high levels of upper-body strength but has no equipment because they are traveling? -Handstand push-up -Leg press -Chin-ups -Sit-ups

Handstand push-up

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

Integrated 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 -Strength Endurance Training -Power Training -Muscular Development Training

Power Training

What phase of the OPT model aims to increase maximal strength and rate of force production? -Stabilization Endurance Training -Power Training -Strength Endurance Training -Muscular Development Training

Power Training

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

Previous injury

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

Progressive overload

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

Quadriceps

Which of the following is not a skill-related concept that would enhance core training? -Quickness -Agility -Balance -Coordination

Quickness

What type of flexibility training is most likely to use instruments or equipment to help the body improve range of motion? -Static stretching -Dynamic stretching -Self-myofascial techniques -Active stretching

Self-myofascial techniques

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 -Stability ball push-up -Shoulder/military press

Shoulder/military press

Which of the following options is not a benefit to all people who use balance training in their programming? -Strength Endurance -Stabilization Endurance -Maximal Strength -Power

Strength Endurance

What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion? -Stretching phase -Stretch-shortening cycle -Explosive-shortening phase -Muscular-power phase

Stretch-shortening cycle