NASM Ch 13 Quiz
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? Maximal Strength Training Muscular Development Training Stabilization Endurance Training Power Training
Muscular Development Training
Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model? Olympic weightlifter Cross-country runner Avid resistance trainer Powerlifter
Cross-country runner
Which of the following options is not a benefit to all people who use balance training in their programming? Decreased agility-based outcomes in athletes Improved proprioception or body awareness Reduced risk of falls Reduced risk of ankle sprains
Decreased agility-based outcomes in athletes
Which factor will be reduced through training/exercising with correct posture? Physical and mental well-being Cardiorespiratory fitness Flexibility Muscle imbalances
Muscle imbalances
What phase of the OPT model aims to increase growth of muscles to maximal levels? Muscular Development Strength Endurance Stabilization Endurance Maximal Strength
Muscular Development
Which of the following parts of the body is not subject to increases in density through resistance training? Soft tissue Heart Bone Nerves
Nerves
Which of the following is not a skill-related concept that would enhance core training? Quickness Agility Balance Coordination
Quickness
Which of the following examples of training exercises is not a form of cardiorespiratory fitness? Resistance training Sports competition Jogging/running Rowing
Resistance training
Which exercise would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training)? Stability ball push-up Shoulder/military press Single-leg dumbbell biceps curl to shoulder press Squat jump
Shoulder/military press
Which of the following terms can be used in place of repetition tempo? Training duration Intensity Rest interval Speed
Speed
Which of the fundamental movement patterns is a lower-body compound exercise? Hip hinge Squatting Pulling Pushing
Squatting
Which phase of training would a person who just completed a Muscular Development Training program want to go back to for some corrective assistance? Strength Endurance Training Maximal Strength Training Power Training Stabilization Endurance Training
Stabilization Endurance Training
Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power? Latissimus dorsi Biceps brachii Quadriceps Triceps brachii
Triceps brachii
Which ADL would be most likely to involve the hip hinge? Moving a grocery cart Getting in and out of the car Raking leaves Cleaning
Cleaning
What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds? 6,750 reps 675 pounds 2,250 pounds 6,750 pounds
6,750 pounds (10 x 3 x 225)
Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements? An overweight client with adequate strength A client who has been exercising for 4 months with some strength A client who has been training 2 months with some improvements in 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
What term would be used to describe the starting point of an individual's fitness level directly after an assessment has been conducted? Action phase Transformation phase Set point Baseline value
Baseline value
Which pressing exercise would be appropriate for someone who has high levels of upper-body strength but has no equipment because they are traveling? Sit-ups Leg press Handstand push-up Chin-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
Besides Power Training, which phase of training would be the best option for someone who is attempting to improve their Olympic weightlifting? Muscular Development Training Stabilization Endurance Training Strength Endurance Training Maximal Strength Training
Maximal Strength Training
What phase of the OPT model aims to maximize prime-mover strength through the lifting of heavy loads? Stabilization Endurance Training Maximal Strength Training Muscular Development Training Strength Endurance Training
Maximal Strength Training
For a fitness professional using the OPT model, the goal of the Stabilization Endurance phase is to focus on which of the following aspects? Movement quality Movement speed Movement quantity Movement intensity
Movement quality
Which predominant anatomical position of muscle groups would be enhanced by using pulling motions? Lateral Anterior Posterior Superior
Posterior
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? Power Training Muscular Development Training Stabilization Endurance Training Strength Endurance Training
Power Training
What phase of the OPT model aims to increase maximal strength and rate of force production? Strength Endurance Training Muscular Development Training Power Training Stabilization Endurance Training
Power training
Which muscle group/complex is a prime mover for squatting motions? Adductor complex Hamstrings Sartorius Quadriceps
Quadriceps
Most exercises and motions of the body regularly occur in which plane of motion? Transverse Frontal Sagittal Axial
Sagittal (front-back: running, cycling, picking something up)
Through an integrated and systematic approach, which order of phases of training is correct? Muscular Development, Power, Strength Endurance, Stabilization Endurance, and Maximal Strength Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power Stabilization Endurance, Muscular Development, Power, Maximal Strength, and Strength Endurance Strength Endurance, Stabilization Endurance, Maximal Strength, Muscular Development, and Power
Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power