nasm section 5 review

What is the recommended recovery time between bouts of plyometric training for novice clients?

48-72 hours

-What is a sufficient amount of time for a cardiorespiratory cool-down?

5-10 minutes

What would be the back-squat volume for a client who has completed 10 sets of 3 repetitions at 225 pounds?

6,750 pound

What is the sufficient recovery time that is generally needed between plyometric exercises during a workout?

60-120 seconds

For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2?

Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week

Initially, how many sets of SAQ drills are recommended for older adults?

1 or 2 sets

What phase of the OPT model aims to improve movement patterns and enhances stabilization of the system?

Stabilization endurance training

What are two contraindications for self-myofascial techniques?

Cancer and bleeding disorders

What is a proper regression if a client cannot perform the lunge exercise correctly?

Step-ups

What is critical for personal trainers to ensure before working with a recently injured athlete?

The athlete has been cleared by a medical professional.

Why is the shoulder stand yoga pose considered to be a controversial upper-body stretch?

This stretch provides excessive stress to the neck, shoulders, and spine.

Shorter reaction times during amortization may help reduce which of the following?

Tissue overload

Local muscles typically consist of which type of muscle fibers?

Type I

What involves reacting to a stimulus and then changing the body's sprinting direction in response to that stimulus?

agility

What are the three stages of the general adaptation syndrome?

alarm, resistance, exhaustion

Researchers have found that myofascial rolling can decrease the effects of what condition after strenuous exercise?

delayed onset muscle soreness

What concept allows a person to jump higher during plyometric exercises?

eccentric loading

Which of these joint movements is part of backside mechanics?

hip extension

How should the back be positioned when performing a bird dog exercise?

in neutral position

What plyometric exercise variable is defined as the distance covered and amount of effort applied by the muscles?

intensity

Which of the following types of balance occurs when an individual seeks to maintain postural control in a stationary position?

low-level balance

Which of the following does plyometric training help increase?

motor unit recruitment

Which type of nerve receptor senses pain?

nociceptor

Which predominant anatomical position of muscle groups would be enhanced by using pulling motions?

posterior

Which of the following is not considered a component of fitness?

power

Why might range of motion (ROM) be limited for a client?

previous injury

Which of the following terms can be used in place of repetition tempo?

speed

What is defined as the body's ability to provide optimal dynamic joint support to maintain correct posture during all movements?

stabilization

Which of the following types of balance occurs when an individual seeks to maintain postural control within a stationary limit of stability but with a moving base of support?

static balance

The addition of balance training to a strengthening program can enhance what?

strength

If a muscle is stretched too quickly, the muscle responds with an immediate contraction to stop the stretch. What is this specific action called?

stretch reflex

What muscles does the tubing (shoulder) internal rotation exercise primarily target?

subscapularis

Your client Ethan presents with an overactive/shortened quadriceps group, which is causing the hamstrings to be underactive/lengthened. What is this phenomenon called?

synergistic dominance

Agility plus which of the following concepts are separate but related concepts that both fit underneath the umbrella of agility training?

to change direction

Asking a client to turn their head side to side during a balance exercise would challenge which system?

vestibular system

What three joint actions comprise triple flexion?

Dorsiflexion, knee flexion, and hip flexion

How is Fartlek training best described?

Fartlek training targets many different physiological systems by combining different formats into one workout.

What are common tools used for self-myofascial techniques?

Foam rollers, handheld rollers, and massage balls

Which of the following phases does not reflect the traditional components of cardiorespiratory training?

Interval phase

Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt.

Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.

Reactive training is another common name for which type of exercise?

Plyometric training

Which statement best defines the concept of relative flexibility?

Altered movement patterns

Which of the following statements most accurately reflects ventilatory threshold one (VT1)?

An intensity where continuous talking becomes challenging

What is the recommended frequency for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)?

At least 3 times a week

How is a general warm-up best defined?

Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.

What is plyometric training also known as?

Reactive training

If your client is working in Phase 1 of the OPT model, what type of flexibility training should they utilize?

SMR and static stretching

To enable weight-loss clients to perform SAQ exercises at a high intensity in a variety of movements, what can fitness professionals create?

Small circuits

What is a regression for the box jump-up with stabilization?

Squat jump with stabilization

During which exercise will the upper body likely fatigue before the lower body?

Squat, curl, to two-arm press