NASM Chapter 13 quiz

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

Which of the following parts of the body is not subject to increases in density through resistance training?

Nerves

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

What muscles work with the obliques will assist a client in completing a standing cable rotation movement?

Erector Spinae

Which exercise would be most appropriate for the power movement of Phase 5 (Power Training) superset?

Front medicine ball oblique throw

What phase of the OPT model aims to increase growth of muscles to maximal levels?

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?

Muscular Development 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

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

Stabilization Endurance training

Through an integrated and systematic approach, which order of phases of training is correct?

Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, and Power

Which synergist would assist the upper-body pectoral muscles to enhance chest stabilization, strength, or power?

Triceps brachii

Which ADL would be most likely to involve the hip hinge?

cleaning

Which individual listed would be unlikely to use high levels of Maximal Strength Training of the OPT model?

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?

deconditioning

Which benefit will positively affect the body through integrated training?

improved sleep

For someone training in the Muscular Development phase, which of the following changes would be optimal?

increase muscle mass and decrease body fat

Which of the following would not be an example of core musculature to stabilize the trunk and pelvis?

pectoral group

Which muscle group/complex is a prime mover for squatting motions?

quadriceps

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

quickness

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

resistance training

Most exercises and motions of the body regularly occur in which plane of motion?

sagittal

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

self-efficacy

Which exercise would be most appropriate for a maximal strength movement in Phase 4 (Maximal Strength Training)?

shoulder/military press

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

speed

Posture uses which anatomical landmark in comparison to other positions of the body?

spine

What phase of the OPT model aims to enhance stabilization endurance and simultaneously increase prime-mover strength?

strength endurance

What plyometric term relates to a rapid eccentric motion followed by an explosive concentric motion?

stretch-shortening cycle

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 for 1 month with adequate strength

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

6,750 lbs

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

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?

Handstand push-up

Besides Power Training, which phase of training would be the best option for someone who is attempting to improve their Olympic weightlifting?

Maximal Strength Training

What phase of the OPT model aims to maximize prime-mover strength through the lifting of heavy loads?

Maximal Strength Training

Training to enhance the size of muscle, or an increase in muscle mass, is an example of which improvement of the body?

Muscle Hypertrophy

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

Posterior

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

Previous Injury

What type of flexibility training is most likely to use instruments or equipment to help the body improve range of motion?

Self-myofascial techniques

Which phase of training would be most appropriate for a beginner who has had previous experience within the last few months?

Strength Endurance Training