NASM 7th ed, Chapter 20: Resistance Training Concepts

What exercise primarily strengthens the gastrocnemius and soleus?

Calf raise

A client performs a heavy squat exercise followed by a set of squat jumps. What type of resistance training system is being used?

Complex training

What are the five kinetic chain checkpoints?

Feet, knees, hips, shoulders, head

What equation represents power?

Force x velocity

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

Infraspinatus and teres minor

What is the ideal landing position when performing the squat jump exercise?

Knees over second and third toes

A client is performing a dumbbell overhead press exercise. How should the fitness professional spot their client?

The fitness professional should spot their client at the wrists.

A client is performing a barbell squat exercise. How should the fitness professional spot their client?

The fitness professional should spot underneath the client's armpits.

What is the general adaptation syndrome?

The general adaptation syndrome describes the way in which the body responds and adapts to stress.

What is an example of an individual in the exhaustion stage of the general adaptation syndrome?

The person has suffered an ACL sprain.

What is an example of an individual in the alarm reaction stage of the general adaptation syndrome?

The person is experiencing delayed-onset muscle soreness.

A client is performing a push-up exercise with a 4-3-2-1 repetition tempo. For how many seconds is the concentric muscle contraction performed?

2 seconds

What scheme would be the most ideal to achieve stabilization and muscular endurance adaptations?

2 sets, 20 repetitions, 50% 1RM

A client is performing a push-up exercise with a 4-3-2-1 repetition tempo. For how many seconds is the eccentric muscle action performed?

4 seconds

What scheme would be the most ideal to achieve maximal strength adaptations?

5 sets, 5 repetitions, 85% 1RM

What is the principle of specificity?

A principle stating that the body will adapt to the specific demands that are placed on it

What is the Valsalva maneuver?

A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability

What is the peripheral heart action system?

A variation of circuit training that alternates upper body and lower body exercises throughout the circuit

What are the three stages of the general adaptation syndrome?

Alarm reaction, resistance development, and exhaustion

What is a drop set?

An approach that involves performing a set to failure, then removing a small percentage of the load and continuing with the set

How far down should a client squat during the barbell squat exercise?

As far as can be controlled without compensating

The development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises. What is this an example of?

Mechanical specificity

What does the standing dumbbell lateral raise primarily target?

Middle deltoid

What is defined as the ability to produce and maintain force production for prolonged periods of time?

Muscular endurance

What is defined as the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training?

Muscular hypertrophy

How heavy should the medicine ball be when performing the soccer throw exercise?

No more than 10% of body weight

A client is performing the multiplanar step-up, balance, curl to overhead press exercise. During the movement, their low-back arches. Which muscles are potentially overactive and underactive?

Overactive latissimus dorsi and underactive abdominals

What is the correct position of the hands during the standing hammer curl exercise?

Palms facing inward toward each other

What area of the body is most targeted during the single-leg squat to row exercise?

Posterior chain

The medicine ball pullover throw would be considered what type of exercise?

Power-focused exercise for the back musculature

What resistance training system involves a progressive or regressive step approach that either increases or decreases weight with each set?

Pyramid system

What is the concentric motion of the shoulder blades during the standing cable row exercise?

Retraction

What are the three movements performed during the ball combo II exercise?

Row, shoulder external rotation, and shoulder press

If someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. What is this an example of?

SAID principle

What are the three movements performed during the ball combo I exercise?

Scaption, shoulder abduction, and cobra

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

Squat, curl to two-arm press

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

Stabilization

What type of resistance training exercise best describes a kettlebell bottoms-up movement?

Stabilization-focused exercise

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

Step-ups

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

Subscapularis

What is the finished hand position when performing the ball cobra exercise?

Thumbs pointing up

What is defined as an individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage?

Training intensity