Section 5: NASM

What are the recommended training variables for active stretching?

1 to 3 sets, hold each stretch for 1 to 2 seconds, and repeat for 5 to 10 repetitions

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

1-2 sets

With SAQ training, what is the recommended number of sets of each drill for young athletes to perform?

1-4 sets

What weekly progression rate in exercise volume is the maximum recommended for cardiorespiratory training?

10%

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

2 sets, 20 repetitions, 50% 1RM

When a muscle is held during a stretch for a prolonged period, the GTO is activated, which results in the muscle relaxing. What is this action called?

Autogenic inhibition

What duration does the National Academy of Sports Medicine (NASM) typically recommend for the cardiorespiratory portion of the warm-up?

Between 5 and 10 minutes

How is VT1 identified when using the talk test during a cardio workout?

Continuous talking becomes challenging

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

Eccentric loading

What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, versus percentage of maximal heart rate (HRmax)?

It accommodates for discrepancies in resting heart rate.

Which of the following describes a benefit of high-intensity interval training (HIIT)?

It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.

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

stabilization

Which of the following workout stages can include steady-state exercise?

stage 2

What is a progression for the box jump-down with stabilization?

Multiplanar jump with stabilization

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

Posterior

When balancing, the knee of the balance leg should be in line with which structure?

The toes of the leg on which the participant is balancing

Which regions of the spine demonstrate kyphotic curves?

Thoracic and sacral

When properly activated, which muscle of the core creates tension in the thoracolumbar fascia?

Transverse abdominis

Which of the following is an example of an exercise that targets the global muscles of the core?

back extension

Which physiological systems comprise the human movement system (HMS)?

nervous, skeletal, and muscular systems.

Which upper-body yoga stretch is considered controversial and may be a risk for injury?

plow pose

Which exercise primarily targets the transverse abdominis?

drawing in maneuver

What type of movement happens during the concentric phase of plyometric exercise?

jump

Posture of the spine is primarily controlled by which muscles of the core?

local muscles