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