NASM Chapter 19 Study Questions

What is the general recommended rest for advanced clients between SAQ reps?

0 to 90 seconds Zero to 90 seconds of rest is appropriate for advanced clients. (These are only meant to be suggestions and should be gauged on the total volume of training for all the workout's components, including cardio, core, balance, plyometric, and resistance training.)

What is the general recommended rest between SAQ reps for beginner clients?

15 to 60 seconds

You have a client seeking weight loss. What is the most appropriate amount of rest recommended between each repetition of an SAQ exercise?

15 to 60 seconds

How much rest should be given between each repetition of an SAQ exercise for young athletes?

15 to 60 seconds A rest period of 15 to 60 seconds would be the most recommended choice for a youth athlete.

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

Agility Responding to a stimulus and changing direction based on that stimulus is agility.

SAQ programs for youth have been found to decrease what?

Athletic injuries

Which of the following is a component of agility training?

Deceleration

SAQ training among seniors may help prevent which of the following conditions?

Osteopenia SAQ training can prevent the loss of bone mineral density as we age.

What is defined as the distance covered in one stride?

Stride length Stride length represents the distance covered in one step.

What is defined as the number of strides taken in a given amount of time or distance?

Stride rate

What is defined as the number of strides taken in a given amount of time or distance?

Stride rate Stride rate represents how many steps are taken in a certain distance or time.

How is osteopenia best described?

The loss of bone density related to the aging process. Osteopenia is a decrease in bone density with age and is a precursor to osteoporosis.

What is the recommended number of SAQ sessions per week for weight-loss clients?

1 or 2 sessions per week

You have a youth client. What training frequency is most recommended for a young athlete performing SAQ?

1 to 3 times per week

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

1 to 4 sets

You have a client seeking weight loss. What range of sets is most appropriate for SAQ drills?

3 or 4 sets

You have a client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?

3 to 5 reps Three to five reps is optimal for weight-loss clients.

From the choices provided, what would be most recommended for SAQ drills per session with beginner clients?

4 to 6 drills

What is the most appropriate SAQ program design for a beginner adult who is apparently healthy?

4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills For a beginner SAQ program design for an apparently healthy adult, it would be suggested to complete 4 to 6 drills with limited inertia and unpredictability.

You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete?

4 to 8 drills per workout

You are working with an advanced client on SAQ drills. From the choices provided, what would be the best number of SAQ drills per workout?

6 to 10 drills Advanced clients can handle more work than beginners and intermediate clients. (These are only meant to be suggestions and should be gauged on the total volume of training for all the workout's components, including cardio, core, balance, plyometric, and resistance training.)

You are working with an intermediate client on SAQ drills. From the choices provided, what would be the best choice for drills per session?

6 to 8 drills Six to eight drills is appropriate for intermediate clients. (These are only meant to be suggestions and should be gauged on the total volume of training for all the workout's components, including cardio, core, balance, plyometric, and resistance training.)

Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times?

A 10% loss in bone density can increase risk of fracture by 2.5 times.

What is osteoporosis?

A disease in which the density and quality of bone tissue is reduced, causing bones to become weak and fragile

What is sarcopenia?

Age-related loss of muscle tissue

Which form of SAQ training is characterized by the ability to start, stop, and change direction in response to a signal or stimulus quickly while maintaining postural control?

Agility Agility requires the ability to sprint in multiple directions (running and cutting) while maintaining postural control, and it oftentimes requires reacting to a stimulus.

What best describes triple flexion when referring to frontside mechanics?

Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg

What best describes triple flexion when referring to frontside mechanics?

Ankle dorsiflexion, knee flexion, and hip flexion of the lead leg Frontside mechanics involve triple flexion, which includes the synchronized movement of ankle dorsiflexion, knee flexion, and hip flexion.

When observing sprint mechanics, which joint action should you see occurring in the rear leg if proper form is used?

Ankle plantar flexion Ankle plantar flexion should be occurring in the rear leg during sprinting.

Which of the following is a component of quickness training?

Assessment of visual stimuli

What term best describes the amount of mineral content, such as calcium and phosphorous, in a segment of bone?

Bone density

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

Change of direction Change of direction is part of agility in that the client must control their body and alter direction of movement based on the exercise.

To increase the metabolic demand of SAQ exercises among weight-loss clients, which of the following adjustments to a workout session could be implemented?

Decreased rest periods Decreasing the rest between reps will increase the metabolic demand of an SAQ session.

Why are proper frontside mechanics in sprinting important?

Frontside mechanics align the lead leg to optimally apply force into the ground to help propel the body forward.

Which is not part of triple extension involved in backside sprint mechanics?

Hip abduction

Which of these joint movements is part of backside mechanics?

Hip extension Backside mechanics involves extension of the knee and hip.

Which is involved in frontside mechanics?

Lead leg

Improving frontside running mechanics is associated with which of the following?

Less braking force

What three joint actions comprise triple extension?

Plantar flexion, knee extension, and hip extension These occur at the ankle, knee, and hip in the rear leg while sprinting.

What is defined as the awareness of the positioning and movement of body segments?

Proprioception Proprioception is the body's ability to naturally sense its general orientation and relative position of its parts.

What is defined as the ability to react and change body position with maximal force production, in all planes of motion, and from all body positions?

Quickness Quickness involves a rapid response to a stimulus and the ability to change the direction of the body movement according to that stimulus.

Which component of SAQ involves the ability to react to a stimulus (i.e., reaction time) and appropriately change the motion of the body in response to that stimulus (such as hitting a baseball)?

Quickness Quickness is the ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during dynamic activities.

Jane is a high school hockey goalie. Which type of SAQ training best relates to the physical skills needed at her position?

Quickness training Quickness involves a rapid response to a stimulus and the ability to change the direction of the body movement according to that stimulus; these skills are much needed by a hockey goalie.

What differentiates change of direction from agility?

Reaction to a signal Change of direction does not require response to a stimulus.

Which statement accurately describes the physical benefits of SAQ training?

SAQ training decreases the risk of osteopenia.

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 Performing small circuits using a variety of SAQ drills is very helpful for weight-loss clients.

What is the ability to move the body in one direction as fast as possible?

Speed