NASM cpt 7 Chapter 13

which of the following parts of the body is not subject to increases in density through resistance training? a. soft tissue b. bone c. Nerves d. Heart

Nerves

why might range of motion be limited for a client?

Previous injury

programming exercises that are too advanced or physically demanding can have a lasting effect on which of the client's emotional considerations? a. self- efficacy b. self- esteem c. self - image d. resilience

self- efficacy

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

self- myofascial techniques

which of the fundamental movement patterns is a lower- body compound exercise?

squatting

fundamental movement patterns include

squatting, hip hinge, pulling, pushing, and pressing

the OPT Is divided into what three levels?

stabilization strength power

What term is used to describe two exercises performed back- to - back in rapid succession with minimal to no rest?

super set

phase 1 stabilization endurance training is designed to...

teach optimal movement patterns, core and joint stability, and helps clients become familiar with various modes of exercise

phase 4 maximal strength training works...

toward the goal of maximal prime mover strength by lifting heavy loads

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

triceps brachii how: the triceps are a powerful synergist that help the pectoral group enhance pushing motions such as the bench press, which is an important assessment tool for upper body strength

TRUE OF FALSE? Plyometric exercises are only appropriate for athletes.

FALSE

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

Posterior you are working your back

most exercises and motions of the body regularly occur in which plan of motion?

Sagittal plane

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

fitness professionals should provide programming that requires movement in which planes?

all three planes sagittal, frontal, transverse

which of the following is an all- inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance? a. systematics b. integrated training c. boot camp training d. high- intensity interval training

b. integrated training

which exercise would be the most appropriate for the power movement of Phase 5 (Power training) superset? a. dumbbell shoulder press b. lat pulldown c. front medicine ball oblique throw d. stability ball push- up

c. front medicine ball oblique throw

which exercise would be most appropriate for a maximal strength movement in phase 4 (maximal strength training) a. stability ball push - up b. squat jump c. shoulder/ military press d. single- leg dumbbell biceps curl to shoulder press

c. shoulder/ military press

the acute variables for training include (11)

repetitions sets training intensity repetition temp rest interval training volume training frequency training duration exercise selection exercise order

benefits of cardiorespiratory training includes...

decreased heart rate and blood pressure while increasing stroke volume and cardiac output

the goal of phase 2 strength endurance training is to...

enhance stabilization endurance while increasing prime mover strength

benefits of core training includes...

enhanced posture; bodily function for daily living; increased balance, stabilization and coordination of kinetic chain; minimized low- back pain; and improved skill-related movements

integrated training combines

flexibility, cardiorespiratory, core, balance, plyometric, speed, agility, and quickness, and resistance training

what is the number one cause of death around the world?

heart disease

benefits of plyometric training includes...

improved bone mineral density and soft tissue strength, expression of power and explosiveness, while also increasing metabolic expenditures required for weight mangement

which benefit will positively affect the body through integrated training?

improved sleep

benefits of SAQ training includes...

improved top speed change in direction, and rate of acceleration and deceleration

the goals of phase 5 power training is to...

increase maximal strength and rate of force production

benefits of resistance training includes...

increased endurance, strength and power; muscular hypertrophy; and weight management

benefits of flexibility training includes...

increased joint ROM, possible decrease in muscle soreness, and a potential reduction in injury risk

phase 3 muscular development training is designed for...

individuals who have the goal of maximal muscle growth or altered body comp.

integrated training

is a concept that combines all forms of exercise into one system: Flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training

optimal ROM allows joint to...

move feely

which phase of the OPT model is designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise?

phase 1

the OPT model is divided into what 5 subdivisions?

phase 1- stabilization endurance training phase 2- strength endurance training phase 3- muscular development training phase 4- maximum strength training phase 5- power training

what term refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach?

progressive overload

benefits of balance training includes...

reducing risk of falls and ankle sprains while improving proprioception and agility- based activities