Chapter 1

Question 1

List the 3 levels of training. Which level of training would be labeled as “low” intensity?

Answer 1

Stabilization level, strength level and power level. The stabilization level would be labeled low intensity.

Question 2

List and describe the 5 phases of the NASM-OPT model.

Answer 2

Stabilization Endurance: Adaptations include: muscular endurance, balance, stabilization, intramuscular coordination and postural control.
Strength Endurance: Adaptations include muscular endurance, prime mover strength, and increased work capacity.
Hypertrophy: Adaptations include: increase in muscle size.
Maximal Strength: Adaptations include: increase motor unit recruitment and improve peak force.
Power. Adaptations include: Increase rate of force production.

Question 3

Name the two phases that recommend Super-Set Techniques and give 2 examples exercises for each super-set.

Answer 3

Phase 2 Strength Endurance
Ex: Barbell squat superset with a stability ball squat.
Phase 5 Power
Ex: Barbell squat superset with a box jump