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NASM 6th Ed. CPT QUIZES > Chapter 14 Quiz Integrated Program > Flashcards

Chapter 14 Quiz Integrated Program Flashcards

1
Q 
Which of the following is required in order to develop maximal strength or power?
Select one:
a. Short bouts of exercise
b. Longer rest periods
c. Energy via aerobic pathways
d. Low-intensity workouts
A

b. Longer rest periods

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2
Q 
Which of the following are the most fundamental components of designing a training program, determining the amount of stress placed on the body as well as which adaptations the body will incur?
Select one:
a. Formed elements
b. Motor units
c. Acute variables 
d. Power adaptations
A

c. Acute variables

Actue variables determine the amount of stress placed on the body and, ultimately, what adaptations the body will incur.

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3
Q 
High-volume training with low intensity increases which of the following?
Select one:
a. Motor unit recruitment
b. Motor unit synchronization
c. Rate of force production 
d. Metabolic rate
A

d. Metabolic rate

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4
Q 
Which of the following describes a mesocycle?
Select one:
a. Weekly training plan
b. Annual training plan
c. Monthly training plan 
d. Daily training plan
A

c. Monthly training plan

Annual plan = Macrocycle
Monthly Plan = Mesocycle
Weekly Plan = Microcycle

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5
Q

A client has been training three times per week in the Hypertrophy Phase of the OPT model for the last two weeks. He has worked with a repetition range of 8 to 12 repetitions, at an intensity of 80% to 85%, and rested for 20 to 30 seconds in between each exercise. He is no longer improving his strength and has expressed feeling fatigued. Which of the following modifications should be made to minimize the effects of overtraining?

a. 5 repetitions, 90% intensity, and rest for 20 seconds in between each exercise
b. 3 repetitions, 95% intensity, and rest for 30 seconds in between each exercise
c. 8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise
d. 15 repetitions, 100% intensity, and rest for 3 minutes in between each exercise

A

c. 8 repetitions, 75% intensity, and rest for 60 seconds in between each exercise

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6
Q 
During a Phase 3: Hypertrophy workout, what is the recommended rest interval?
Select one:
a. 3-5 minutes
b. 45-90 seconds
c. 1-2 minutes
d. 0-60 seconds
A

d. 0-60 seconds

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7
Q 
When training a client in the Stabilization Level, what is the proper immediate progression for a ball two-arm dumbbell chest press?
Select one:
a. Move to a bench
b. Alternating arm
c. Increase the weight
d. Single-arm
A

b. Alternating arm

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8
Q 
Which of the following defines the speed at which each muscle action is performed?
Select one:
a. Repetition tempo 
b. Training duration
c. Training frequency
d. Rest period
A

a. Repetition tempo

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9
Q 
For resistance training in Phase 2: Strength Endurance, how many sets per exercise are recommended?
Select one:
a. 3-5 
b. 2-4
c. 0-4
d. 1-3
A

b. 2-4

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10
Q

In the Strength Endurance Phase, which exercise superset would be most appropriate?
Select one:
a. Push-up followed by a seated cable row
b. Bench press followed by a soccer throw
c. Push-up followed by bench press
d. Bench press followed by a ball push-up

A

d. Bench press followed by a ball push-up

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11
Q

What is the focus of Stabilization Endurance training in the Optimum Performance Training (OPT) model?
Select one:
a. Decreasing the frequency of motor unit recruitment
b. Increasing neuromuscular efficiency of the core musculature
c. Decreasing the rate of force production
d. Increasing the load-bearing capacity of muscles

A

b. Increasing neuromuscular efficiency of the core musculature

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12
Q

Which of the following is a true statement about a set in a training program?
Select one:
a. It is the speed of a set of movements.
b. It is a group of chosen exercises for program design.
c. It is a group of consecutive repetitions.
d. It is the complete program design of a group of exercises.

A

c. It is a group of consecutive repetitions.

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13
Q 
Which of the following represents how much effort a client puts into performing an exercise?
Select one:
a. Repetitions
b. Intensity 
c. Load
d. Volume
A

b. Intensity

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14
Q 
High-volume training with low intensity increases which of the following?
Select one:
a. Rate of force production
b. Metabolic rate 
c. Motor unit synchronization
d. Motor unit recruitment
A

b. Metabolic rate

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15
Q 
Which of the following is required in order to develop maximal strength or power?
Select one:
a. Energy via aerobic pathways
b. Short bouts of exercise
c. Low-intensity workouts
d. Longer rest periods
A

d. Longer rest periods

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16
Q 
Which of the following repetition tempos is best for achieving stabilization?
Select one:
a. 4/2/1 
b. 2/0/2
c. 1/1/1
d. X/X/X
A

a. 4/2/1

17
Q 
Which of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?
Select one:
a. Seated stability ball military press
b. Barbell squat 
c. Single-leg balance reach
d. Single-leg Romanian deadlift
A

b. Barbell squat

18
Q

The adaptation of stabilization endurance is achieved by which of the following?
Select one:
a. 1-5 repetitions at 85-100% of 1RM
b. 1-10 repetitions at 30% to 45% of the 1RM
c. 12-20 repetitions at 50-70% of 1RM
d. 8-10 repetitions at 75-85% of 1RM

A

c. 12-20 repetitions at 50-70% of 1RM

19
Q 
When performing a Phase 4 workout, how many repetitions per resistance training exercise should be performed?
Select one:
a. 1-5
b. 6-10
c. 4-8 
d. 8-12
A

a. 1-5

20
Q 
Which of the following is the appropriate repetition range for resistance training in the Stabilization Endurance Phase of training?
Select one:
a. 1-5
b. 12-20
c. 8-12 
d. 5-10
A

b. 12-20

21
Q 
Strength endurance training incorporates which of the following?
Select one:
a. Superset techniques 
b. High levels of volume
c. Minimal spinal movement
d. Explosive movements
A

a. Superset techniques

22
Q 
Which of the following training variables should be low when intensity is high?
Select one:
a. Volume
b. Tempo 
c. Frequency
d. Rest
A

b. Tempo

23
Q 
Which of the following refers to a weekly training program?
Select one:
a. Microcycle 
b. Mesocycle
c. Metacycle
d. Macrocycle
A

a. Microcycle

Annual plan = Macrocycle
Monthly Plan = Mesocycle
Weekly Plan = Microcycle

24
Q 
When working with loads exceeding 90 percent of maximum, a client would not exceed a workout volume of?
Select one:
a. 30 reps
b. 60 reps
c. 10 reps 
d. 20 reps
A

a. 30 reps

25
Q 
In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?
Select one:
a. Phase 4 
b. Phase 3
c. Phase 1
d. Phase 2
A

d. Phase 2

26
Q 
Power training is done in which phase of the Optimum Performance Training (OPT) model?
Select one:
a. Phase 5 
b. Phase 1
c. Phase 4
d. Phase 2
A

a. Phase 5

27
Q 
Which of the following terms means creating a purposeful system or plan to achieve a specific goal?
Select one:
a. Hypothesis
b. Quantitative analysis
c. Qualitative analysis
d. Program design
A

d. Program design

28
Q

Which method is most appropriate for Strength Endurance training?
Select one:
a. Focusing on high force and velocity for about 4 weeks
b. Increasing the load placed on the tissues of the body for about 4 weeks
c. Using high levels of volume with minimal rest periods for about 4 weeks
d. Using superset techniques with high volume for about 4 weeks

A

d. Using superset techniques with high volume for about 4 weeks

29
Q 
When training in Phase 1: Stabilization Endurance, what is the main method of progression?
Select one:
a. Increasing proprioception 
b. Increasing load
c. Increasing volume
d. Increasing speed of movement
A

a. Increasing proprioception

30
Q 
A client is performing squats with the goal of achieving maximal strength. Which of the following is an appropriate intensity level?
Select one:
a. 85-100%
b. 75-80% 
c. 30-45%
d. 50-70%
A

a. 85-100%

31
Q 
Which of the following is the most appropriate rest interval when hypertrophy is the goal?
Select one:
a. 5 minutes
b. 2 minutes 
c. 30 seconds
d. 7 minutes
A

c. 30 seconds

32
Q 
In which phase of the OPT model is it appropriate to superset a leg press with a single-leg squat?
Select one:
a. Phase 3
b. Phase 4 
c. Phase 1
d. Phase 2
A

d. Phase 2

33
Q 
Which of the following percentages of ATP and PC recovery result from a rest interval of 40 seconds between sets of resistance exercise?
Select one:
a. 1
b. 0.5
c. 0.75 
d. 0.25
A

c. 0.75

34
Q 
Which of the following best describes an OPT model training program that will progress for a year in order to meet a fitness goal?
Select one:
a. Macrocycle 
b. Microcycle
c. Metacycle
d. Mesocycle
A

a. Macrocycle

35
Q 
Which of the following is a stage of the OPT model specific for the adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size?
Select one:
a. Power training
b. Stabilization endurance training
c. Hypertrophy training
d. Maximal strength training
A

c. Hypertrophy training

36
Q

What is the immediate progression of the two-arm ball squat, curl to press exercise?
Select one:
a. Step-up to curl to press
b. Squat, curl to press exercise
c. One-arm ball squat, curl to press
d. Alternating-arm ball squat, curl to press

A

d. Alternating-arm ball squat, curl to press

37
Q 
How many sets per exercise should be performed for resistance training in the Power Phase of training of the OPT model?
Select one:
a. 3-5 
b. 2-4
c. 1-3
d. 0-2
A

a. 3-5

38
Q

ATP

A

20 to 30 seconds will allow approximately 50% recovery
40 seconds will allow approximately 75% recovery
60 seconds will allow approximately 85% to 90% recover
3 minutes will allow 100% recovery of ATP

NASM 6th Ed. CPT QUIZES (28 decks)

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