Chapter 29

Question 1

1. Which statements are true?
   a. SMR is sometimes called “poor-man’s massage”
   b. SMR is sometimes called “lazy man’s exercise”

Answer 1

both are true

Question 2

2. The purpose of SMR is to _____.
3. facilitate muscle relaxation
4. possibly repair dysfunctional tissue
5. decrease acute muscle pain
6. all the above

Answer 2

d

Question 3

3. Which statements are true?
   a. trigger points are hyper-sensitive muscle tissue, and cause immediate pain when palpated with enough compression force
   b. SMR can’t eliminate trigger points

Answer 3

a

Question 4

4. Which statements are true?
   a. trigger points can cause referred pain to other body parts
   b. trigger points may arise from muscle fibers that have calcium re-uptake issues along the cell’s outer membrane

Answer 4

a

Question 5

5. Which statements are true?
   a. SMR can activate autogenic inhibition via muscle spindle activation
   b. the muscle spindle is the relaxation proprioceptor

Answer 5

neither are true

Question 6

6. Which statements are true?
   a. it’s important to apply SMR to the spinous processes along the spine
   b. overactive muscle tends to have more trigger points

Answer 6

b

Question 7

7. Which statements are true?
   a. early humans practiced a form of SMR
   b. it’s not possible to do too much SMR

Answer 7

a

Question 8

8. Which statements are true?
   a. SMR is currently employed in the FRC method
   b. muscle activation training is more important than SMR

Answer 8

b

Question 9

9. Which stage of the general adaptation syndrome is all about exercise adaptations?
10. 1
11. 2
12. 3
13. 4

Answer 9

b

Question 10

10. Which stage of the general adaptation syndrome is all about survival?
11. 1
12. 2
13. 3
14. 4

Answer 10

c

Question 11

11. Which statements are true?
    a. the SAID acronym does not apply to eating a better diet
    b. excessive exercise might lead to a drop in muscle strength

Answer 11

both are true

Question 12

12. Resistance exercise is employed to improve _____.
13. muscle endurance
14. muscle strength
15. muscle power
16. all the above

Answer 12

d

Question 13

13. Which statements are true?
    a. a three-month weight training program can increase maximum strength by about 30 to 70%
    b. weight training becomes more important as a person gets older

Answer 13

both are true

Question 14

14. Which statements are true?
    a. there are usually very few issues to overcome when helping clients begin a weight training program
    b. the NASM OPT model has three stages and five building blocks

Answer 14

neither are true

Question 15

15. Which statements are true?
    a. planning out a traditional weight training program tends to be more about quantity than quality
    b. the intensity of a given lift is often expressed using the % 1-RM notation

Answer 15

both are true

Question 16

16. Exercise volume is all about the _____.
17. repetition count
18. set count
19. working intensity
20. total weight lifted

Answer 16

d

Question 17

17. Which statements are true?
    a. increasing or decreasing the weight is the only way to modify the exercise intensity of a given lift
    b. moving slower tends to be harder than moving faster when completing a 10-RM

Answer 17

b

Question 18

18. The exercise intensity for stabilization-endurance training, strength-endurance training, hypertrophy training is _____, _____, and _____, respectively.
19. 50-70%; 70-80%; 75-85%
20. 70-80%; 75-85%; 85-100%
21. 40-50%; 60-70%; 80-95%
22. none of the above

Answer 18

a

Question 19

19. The exercise intensity for hypertrophy training, maximal strength training, power training is _____, _____, and _____, respectively.
20. 85-94%; 95-100%; 80-90%
21. 75-85%; 85-100%; 30-45%
22. 85-100%; 75-85%; 30-45%
23. none of the above

Answer 19

b

Question 20

20. A 2-RM equals _____ % 1-RM; an 8-RM equals a _____ % 1-RM.
21. 93; 77
22. 77; 93
23. 95; 80
24. 80; 95

Answer 20

c

Question 21

21. If a person can lift a weight 10 times, but not 11, his % 1-RM equals _____.
22. 70
23. 75
24. 80
25. 95

Answer 21

b

Question 22

22. What is a person’s 1-RM if she can lift 87 pounds 5 times?
23. 100
24. 120
25. 150
26. 180

Answer 22

a

Question 23

23. If a person can lift at 70% 1-RM for 12 reps, but not 13, what is his training weight?
24. 77
25. 84
26. 126
27. need more information

Answer 23

d

Question 24

24. It’s possible to use a calculator to estimate a client’s 1-RM, if you know she can lift 100 pounds 5 times, but not 6, and you know the estimated percent of maximum (% 1-RM) for a 5-RM.
25. yes
26. no

Answer 24

a

Question 25

25. It’s possible to use a calculator to estimate a client’s training weight, if you know his 1-RM and the desired training intensity (% 1-RM).
26. yes
27. no

Answer 25

a

Question 26

26. If a client’s training weight is 87 pounds, it’s fine to use 85 or 90 pounds?
27. yes
28. no

Answer 26

a

Question 27

27. For hypertrophy training, the client should perform a minimum repetition maximum of _____ repetitions.
28. 4
29. 5
30. 6
31. 7

Answer 27

c

Question 28

28. NASM recommends superset routines in stages _____ and _____.
29. 1 and 2
30. 3 and 4
31. 2 and 3
32. 2 and 5

Answer 28

d

Question 29

29. A superset is designed to increase muscle activation through the _____ mechanism.
30. stretch - shorten
31. irradiation
32. post-exercise potentiation
33. all the above

Answer 29

c

Question 30

30. Which statements are true?
    a. for supersets, NASM recommends stabilization sets before strength sets
    b. for supersets, NASM recommends power sets before strength sets

Answer 30

neither are true

Question 31

31. Which statements are true?
    a. to simplify its approach, NASM should use supersets later in the training program
    b. NASM could recommend irradiation for beginning weightlifters

Answer 31

both are true