Chapter 31 Flashcards
1
Q
- Which statements are true?
a. a single-set routine is a good choice for beginners
b. a multiple-set routine increases the training volume and promotes muscle growth
A
both are true
2
Q
- Which statements are true?
a. pyramid training can progress from light to heavy or from heavy to light
b. pyramid training does not apply to single-set training
A
both are true
3
Q
- Drop-set training is also called _____ training.
- continuous-set
- burn-out training
- strip-set training
- all the above
A
d
4
Q
- This workout illustrates which type of training?
- pyramid
- superset
- drop-set
- single-set
A
b
5
Q
- This workout illustrates which type of training?
- pyramid
- superset
- drop-set
- circuit
A
d
6
Q
- This workout illustrates which type of training?
- pyramid
- superset
- drop-set
- circuit
A
d
7
Q
- NASM’s peripheral heart action circuit training program can increase CRF about _____ percent, depending on the person.
- 2 to 3
- 6 to 8
- 8 to 10
- 10 to 30
A
c
8
Q
- This routine is most common in NASM’s Phases _____.
- 2 and 3
- 3 and 4
- 4 and 5
- all the above
A
b
9
Q
- Which statements are true?
a. vertical loading can involve single- or multiple-set routines
b. horizontal loading can involve single- or multiple-set routines
A
a
10
Q
- The third and fourth training system listed is _____ and _____, respectively.
- circuit; superset
- superset; pyramid
- pyramid; superset
- superset; drop-set
A
c
11
Q
- The fifth and sixth training system listed is _____ and _____, respectively.
- drop-set; circuit
- superset; pyramid
- drop-set; superset
- superset; circuit
A
a
12
Q
- In what NASM phase(s) does it make sense to do single-set training?
- 1 and 3
- 3 and 4
- 1, 2, and 5
- all the above
A
c
13
Q
- In what NASM phase(s) does it make sense to do multiple-set training?
- 1 and 3
- 3 and 4
- 1, 2, and 5
- all the above
A
d
14
Q
- In what NASM phase(s) does it make sense to do pyramid training?
- 1, 2 and 3
- 2, 3, and 4
- 3, 4, and 5
- all the above
A
b
15
Q
- In what NASM phase is drop-set training most applicable?
- 2
- 3
- 4
- 5
A
b
16
Q
- The MAT program is specifically designed to improve muscle activation, muscle strength, joint mobility, and movement patterns. This program involves three steps. What is the recommended order of these three steps?
- activate, assess, strengthen
- strengthen, assess, activate
- assess, activate, strengthen
A
c
17
Q
- To activate a weak or inhibited muscle, the MAT program recommends working the target muscle isometrically at a _____ intensity for 6 contract-relax repetitions, over 3 to 4 sets.
- light; 10 to 20% of maximum
- moderate; 40 to 50% of maximum
- high; 70 to 80% of maximum
- maximum; 100% of ability
A
a
18
Q
- Which training system is designed to help a client correct specific movement compensations?
- partner assisted
- RNT
- slow training
- none of the above
A
b
19
Q
- The cable machine is set-up to work the _____ in photo 1 and is set-up to work the _____ in photo 2.
- biceps; triceps
- triceps; biceps
A
a
20
Q
- What postural or movement fault is this participant displaying?
- non-neutral spine
- locked knees
- poor plank alignment
- elbows too far behind body
A
d
21
Q
- The kettlebell swing exercise is most appropriate for Phase _____ training.
- 2
- 3
- 4
- 5
A
d
22
Q
- This participant is using a _____ grip; this works the _____ more than the _____.
- supine; biceps; lats
- supine; lats; biceps
- prone; lats; biceps
- prone; biceps; lats
A
c
23
Q
- Is this participant using good form or poor form?
- good
- poor
A
a
24
Q
- The pull-up uses a _____ grip and works the _____ more; a chin-up uses a _____ grip and works the _____ more.
- supine; biceps; prone; lats
- prone; lats; supine; biceps
- prone; biceps; supine; lats
- supine; lats; prone; biceps
A
b
25
Q
- The scapulae should be neutral (not elevated or protracted) at the bottom of pull-up or chin-up. Which of these examples is displaying proper form?
- 1
- 2
A
b
26
Q
- Which statements are true?
a. nearly every exercise can be modified or improved in some way: stand instead of sit; lift with better body awareness, activate the core muscles, 3D breathing, maintain neutral postural alignment, etc.
b. using an assist band during a pull-up makes the concentric part easier and the eccentric part easier
A
both are true
27
Q
- Extending the left arm during a unilateral right arm row is a _____.
- regression
- progression
A
a
28
Q
- Which participant has better form?
- 1
- 2
- equally good
A
c
29
Q
- Movement mistakes often result from being too casual or being over-zealous. In the examples below, which movement mistakes often result from being over-zealous?
- 1 and 2
- 2 and 3
- 1 and 3
- all the above
A
c
30
Q
- Which of these rowing screw-ups is potentially most stressful to the shoulder joint?
- depressed scapula
- humeral anterior glide
- arm too close
- forward head
A
b
31
Q
- Which of these rowing screw-ups is potentially most stressful to the spine?
- elevated scapula
- lumbar hyperextension
- kyphosis (flexed spine)
- isolated elbow work
A
c
32
Q
- Which statements are true?
a. a biceps curl using a prone grip works the forearm flexor muscles more
b. a biceps curl using a supine grip works the forearm extensor muscles more
A
neither are true
33
Q
- Which statements are true?
a. as a movement fault, the scapulae tend to retract during a heavy biceps curl exercise
b. using an EZ bar helps the forearms move toward the ears during a biceps curl
A
b
