NASM-CHAPTER 1

Question 1

Phases of the OPT model

Answer 1

Phase 1: Stabilization Endurance Training.  
Phase 2: Muscular Endurance Training, 
Phase 3: Hypertrophy Training
Phase 4: Maximal Strength Training
Phase 5: Power

Question 2

Phase 1: Stabilization Endurance Training.

Answer 2

Here, clients work to build their fitness foundations (e.g.,
improving flexibility, balance, joint stability, and endurance) in preparation for more intense forms of training to come

Question 3

Phase 2: Muscular Endurance Training),

Answer 3

which clients then work to increase how long their

muscles can work for

Question 4

Phase 3: Hypertrophy Training),

Answer 4

muscle size

Question 5

Phase 4: Maximal Strength Training

Answer 5

maximum amount they can lift

Question 6

Phase 5:Power,

Answer 6

putting everything together to increase clients’ abilities to generate forces at functionally realistic speeds.

Question 7

Muscle imbalance

Answer 7

Alteration of a muscle length surrounding a joint.

Question 8

Obesity

Answer 8

—The condition of being considerably overweight, referring to a person with a body mass index of 30 or
greater, or who is at least 30 pounds over the recommended weight for their height.

Question 9

Overweight

Answer 9

—A person with a body mass index of 25 to 29.9, or who is 25 to 30 pounds over the recommended
weight for their height.

Question 10

Blood lipids

Answer 10

—fatty substances found in the blood
Cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-densitylipoproteins (HDL) and low-density lipoproteins (LDL).

Question 11

Diabetes mellitus

Answer 11

—Chronic metabolic disorder caused by insulin deficiency which impairs carbohydrate usage and
enhances usage of fats and proteins.

Question 12

Deconditioned

Answer 12

—A state of lost physical fitness which may include muscle imbalances, decreased flexibility, and a
lack of core and joint stability.

Question 13

Proprioception

Answer 13

—The cumulative sensory input to the central nervous system from all mechanoreceptors that sense
body position and limb movement.

Question 14

Proprioceptively enriched environment

Answer 14

—An unstable (yet controllable) physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms.

Question 15

Phases of training

Answer 15

—Smaller division of training progressions that fall within the building blocks of training.

Question 16

Muscular endurance

Answer 16

—A muscle’s ability to contract for an extended period of time.

Question 17

Neuromuscular efficiency

Answer 17

—The ability of the neuromuscular system to enable all muscles to efficiently worktogether in all planes of motion.

Question 18

Prime mover

Answer 18

—The muscle that acts as the initial and main source of motive power.

Question 19

Superset

Answer 19

—Set of two exercises that are performed back to back without any rest time between them.

Question 20

Rate of force production

Answer 20

—Ability of muscles to exert maximal force output in a minimal amount of time.

Question 21

slow-twitch (type I) Slow-twitch muscles

Answer 21

help enable long-endurance feats such as distance running,

Question 22

(type II).fast-twitch muscles

Answer 22

fatigue faster but are used in powerful bursts of movements like sprinting.