NASM CPT Chapter 13

Question 1

**Principle of Overload:

Answer 1

(There must be a stimulus outside your current capabilities-to stimulate adaptation).

Implies that there must be a training stimulus provided that exceeds the current capabilities of the kinetic chain to elicit the optimal physical, physiologic, and performance adaptations.

Question 2

Stages of general adaptation syndrome:

Answer 2

1. Alarm reaction-initial. 2. Resistance development-when body adapts. 3. Exhaustion-doing over & over.

Question 3

Periodization:

Answer 3

Division of a training program into smaller, progressive stages. (3-4 weeks then switch).

Question 4

Principle of specificity OR specific adaptation to imposed demands (SAID Principle):

Answer 4

Principle that states the body will adapt to specific demands that are placed on it.

Question 5

Mechanical specificity:

Answer 5

Refers to weight & movements placed on body. (different angles of certain exercises).

Question 6

Neuromuscular specificity:

Answer 6

Refers to speed of contraction & exercise selection. (how fast/slow).

Question 7

Metabolic specificty:

Answer 7

Refers to energy demand placed on body. (how much energy required).

Question 8

**Which of the following might be the example of a goal for Phase 1: Stabilization Endurance?

Answer 8

Muscular endurance.

Question 9

Muscular endurance:

Answer 9

Ability to produce & maintain force production for prolonged periods of time.

Question 10

Although muscular endurance is a goal of stabilization endurance training, it is the MAIN goal for ___________.

Answer 10

Strength endurance training.

Question 11

**Which of the following would be an example of Phase 2 training?

Answer 11

Seated cable row superset w/ ball dumbbell row.

Question 12

Muscular hypertrophy:

Answer 12

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Question 13

**Which of the following systems is best for a deconditioned client?

Answer 13

The Single-Set System. (1 set per exercise).

Question 14

The Multiple-Set System:

Answer 14

More than 1 set .

Question 15

The Pyramid System:

Answer 15

Increase weight w/ ea. set or decrease weight w/ ea. set or increase/decrease reps.

Question 16

The Superset System:

Answer 16

2 exercises performed in rapid succession of one another.

Question 17

Drop-Sets:

Answer 17

Performing set until failure, then removing small percentage of load. (5-20%).

Question 18

The Circuit Training System:

Answer 18

Series of exercises you perform one after another, with minimal rest.

Question 19

***The Peripheral Heart Action System:

Answer 19

Variation of circuit training that alternates upper body and lower body exercises throughout circuit.

Question 20

**Which of the following is a great routine for someone who doesn’t have a lot of time and is 52+ or just older?

Answer 20

Peripheral Heart Action System.

Question 21

Circuit consisting of: 1. Ball two-arm dumbbell chest press. 2. Single-leg cable row. 3. Ball combo I. 4. Single-leg dumbbell curl. 5. Supine ball dumbbell tricep extension. 6. Step up to balance. 7. rest. is what phase of training?

Answer 21

Stabilization circuit.

Question 22

The Split Routine System:

Answer 22

Typical bodybuilding routine. Breaking up body parts into different days.

Question 23

**Seated dumbbell shoulder press is which type of training?

Answer 23

Strength.

Question 24

**After leg press for Peripheral Heart Action STRENGTH training circuit, which of the following exercises would be best?

Answer 24

Seated dumbbell shoulder press (strength).

Question 25

Verticle loading:

Answer 25

Alternating body parts trained from set to set, starting w/ upper extremities & moving to lower extremities.

Question 26

**Horizontal loading:

Answer 26

Performing (completing) all sets of an exercise or body part before moving on to the next exercise or body part.

Question 27

**A ball dumbbell chest press is a _________ exercise.

Answer 27

Stabilization.