NASM CPT Chapter 14 Flashcards
**Stabilization & Strength are best developed with how many sets?
1-3 (both),
but Strength specifically 2-4.
**Hypertrophy is best developed with how many sets?
3-5.
**Maximal Strength is best developed with how many sets?
4-6.
**Power is best developed with how many sets?
3-6.
**Stabilization & Strength are best developed with a training intensity of _____?
50-70% of 1RM (1 rep maximum) (both) -STABILITY.
(However you won’t know w/ a new client because you’re not doing those exercises).
70-80% of 1RM for STRENGTH.
**Hypertrophy is best developed with a training intensity of _____?
75-85% of 1RM.
**Maximal Strength is best developed with a training intensity of _____?
85-100% of 1RM.
**Power is best developed with a training intensity of _____?
30-45% of 1RM.
**Stabilization and Strength are best developed with what type of repetition tempo?
Slow repetition tempo. Ex: 4/2/1 (both)(STABILIZATION exercise 12-20 reps).
&
2/0/2 STABLE Strength exercise (8-12 reps),
4/2/1 UNSTABLE Strength exercise
**Hypertrophy is best developed with what type of repetition tempo?
Moderate tempo. Ex: 2/0/2
**Maximal Strength is best developed with what type of repetition tempo?
Explosive/fast tempo.
**Power is best developed with what type of repetition tempo?
Explosive/fast tempo.
**Stabilization and Strength are best developed with what duration of a rest interval?
0-90 seconds (both) STABILIZATION.
0-60 seconds STRENGTH.
**Hypertrophy is best developed with what duration of a rest interval?
0-60 seconds.
**Maximal Strength is best developed with what duration of a rest interval?
3-5 minutes.
**Power is best developed with what duration of a rest interval?
3-5 minutes.
**20-30 seconds rest will allow approx. what % recovery of ATP & PC?
50%.
**40 seconds rest will allow approx. what % recovery of ATP & PC?
75%
**60 seconds rest will allow approx. what % recovery of ATP & PC?
85-90%
**3 minutes rest will allow approx. what % recovery of ATP & PC?
100%
**Anytime you alternate arms, that’s a __________.
Progression.
**What is the upper body progression continuum?
Two arm–>Alternating Arms –>Single Arm –>Single-Arm with trunk rotation.
**A progression for the stability ball 2-arm dumbbell chest press in the stabilization phase is?
Alternating arms.
**Periodization means we should break up a training program into progressive phases of _______.
4-6 weeks.
**A goal of phase 1 (stabilization training) is?
Increasing muscular endurance.
**Which of the following phases do you superset a stable exercise with an unstable exercise?
Phase 2-Strength Endurance.
**Example of a superset in phase 2?
Bench press (stable) followed by a stability ball pushup (unstable).
**Which of the following is the best represented rep range for phase 2?
12-20. (NOT 8-12). NASM groups Stabilization & Strength together in this section. Keeping the acute variables the same for both on test.
**What is the recommended set range for phase 2?
1-3.
