Unit 1 Test Prep Handouts Chapters 1 and 13

Question 1

How many are fat

Answer 1

More than ½ of Americans are overweight and

of that ½, 50% are classified as obese

Question 2

NASM’s Integrated Training Model

Answer 2

Build a foundation of fitness
• Stability
• Good Technique
– Introduce heavier weights
– Introduce speeds found in real life
– Progress safely and learn the adaptations to
move onto more intense exercise

Question 3

NASM’s OPT Model

Answer 3

Phase 1 stabilization endurance
Phase 2 strength endurance  
Phase 3 Hypertrophy
Phase 4 maximal strength
Phase 5 Power
Phase 2 - 4 are in strength

Question 4

Phase 1 Stabilization Endurance goals:

Answer 4

―Increase muscular endurance while
developing coordination
―Challenge balance and stabilization
instead of weight

Question 5

Proprioception:

Answer 5

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

Question 6

Strength Level Training phases and what they do

Answer 6

Phase 2 Strength Endurance goal:
―Enhance stabilization endurance while building
strength of prime movers
―Supersets: 1 strength and 1 stabilization
• Phase 3 Hypertrophy goal:
―Increase muscle size
―Heavy weights, moderate to low reps and more
sets
• Phase 4 Maximal Strength goal:
―Increase strength
―Heavier weights, very low reps, and longer rest
periods

Question 7

Phase 5 Power training goals

Answer 7

Enhance speed
―Enhance power
―Supersets: 1 strength and 1 power

Question 8

only enter POWER level training when

Answer 8

Only used after the successful completion of
both stabilization and strength levels of
training

Question 9

General Adaptation Syndrome

Answer 9

(GAS) Alarm reaction, resistance development, and exhaustion

Question 10

The SAID Principle

Answer 10

States the body will adapt to the specific demands

that are placed on it

Question 11

Mechanical Specificity

Answer 11

Refers to the weight and movements placed on the

body

Question 12

Neuromuscular Specificity

Answer 12

Refers to the speed of contraction and exercise

selection.

Question 13

Metabolic Specificity

Answer 13

Refers to the energy demand placed on the body.

Question 14

Progressive Adaptations from

Resistance Training:

Answer 14

Stabilization
• Muscular Endurance
• Muscular Hypertrophy
• Strength
• Power

Question 15

Stabilization

Answer 15

― Stabilize
― Right muscles firing with the correct amount of force to create the
desired motion
― Controlled yet unstable environments

Question 16

Muscular Endurance

Answer 16

― Produce force for extended periods of time

― Higher repetitions with low to moderate resistance

Question 17

Hypertrophy

Answer 17

― Enlargement of muscle fibers

― Moderate to heavy resistance with intermediate repetition ranges

Question 18

Strength

Answer 18

– Increase ability to move the most amount of weight in
one repetition
– Max bench press
– Heavier weights and very low repetitions

Question 19

Power

Answer 19

―Ability of the neuromuscular system to produce the
greatest amount of force in the least amount of time
―Explosive movements and less resistance

Question 20

Stabilization exercises

Answer 20

with ball, standing row, on leg curl

Question 21

Strength Exercises

Answer 21

standing or sitting

Question 22

Power Exercises:

Answer 22

clean or ball throw