NASM Resistance Training Concepts and Techniques 2 — Questions and Answers
Question 1: What principle states that training must continually increase in difficulty to continue producing adaptations?
- Specificity principle
- Reversibility principle
- Progressive overload principle (Correct answer)
- Individuality principle
Correct answer: Progressive overload principle
The progressive overload principle requires systematically increasing training stress over time to continue eliciting physiological adaptations.
Question 2: Which type of muscle action occurs when the muscle lengthens while producing force?
- Concentric
- Isometric
- Eccentric (Correct answer)
- Isokinetic
Correct answer: Eccentric
An eccentric muscle action occurs when the muscle generates tension while lengthening, such as lowering a weight under control.
Question 3: According to NASM, what is the definition of the term 'integrated training'?
- Using only machines for all exercises
- Combining flexibility, cardiorespiratory, core, balance, and resistance training (Correct answer)
- Alternating upper and lower body training each day
- Using free weights exclusively
Correct answer: Combining flexibility, cardiorespiratory, core, balance, and resistance training
Integrated training combines all components — flexibility, cardio, core, balance, plyometric, and resistance training — into a comprehensive program.
Question 4: What does the acronym 'OPT' stand for in the NASM training model?
- Optimized Performance Training
- Optimal Performance Training (Correct answer)
- Overload Progressive Training
- Outcome-Based Physical Training
Correct answer: Optimal Performance Training
OPT stands for Optimized Performance Training, NASM's systematic, evidence-based model for designing progressive training programs.
Question 5: Which NASM training variable describes the total amount of work performed in a training session?
- Frequency
- Intensity
- Volume (Correct answer)
- Rest interval
Correct answer: Volume
Volume is typically calculated as sets × repetitions × load and represents the total workload completed during a training session.
Question 6: In resistance training, what is the primary adaptation that occurs during Phase 1 of NASM's OPT model?
- Myofibrillar hypertrophy
- Improved neuromuscular efficiency and coordination (Correct answer)
- Increased satellite cell activation
- Maximal motor unit recruitment
Correct answer: Improved neuromuscular efficiency and coordination
Phase 1 produces predominantly neural adaptations — improved motor unit recruitment, coordination, and stabilization rather than significant hypertrophy.
NASM Resistance Training Concepts and Techniques 2
What principle states that training must continually increase in difficulty to continue producing adaptations?