Resistance Training Concepts and Techniques Flashcards

What does NASM recommend for tempo during Phase 1 stabilization exercises?

Answer: 4/2/1 (4-second eccentric, 2-second isometric, 1-second concentric)

Phase 1 uses a 4/2/1 tempo to increase time under tension, challenge proprioception, and reinforce proper movement mechanics.

In NASM's OPT model, power training (Phase 5) typically involves which loading characteristic?

Answer: Light-to-moderate loads moved as fast as possible

Phase 5 Power training uses light-to-moderate loads (30–45% 1RM) performed as explosively as possible to develop rate of force development.

What term describes the point during a set at which a client can no longer maintain proper form?

Answer: Technical failure

Technical failure is the point at which a client can no longer perform a repetition with proper form, which NASM uses as the practical endpoint for a set.

Which of the following best describes 'specificity' as a resistance training principle?

Answer: The body adapts specifically to the demands placed upon it (SAID principle)

The SAID (Specific Adaptations to Imposed Demands) principle states the body adapts specifically to the type of stress applied during training.

According to NASM, what is the recommended number of sets per exercise during Phase 2 (Strength Endurance) training?

Answer: 2–4 sets

Phase 2 Strength Endurance training prescribes 2–4 sets per exercise to develop both muscular endurance and foundational strength simultaneously.

What is the term for a training approach that pairs a stability exercise immediately after a strength exercise for the same muscle group?

Answer: Superset with stabilization (compound set)

NASM's superset with stabilization (also called a compound set) follows a strength exercise with an unstable stabilization exercise for the same muscle group to enhance neuromuscular efficiency.