Resistance Training Concepts and Techniques Flashcards
6 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Resistance Training Concepts and Techniques flashcards as text
In NASM's OPT model, which phase is characterized by training at 70–85% of 1RM with moderate rep ranges of 6–12?
Answer: Hypertrophy (Phase 3)
Phase 3 (Hypertrophy) uses 70–85% 1RM with 6–12 repetitions to maximize metabolic stress and mechanical tension for muscle growth.
What is the primary training goal of Phase 1 (Stabilization Endurance) in NASM's OPT model?
Answer: Improve neuromuscular efficiency and joint stabilization
Phase 1 prioritizes improving proprioception, neuromuscular coordination, and joint stability using light loads and unstable environments.
According to NASM, the term 'mechanical specificity' in resistance training refers to:
Answer: The joint angles and muscles trained during an exercise
Mechanical specificity refers to training at the specific joint angles, movement patterns, and muscle actions that match the desired outcome.
What is the recommended rest period between sets in NASM's Phase 1 (Stabilization Endurance) training?
Answer: 0–90 seconds
Phase 1 uses short rest periods of 0–90 seconds to maintain metabolic fatigue and challenge stabilization under slight muscular fatigue.
Which of the following best describes a superset in resistance training?
Answer: Performing two different exercises consecutively with minimal rest
A superset involves performing two different exercises in succession with little to no rest between them, often targeting opposing muscle groups.
In NASM's OPT model, what rep range is used in Phase 4 (Maximal Strength)?
Answer: 1–5 repetitions
Phase 4 (Maximal Strength) uses very heavy loads (85–100% 1RM) with low repetitions of 1–5 to develop maximum force production.