Resistance Training and Exercise Technique Flashcards

Which NASM OPT phase uses a set and rep scheme of 3–5 sets of 1–5 reps at 85–100% of 1RM?

Answer: Phase 4: Maximal Strength

Phase 4 (Maximal Strength) focuses on very high loads (85–100% 1RM) for 1–5 repetitions to maximize strength gains.

What is the primary energy system used during heavy resistance training (sets of 1–5 reps)?

Answer: Phosphocreatine (ATP-PC) system

Short, high-intensity efforts like 1–5 rep maximum lifts rely primarily on the phosphocreatine (ATP-PC) system for rapid energy production.

Which grip width is generally recommended for a standard bench press to balance pectoral and tricep activation?

Answer: Moderate grip (1.5x shoulder-width)

A moderate grip of approximately 1.5 times shoulder-width balances pectoral recruitment and reduces shoulder stress during the bench press.

According to NASM, what is the recommended rest period between sets during Phase 1 (Stabilization Endurance)?

Answer: 30–90 seconds

Phase 1 rest periods of 0–90 seconds are recommended to maintain metabolic challenge while allowing partial recovery.

A personal trainer notices a client's lower back rounds during a deadlift. Which cue should the trainer provide first?

Answer: Brace the core and maintain a neutral spine

Cueing core bracing and a neutral spine addresses the root cause of lumbar flexion during the deadlift and reduces injury risk.

What does the term 'volume' refer to in the context of resistance training program design?

Answer: The total amount of work performed (sets × reps × load)

Training volume is calculated as sets multiplied by repetitions multiplied by load, representing the total work performed in a session or program.

Which of the following is an example of a compound (multi-joint) resistance exercise?

Answer: Lat pulldown

The lat pulldown involves multiple joints (shoulder and elbow) and recruits multiple muscle groups, making it a compound exercise.