Resistance Training and Exercise Technique Flashcards

A trainer has a client complete one set of every exercise in the program in order from top to bottom, then returns to the first exercise for the next set. What is this method called?

Answer: Vertical loading

Vertical loading cycles through each exercise in sequence before repeating, allowing more rest per body part between sets.

A client performs sets of 12, 10, 8, and 6 reps while increasing the load each set. Which resistance training system is being used?

Answer: Light-to-heavy pyramid

A light-to-heavy (ascending) pyramid increases load while decreasing reps each set.

According to NASM, what rest interval is recommended between sets in Phase 4 (Maximal Strength Training)?

Answer: 3-5 minutes

Phase 4 uses 3-5 minutes of rest to allow ATP-PC recovery for heavy loads of 85-100% 1RM.

In NASM Phase 5 (Power Training), what load is recommended for the power exercise performed in the superset (e.g., barbell jump squat)?

Answer: 30-45% of 1RM

Power exercises use 30-45% of 1RM (or about 10% of body weight for medicine balls) moved as fast as possible.

While performing a dumbbell squat, a client displays excessive forward lean. Which muscle is most likely underactive?

Answer: Gluteus maximus

Excessive forward lean is associated with underactive gluteus maximus, erector spinae, and anterior tibialis.

When spotting a client during a dumbbell chest press, where should the trainer place their hands?

Answer: Near the wrists

Spotting at the wrists controls the dumbbells directly, whereas spotting the elbows can let the weights fall toward the face.

Which repetition tempo does NASM recommend for Phase 4 (Maximal Strength Training)?

Answer: X/X/X (as fast as can be controlled)

Maximal strength training uses an X/X/X tempo, moving heavy loads as fast as can be controlled.