Resistance Training and Exercise Technique Flashcards

A client can perform a single-leg balance reach on the floor with excellent form. Following NASM's proprioceptive progression, what is the most appropriate next step?

Answer: Single-leg balance on a half foam roll

NASM progresses from floor to more unstable surfaces gradually, such as a balance beam or half foam roll, before pads and discs.

A circuit alternates an upper-body exercise with a lower-body exercise to keep blood circulating throughout the body. Which system is this?

Answer: Peripheral heart action system

The peripheral heart action (PHA) system alternates upper- and lower-body exercises in a circuit.

A client trains chest and triceps on Monday, legs on Tuesday, and back and biceps on Wednesday. Which training system is this?

Answer: Split routine

A split routine trains different body parts on separate days.

A client co-contracts the global core muscles, such as the rectus abdominis, external obliques, and quadratus lumborum, to stiffen the spine before lifting. What is this technique?

Answer: Bracing

Bracing is the co-contraction of global muscles to stabilize the spine during movement.

A client with controlled hypertension is performing resistance training. Which breathing instruction is most appropriate?

Answer: Exhale during the exertion phase and avoid the Valsalva maneuver

Hypertensive clients should avoid the Valsalva maneuver, which sharply raises blood pressure, and exhale on exertion.

Which exercise pairing best represents a NASM Phase 2 (Strength Endurance) superset?

Answer: Barbell bench press followed by stability ball push-up

Phase 2 pairs a strength exercise with a stabilization exercise of similar joint dynamics.

During a lat pulldown, a client's lower back arches excessively. Which muscle is most likely overactive?

Answer: Latissimus dorsi

Low-back arching during pulling or pressing is linked to overactive latissimus dorsi, hip flexors, and erector spinae.