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Resistance Training Concepts and Techniques Flashcards

7 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 7 Resistance Training Concepts and Techniques flashcards as text

  1. A trainer has a client perform one set of chest press, then one set of rows, then shoulder press, then squats, before returning to chest press for set two. Which loading system is this?

    Answer: Vertical loading

    Vertical loading moves down the program through each body part one set at a time before repeating, allowing more recovery between sets for the same muscle.

  2. In NASM's General Adaptation Syndrome, which stage is characterized by stress fractures, muscle strains, and joint pain from prolonged excessive stress?

    Answer: Exhaustion

    Exhaustion occurs when stress exceeds the body's ability to adapt, leading to distress such as injuries and emotional fatigue.

  3. A Phase 4 (Maximal Strength) client should typically rest how long between sets?

    Answer: 3-5 minutes

    Maximal strength training at 85-100% 1RM requires 3-5 minutes for ATP-PC replenishment and nervous system recovery.

  4. Which resistance training system alternates upper body and lower body exercises in a circuit to keep blood circulating throughout the body?

    Answer: Peripheral heart action

    Peripheral heart action alternates upper and lower body exercises to distribute blood flow and can be used in any OPT phase.

  5. According to NASM, approximately what percentage of ATP-PC stores is recovered after 40 seconds of rest?

    Answer: 75%

    NASM states roughly 50% recovers in 20-30 seconds, 75% in 40 seconds, 85-90% in 60 seconds, and 100% in 3 minutes.

  6. A client wants to increase rate of force production for basketball. Which pairing best fits a Phase 5 (Power) superset?

    Answer: Barbell squat followed by squat jump

    Phase 5 pairs a heavy strength exercise with a biomechanically similar explosive power exercise, such as a squat followed by a squat jump.

  7. Which principle states that the body adapts specifically to the type of demand placed on it?

    Answer: SAID principle

    Specific Adaptation to Imposed Demands (SAID) means training should match the desired outcome in mechanical, neuromuscular, and metabolic demands.

Resistance Training Concepts and Techniques Flashcards — NASM Study Cards with Answers