Resistance Training Concepts and Techniques Flashcards

A client performs a set to failure, immediately reduces the weight by 5-20%, and continues for more reps. Which system is this?

Answer: Drop-set system

Drop sets (strip sets) extend a set past failure by reducing the load, which is common in hypertrophy training.

What is the recommended repetition tempo for Phase 1 (Stabilization Endurance) training?

Answer: 4/2/1

Phase 1 uses a slow 4/2/1 tempo (4-second eccentric, 2-second isometric hold, 1-second concentric) to increase time under tension and neuromuscular control.

A client completes all sets of squats before moving to all sets of lunges. This is an example of:

Answer: Horizontal loading

Horizontal loading completes every set of one exercise or body part before progressing to the next.

In the OPT model, a client in Phase 2 (Strength Endurance) would most appropriately perform which superset?

Answer: Flat dumbbell chest press followed by stability ball push-up

Phase 2 pairs a traditional strength exercise with a biomechanically similar stabilization exercise in a superset.

What is the primary training adaptation targeted in Phase 4 (Maximal Strength)?

Answer: Increased motor unit recruitment and rate coding

Maximal strength training increases the load placed on tissues, improving recruitment of more motor units and their firing rate.

Which periodization model changes acute variables such as intensity and volume within a week rather than in monthly blocks?

Answer: Undulating periodization

Undulating (nonlinear) periodization varies intensity and volume on a daily or weekly basis, which NASM notes works well for general fitness clients.

In NASM's training plan terminology, a microcycle typically refers to what length of time?

Answer: One week

A microcycle is a weekly plan, a mesocycle is a monthly plan, and a macrocycle is the annual plan.