NASM Resistance Training Concepts and Techniques 4 — Questions and Answers
Question 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?
- Horizontal loading
- Vertical loading (Correct answer)
- Pyramid system
- Drop-set system
Correct 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.
Question 2: In NASM's General Adaptation Syndrome, which stage is characterized by stress fractures, muscle strains, and joint pain from prolonged excessive stress?
- Alarm reaction
- Resistance development
- Exhaustion (Correct answer)
- Supercompensation
Correct answer: Exhaustion
Exhaustion occurs when stress exceeds the body's ability to adapt, leading to distress such as injuries and emotional fatigue.
Question 3: A Phase 4 (Maximal Strength) client should typically rest how long between sets?
- 0-60 seconds
- 60-90 seconds
- 1-2 minutes
- 3-5 minutes (Correct answer)
Correct answer: 3-5 minutes
Maximal strength training at 85-100% 1RM requires 3-5 minutes for ATP-PC replenishment and nervous system recovery.
Question 4: Which resistance training system alternates upper body and lower body exercises in a circuit to keep blood circulating throughout the body?
- Peripheral heart action (Correct answer)
- Split routine
- Rest-pause system
- Superset system
Correct 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.
Question 5: According to NASM, approximately what percentage of ATP-PC stores is recovered after 40 seconds of rest?
- 50%
- 75% (Correct answer)
- 90%
- 100%
Correct 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.
Question 6: A client wants to increase rate of force production for basketball. Which pairing best fits a Phase 5 (Power) superset?
- Bench press followed by ball cobra
- Barbell squat followed by squat jump (Correct answer)
- Leg press followed by single-leg balance reach
- Lat pulldown followed by standing cable row
Correct 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.
Question 7: Which principle states that the body adapts specifically to the type of demand placed on it?
- Principle of overload
- Principle of variation
- SAID principle (Correct answer)
- Principle of individualization
Correct answer: SAID principle
Specific Adaptation to Imposed Demands (SAID) means training should match the desired outcome in mechanical, neuromuscular, and metabolic demands.
