NASM Resistance Training Concepts and Techniques 4

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?

Accepted Answer

Vertical loading

Answer

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?

Accepted Answer

Exhaustion

Answer

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?

Accepted Answer

3-5 minutes

Answer

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?

Accepted Answer

Peripheral heart action

Answer

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?

Accepted Answer

75%

Answer

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

NASM Practice Test

NASM Practice Test

NASM Resistance Training Concepts and Techniques 4