NASM Resistance Training Concepts and Techniques 5 — Questions and Answers
Question 1: A client performs a set to failure, immediately reduces the weight by 5-20%, and continues for more reps. Which system is this?
- Pyramid system
- Drop-set system (Correct answer)
- Circuit training system
- Multiple-set system
Correct answer: Drop-set system
Drop sets (strip sets) extend a set past failure by reducing the load, which is common in hypertrophy training.
Question 2: What is the recommended repetition tempo for Phase 1 (Stabilization Endurance) training?
- X/X/X (explosive)
- 2/0/2
- 1/1/1
- 4/2/1 (Correct answer)
Correct 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.
Question 3: A client completes all sets of squats before moving to all sets of lunges. This is an example of:
- Horizontal loading (Correct answer)
- Vertical loading
- Peripheral heart action
- Complex training
Correct answer: Horizontal loading
Horizontal loading completes every set of one exercise or body part before progressing to the next.
Question 4: In the OPT model, a client in Phase 2 (Strength Endurance) would most appropriately perform which superset?
- Barbell bench press followed by medicine ball chest pass
- Flat dumbbell chest press followed by stability ball push-up (Correct answer)
- Incline press followed by decline press
- Cable fly followed by pec deck
Correct 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.
Question 5: What is the primary training adaptation targeted in Phase 4 (Maximal Strength)?
- Increased muscle cross-sectional area
- Improved joint stabilization
- Increased motor unit recruitment and rate coding (Correct answer)
- Enhanced aerobic capacity
Correct 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.
Question 6: Which periodization model changes acute variables such as intensity and volume within a week rather than in monthly blocks?
- Linear periodization
- Block periodization
- Undulating periodization (Correct answer)
- Reverse linear periodization
Correct 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.
Question 7: In NASM's training plan terminology, a microcycle typically refers to what length of time?
- One day
- One week (Correct answer)
- One month
- One year
Correct answer: One week
A microcycle is a weekly plan, a mesocycle is a monthly plan, and a macrocycle is the annual plan.
