NASM Resistance Training Concepts and Techniques 5

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?

Accepted Answer

Drop-set system

Answer

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?

Accepted Answer

4/2/1

Answer

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:

Accepted Answer

Horizontal loading

Answer

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?

Accepted Answer

Flat dumbbell chest press followed by stability ball push-up

Answer

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)?

Accepted Answer

Increased motor unit recruitment and rate coding

Answer

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

NASM Practice Test

NASM Practice Test

NASM Resistance Training Concepts and Techniques 5