Question 1

The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model

Accepted Answer

0 - 60 seconds

Question 2

Four core exercises in the strength level.

Accepted Answer

Ball Crunch; Back Extensions; Reverse Crunch; Cable Extensions

Question 3

Three things recent research has demonstrated regarding Circuit Training.

Accepted Answer

Just as beneficial as traditional cardiorespiratory training; produced greater levels of EPOC and strength; produced near identical caloric expenditure when compared with walking at a fast pace.

Question 4

Exercises in the core stabilization levels are easily identified by these characteristics.

Accepted Answer

Involve little motion through the spine and pelvis.

Question 5

The type of flexibility training that applies gentle force to the adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.

Accepted Answer

Self-myofascial Release

Question 6

Number of  repetitions performed during resistance training in Phase 3 of the OPT model.

Accepted Answer

6 – 12

Question 7

What is a program design?

Accepted Answer

A purposeful system or plan put together to help an individual achieve a specific goal.

Question 8

What are acute variables?

Accepted Answer

Important components that specify how each exercise is to be performed.  They determine the amount of stress placed on the body and what adaptations will occur.

Question 9

What is it called when the body adapts to the demands placed on it?

Accepted Answer

Principle of specificity.

Question 10

What are the 9 acute variables?

Accepted Answer

Reps, sets, training intensity, repetition tempo, training volume, rest interval, training frequency, training duration, exercise selection

Question 11

Power adaptations require how many reps at what percent of the 1RM?

Accepted Answer

1 – 10 reps at 30 – 40% of 1RM, or approx 10% body weight.

Question 12

What is the repetition range if maximal strength adaptations are desired?

Accepted Answer

1 – 5 at 85 – 100% of the 1RM

Question 13

Hypertrophy is best achieved using how many reps at what percentage of the 1RM?

Accepted Answer

8-12 reps at 70 – 85% of the 1RM.

Question 14

Endurance is best achieved by performing how may reps at what % of the 1RM?

Accepted Answer

12 – 25 reps at 50 – 75% of the 1RM.

Question 15

There is an inverse relationship between sets and what other 2 acute variables?

Accepted Answer

Reps and intensity.

Question 16

Individuals usually performs fewer sets when performing higher reps at a lower intensity to achieve what kind of adaptations?

Accepted Answer

Endurance and hypertrophy adaptations.

Question 17

Individuals usually perform more sets when performing lower reps at a higher intensity to achieve what kind of adaptations?

Accepted Answer

Strength and power adaptations.

Question 18

For power adaptations, how many sets & reps are performed at an intensity of 30 – 45% of the 1RM or approx 10% body weight?

Accepted Answer

3 – 6 sets of between 1 – 10 reps

Question 19

For maximal strength adaptations, how many sets/reps are performed at an intensity of 85 – 100% of the 1RM?

Accepted Answer

4 – 6 sets of between 1 and 5 reps.

Question 20

Hypertrophy adaptations require how many sets/reps at 70 – 85% of the 1RM intensity?

Accepted Answer

3 – 4 sets of 8 – 12 reps

Question 21

Endurance is best developed with how many sets/reps at 50 – 75% of the 1RM intensity?

Accepted Answer

1 – 3 sets of 12 – 25 reps.

Question 22

What is one complete movement of a single exercise?

Accepted Answer

Repetition

Question 23

What is a group of consecutive repetitions?

Accepted Answer

A set

Question 24

What is the speed with which each repetition is performed?

Accepted Answer

Repetition Tempo

Question 25

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.

Accepted Answer

Training Intensity

Question 26

The time taken to recuperate between each set.

Accepted Answer

Rest Interval

Question 27

Amount of physical training performed within a specific period.

Accepted Answer

Training Volume

Question 28

Optimum training frequency for improvements in strength is X to X times a week.

Accepted Answer

3 – 5 times a week

Question 29

By emphasizing eccentric and isometric muscle actions at slower velocities, more demand is put on X?

Accepted Answer

Connective Tissue

NASM Module 3

Program Design

Question	Answer	Reference
The recommended rest intervals for resistance training in the Hypertrophy Phase of the OPT model	0 - 60 seconds	Chapter 13 p. 348
Four core exercises in the strength level.	Ball Crunch; Back Extensions; Reverse Crunch; Cable Extensions	Chapter 8; pg. 207
Three things recent research has demonstrated regarding Circuit Training.	Just as beneficial as traditional cardiorespiratory training; produced greater levels of EPOC and strength; produced near identical caloric expenditure when compared with walking at a fast pace.	Chapter 7; pgs. 189-190
Exercises in the core stabilization levels are easily identified by these characteristics.	Involve little motion through the spine and pelvis.	Chapter 8; pg. 205
The type of flexibility training that applies gentle force to the adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.	Self-myofascial Release	Chapter 6; pg. 151
Number of repetitions performed during resistance training in Phase 3 of the OPT model.	6 – 12	Chapter 13; pg. 348
What is a program design?	A purposeful system or plan put together to help an individual achieve a specific goal.	Chapter 13, pg 326
What are acute variables?	Important components that specify how each exercise is to be performed. They determine the amount of stress placed on the body and what adaptations will occur.
What is it called when the body adapts to the demands placed on it?	Principle of specificity.
What are the 9 acute variables?	Reps, sets, training intensity, repetition tempo, training volume, rest interval, training frequency, training duration, exercise selection	Ch. 13 pg. 328
Power adaptations require how many reps at what percent of the 1RM?	1 – 10 reps at 30 – 40% of 1RM, or approx 10% body weight.	Ch 13, pg. 329
What is the repetition range if maximal strength adaptations are desired?	1 – 5 at 85 – 100% of the 1RM	Ch. 13, pg. 329
Hypertrophy is best achieved using how many reps at what percentage of the 1RM?	8-12 reps at 70 – 85% of the 1RM.
Endurance is best achieved by performing how may reps at what % of the 1RM?	12 – 25 reps at 50 – 75% of the 1RM.
There is an inverse relationship between sets and what other 2 acute variables?	Reps and intensity.
Individuals usually performs fewer sets when performing higher reps at a lower intensity to achieve what kind of adaptations?	Endurance and hypertrophy adaptations.
Individuals usually perform more sets when performing lower reps at a higher intensity to achieve what kind of adaptations?	Strength and power adaptations.
For power adaptations, how many sets & reps are performed at an intensity of 30 – 45% of the 1RM or approx 10% body weight?	3 – 6 sets of between 1 – 10 reps
For maximal strength adaptations, how many sets/reps are performed at an intensity of 85 – 100% of the 1RM?	4 – 6 sets of between 1 and 5 reps.
Hypertrophy adaptations require how many sets/reps at 70 – 85% of the 1RM intensity?	3 – 4 sets of 8 – 12 reps
Endurance is best developed with how many sets/reps at 50 – 75% of the 1RM intensity?	1 – 3 sets of 12 – 25 reps.
What is one complete movement of a single exercise?	Repetition
What is a group of consecutive repetitions?	A set
What is the speed with which each repetition is performed?	Repetition Tempo
An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.	Training Intensity
The time taken to recuperate between each set.	Rest Interval
Amount of physical training performed within a specific period.	Training Volume
Optimum training frequency for improvements in strength is X to X times a week.	3 – 5 times a week
By emphasizing eccentric and isometric muscle actions at slower velocities, more demand is put on X?	Connective Tissue

"Know" box contains:
Time elapsed:
Retries: