Resistance Training and Exercise Technique Flashcards
7 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Resistance Training and Exercise Technique flashcards as text
What is the SAID principle and how does it apply to resistance training?
Answer: Specific Adaptation to Imposed Demands — training adaptations are specific to the type of stress applied
The SAID principle states that the body makes specific adaptations based on the specific demands placed upon it, meaning training must match the desired outcome.
Which type of resistance training technique alternates between two exercises for opposing muscle groups with minimal rest?
Answer: Superset
Supersets pair two exercises, typically for antagonist muscle groups (e.g., biceps and triceps), performed back-to-back with minimal rest to increase efficiency.
When designing a resistance training program, which variable should typically be manipulated LAST when applying progressive overload?
Answer: Load (weight)
According to NASM, load should generally be increased after volume and other variables have been optimized, ensuring the client has the stability and technique to handle heavier weights.
What is the function of the Golgi tendon organ (GTO) in resistance training?
Answer: It detects excessive tension and inhibits muscle contraction to prevent injury
The GTO senses excessive tension in the musculotendinous unit and sends inhibitory signals to prevent muscle damage — this is autogenic inhibition.
A client wants to increase muscular hypertrophy. Which rep range is most commonly recommended for this goal?
Answer: 6–12 reps
The 6–12 repetition range with moderate loads is most associated with muscular hypertrophy due to the optimal balance of mechanical tension and metabolic stress.
Which muscle group is the primary mover (agonist) during a properly performed conventional deadlift?
Answer: Gluteus maximus and hamstrings
The gluteus maximus and hamstrings are the primary movers in the deadlift, driving hip extension to lift the load from the floor.
According to NASM's integrated training philosophy, what is the correct order of training within a single session?
Answer: Flexibility → Core → Balance → Resistance → Cardio
NASM recommends progressing from flexibility and self-myofascial release through core and balance training before resistance training, with cardio at the end or beginning depending on goals.