SPHE 423 Quiz Week 2 | Score 95/100 | American Military University

NASM PES Study Guide: Comprehensive Questions 1–40

Overall Grade (Highest Attempt) - 95 %



Section 1: Questions 1–10

Question 1




 Prompt: Which of the following is the recommended number of plyometric-strength exercises for a workout?



 Options: 0–3 | 0–2 | 0–4 | 0–6



 Answer: 0–4



 Reference: Chapter 8 (Plyometric Program Design Parameters, Table 8.2, page 291)



 Rationale: In the Strength Level (Phases 2, 3, 4), the recommended exercise volume is 0–4 plyometric-strength exercises performed for 2–
3 sets of 8–10 repetitions with a repeating tempo and 0–60 seconds of rest.



Question 2




 Prompt: What total volume is appropriate for low-intensity plyometric training?



 Options: 300 foot contacts | 200 foot contacts | 400 foot contacts | 350 foot contacts



 Answer: 400 foot contacts



 Reference: Chapter 8 (Plyometric Training Program, page 277)



 Rationale: Training volume recommendations per single session: low-intensity = 400 foot contacts; moderate-intensity = 350 foot
contacts; high-intensity = 300 foot contacts; very high intensity = 200 foot contacts.



Question 3




 Prompt: The ability of muscles to exert maximal force in a minimal amount of time is known as which of the following?



 Options: Plyometric training | Power output | Rate of force production | Reactive training



 Answer: Rate of force production

,  Reference: Chapter 8 (Introduction, page 270)



 Rationale: Rate of force production is defined as the ability of muscles to exert maximal force output in a minimal amount of time.



Question 4




 Prompt: For which two phases of the OPT model may plyometric exercise not be necessary due to specific adaptation goals?



 Options: 1 and 2 | 2 and 5 | 3 and 4 | 4 and 6



 Answer: 3 and 4




 Reference: Chapter 8 (Plyometric Program Design Parameters, Table 8.2 footnote, page 291)



 Rationale: Due to the specific goals of Phase 3 (Hypertrophy/Muscular Development) and Phase 4 (Maximal Strength), dedicated
plyometric training may not be necessary to perform.



Question 5




 Prompt: Plyometric training can occur in which phases of the OPT model?



 Options: 5, 6 | 1, 2, 3, 4, 5, 6 | 2, 3, 4, 5, 6 | 2, 3, 4



 Answer: 1, 2, 3, 4, 5, 6




 Reference: Chapter 8 (Plyometric Training Program, Table 8.2, page 277, 291)



 Rationale: Systematic plyometric exercise progressions exist across all three levels and all six phases of the OPT™ model (Stabilization:
Phase 1; Strength: Phases 2, 3, 4; Power: Phases 5, 6).



Question 6




 Prompt: Which exercise is considered a plyometric-stabilization exercise?

,  Options: Repeat squat jumps | Two-leg proprioceptive plyometric progression: front to back | Box jump-up with stabilization: transverse
plane | Repeat lunge jumps



 Answer: Box jump-up with stabilization: transverse plane




 Reference: Chapter 8 (Plyometric-Stabilization Exercises, Figure 8.5, page 278)



 Rationale: Plyometric-stabilization exercises involve establishing optimal landing mechanics and holding the landing position (stabilizing)
for 3–5 seconds.



Question 7




 Prompt: Prior to progressing to plyometric training, an athlete will need proficient levels of which of the following?



 Options: Core strength | Metabolic efficiency | Quickness | Upper-body power



 Answer: Core strength




 Reference: Chapter 8 (Plyometric Training Program, page 277)



 Rationale: As an advanced modality, athletes require adequate levels of flexibility, core strength, and balance capabilities before
progressing into plyometric training.



Question 8




 Prompt: What negative adaptation is created when progressing balance training too quickly?



 Options: Neuromuscular efficiency | Hypertrophy | Synergistic dominance | Increased proprioception



 Answer: Synergistic dominance




 Reference: Chapter 7 (Balance Training Program, Caution callout, page 252)