NASM
Question 1.
Length-tension relationship
ANSWER
The resting length of a muscle and the tension the muscle can produce at this resting length
Question 2.
Basic performance assessments
ANSWER
The push-up test, Davies test, shark skill test, bench press strength assessment, and squat strength assessment
Question 3.
Davies Test
ANSWER
Purpose: Measure upper extremity agility and stabilization. May not be suitable for clients who lack shoulder stability. Procedure: 1) Place 2 pieces of tape
on the floor, 36 inches apart.
2) Have clients assume push-up position, with one hand on each piece of tape. Movement: 1) Instruct client to quickly move his or her right hand to touch
the left hand.
2) Perform alternating touching on each side for 15 seconds.
3) Repeat for 3 trials.
4) Reassess in the future to measure improvement in the number of touches.
5) Record the number of lines touched by both hands.
Question 4.
Shark Skill Test
ANSWER
Purpose: Assess lower extremity agility and neuromuscular control (Viewed as a progression from the single-leg squat; may not be suitable for all
individuals) Procedure: Position client in the center box of a grid, with hands on hips and standing on one leg. Movement: 1) Instruct client to hop to each
box in a designated pattern, always returning to the center box. Be consistent with patterns.
2) Perform one practice run through the boxes with each foot.
3) Perform test twice with each foot (4x total). Keep track of time.
4) Record the times.
5) Add 0.10 seconds for each of these faults:
i. Non-hopping leg touches ground
ii. Hands come off hips
iii. Foot goes into wrong square
iv. Foot does not return to center square
, Question 5.
Upper Extremity Strength Assessment: Bench Press
ANSWER
Purpose: To estimate the one-rep maximum on overall upper body strength of the pressing musculature. Can also be used to determine training intensities
of the bench press. (May not be suitable for all clients; not for clients with general fitness or weight-loss goals. Considered an advanced assessment for
strength-specific goals). Position: Client on bench, lying on his or her back. Feet pointed straight ahead, low back in a neutral position. Movement: 1) Instruct
the client to warm up with a light resistance that can easily be performed for 8-10 reps.
2) Take a 1-minute rest.
3) Add 10 to 20 lbs (5-10% of initial load) and perform 3 to 5 reps.
4) Take a 2-minute rest.
5) Repeat steps 4 and 5 until client achieves failure between 2 and 10 reps (3 to 5 reps for greater accuracy).
6) Use the one-rep maximum estimation chart in appendix to calculate one-rep max.
Question 6.
Lower Extremity Strength Assessment: Squat
ANSWER
Purpose: To estimate the one-rep squat maximum and overall lower body strength. Can also be used to determine training intensities for the squat exercise.
(Advanced assessment for strength-specific goals. May not be suitable for many clients; not for general fitness or weight-loss goals). Position: Feet
shoulder-width apart and pointed straight ahead, knees in line with toes. Low back in neutral position. Movement: 1) Instruct client to warm up with light
resistance that can easily be performed for 8 to 10 reps.
2) Take a 1-minute rest.
3) Add 30 to 40 lbs (10-20% of initial load) and perform 3 to 5 reps.
4) Take a 2-minute rest.
5) Repeat steps 3 and 4 until the client achieves failure between 2 and 10 reps (use 3 to 5 reps for greater accuracy).
6) Use the one-rep maximum estimation chart in the appendix to calculate one-rep max.
Question 7.
Pronation distortion syndrome
ANSWER
A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees).
Question 8.
Lower crossed syndrome
ANSWER
A postural distortion syndrome characterized by anterior tilt to the pelvis (arched lower back).
Question 9.
Upper crossed syndrome
ANSWER
A postural distortion syndrome characterized by a forward head and rounded shoulders.
, Question 10.
Single-Leg Squat Assessment
ANSWER
Purpose: This transitional movement assessment also assesses dynamic flexibility, core strength, balance, and overall neuromuscular control. A reliable and
valid measure of lower extremity movement patterns. Knee valgus has shown to be influenced by decreased hip abductor and hip external rotation strength,
increased hip adductor activity, and restricted ankle dorsiflexion. This suggests that movement impairments observed during the transitional movement
assessment may be the result of alterations in available joint motion, muscle activation, and overall neuromuscular control. Procedure: Client stands with
hands on the hips, eyes focused on an object straight ahead. Foot pointed straight ahead. The foot, ankle, knee, and the lumbo -pelvic-hip complex in a
neutral position. Movement: 1) Have client squat to a comfortable level and return to starting position.
2) Perform up to 5 reps before switching sides. Views: View the knee from the front. Knee should track in line with the foot (2nd and 3rd toes).
Compensation: Does the knee move inward (adduct and internally rotate)? Record findings, then refer to Table on pg 146 to determine overactive and
underactive muscles.
Question 11.
Stabilization Level Training
ANSWER
Phase 1: Stabilization Endurance Training Main focus: increase muscular endurance and stability while developing optimal neuromuscular efficiency
(coordination). Proprioceptively based progression: difficulty is increased by introducing a greater challenge to the balance and stabilization systems of the
body (instead of simply increasing the load). -Must be done before strength and power training -Stabilization Endurance Training not only addresses the
existing structural deficiencies but also provides a superior way to alter body composition (reduce body fat) because all exercises are typically performed in a
circuit fashion (short rest periods) with a high number of reps. Body forced to recruit more muscles to stabilize itself-->more calories expended
Question 12.
Phase 1: Stabilization Endurance Training
ANSWER
Goals: -Improve muscular endurance -Enhance joint stability -Increase flexibility -Enhance control of posture -Improve neuromuscular efficiency (balance,
stabilization, muscular coordination ) Training Strategies: -Training in unstable yet controllable environments (proprioceptively enriched) -Low loads, high
repetitions
Question 13.
Strength Level Training
ANSWER
-Follows the successful completion of stabilization training Emphasis: Maintain stabilization endurance while increasing prime mover strength -This is the
level an individual will progress to if goals are hypertrophy (increasing muscle size) or maximal strength (lifting heavy loads). Consists of 3 phases: -Phase 2:
Strength Endurance Training (superset used) -Phase 3: Hypertrophy Training (optional, depends on client goals) -Phase 4: Maximum Strength Training
(optional, depends on client goals)
Question 14.
Phase 2: Strength Endurance Training
ANSWER
Goals: -Enhance stabilization endurance while increasing prime mover strength (accomplished with a superset) -Improve overall work capacity -Enhance
joint stabilization -Increase lean body mass Training Strategies: -Moderate loads and repetitions (8-12) -Superset: one traditional strength exercise and one
stabilization exercise per body part in the resistance training portion of the program
, Question 15.
superset
ANSWER
Set of 2 exercises that are performed back-to-back without any rest time between them. -1st exercise: traditional strength exercise performed in a stable
environment (ex: bench press) -2nd exercise: stabilization exercise performed in a less stable (yet controllable) environment (ex: stability ball push-up)
Principle behind this method: Work the prime movers predominantly in 1st exercise to elicit prime mover strength. Then, immediately follow with an exercise
that challenges the stabilization muscles. This produces an increased ability to maintain postural stabilization and dynamic joint stabilization.
Question 16.
Phase 3: Hypertrophy Training
ANSWER
-One of 3 Phases in Strength Level Training -Optional, depends on client's goals Goal: Achieve optimal levels of muscular hypertrophy (increase muscle
size) Training Strategies: High volume, moderate to high loads, moderate or lower repetitions (6-12)
Question 17.
Phase 4: Maximum Strength Training
ANSWER
-One of 3 Phases in Strength Level Training -Optional, depends on client's goals Goals: -Increase motor unit recruitment -Increase frequency of motor unit
recruitment -Improve peak force Training Strategies: -High loads, low repetitions (1-5), longer rest periods
Question 18.
Power Level Training
ANSWER
-Should only be entered after successful completion of the Stabilization and Strength Levels -Emphasizes the development of speed and power -Achieved
through only one phase of training, Phase 5: Power Training -Entails the execution of a traditional strength exercise (with a heavy load) superset with a
power exercise (with a light load performed as fast as possible) of similar joint dynamics -This is to enhance prime mover strength while also improving the
rate of force production
Question 19.
Rate of force pro-duction
ANSWER
Ability of muscles to exert maximal force output in a minimal amount of time.
Question 20.
Phase 5: Power Training
ANSWER
Goals: -Enhance neuromuscular efficiency -Enhance prime mover strength -Increase rate of force production Training Strategies: -Superset: one strength
and one power exercise per body part in the resistance training portion of the program -Perform all power exercises as fast as can be controlled
Question 21.
Power Training
ANSWER
Question 1.
Length-tension relationship
ANSWER
The resting length of a muscle and the tension the muscle can produce at this resting length
Question 2.
Basic performance assessments
ANSWER
The push-up test, Davies test, shark skill test, bench press strength assessment, and squat strength assessment
Question 3.
Davies Test
ANSWER
Purpose: Measure upper extremity agility and stabilization. May not be suitable for clients who lack shoulder stability. Procedure: 1) Place 2 pieces of tape
on the floor, 36 inches apart.
2) Have clients assume push-up position, with one hand on each piece of tape. Movement: 1) Instruct client to quickly move his or her right hand to touch
the left hand.
2) Perform alternating touching on each side for 15 seconds.
3) Repeat for 3 trials.
4) Reassess in the future to measure improvement in the number of touches.
5) Record the number of lines touched by both hands.
Question 4.
Shark Skill Test
ANSWER
Purpose: Assess lower extremity agility and neuromuscular control (Viewed as a progression from the single-leg squat; may not be suitable for all
individuals) Procedure: Position client in the center box of a grid, with hands on hips and standing on one leg. Movement: 1) Instruct client to hop to each
box in a designated pattern, always returning to the center box. Be consistent with patterns.
2) Perform one practice run through the boxes with each foot.
3) Perform test twice with each foot (4x total). Keep track of time.
4) Record the times.
5) Add 0.10 seconds for each of these faults:
i. Non-hopping leg touches ground
ii. Hands come off hips
iii. Foot goes into wrong square
iv. Foot does not return to center square
, Question 5.
Upper Extremity Strength Assessment: Bench Press
ANSWER
Purpose: To estimate the one-rep maximum on overall upper body strength of the pressing musculature. Can also be used to determine training intensities
of the bench press. (May not be suitable for all clients; not for clients with general fitness or weight-loss goals. Considered an advanced assessment for
strength-specific goals). Position: Client on bench, lying on his or her back. Feet pointed straight ahead, low back in a neutral position. Movement: 1) Instruct
the client to warm up with a light resistance that can easily be performed for 8-10 reps.
2) Take a 1-minute rest.
3) Add 10 to 20 lbs (5-10% of initial load) and perform 3 to 5 reps.
4) Take a 2-minute rest.
5) Repeat steps 4 and 5 until client achieves failure between 2 and 10 reps (3 to 5 reps for greater accuracy).
6) Use the one-rep maximum estimation chart in appendix to calculate one-rep max.
Question 6.
Lower Extremity Strength Assessment: Squat
ANSWER
Purpose: To estimate the one-rep squat maximum and overall lower body strength. Can also be used to determine training intensities for the squat exercise.
(Advanced assessment for strength-specific goals. May not be suitable for many clients; not for general fitness or weight-loss goals). Position: Feet
shoulder-width apart and pointed straight ahead, knees in line with toes. Low back in neutral position. Movement: 1) Instruct client to warm up with light
resistance that can easily be performed for 8 to 10 reps.
2) Take a 1-minute rest.
3) Add 30 to 40 lbs (10-20% of initial load) and perform 3 to 5 reps.
4) Take a 2-minute rest.
5) Repeat steps 3 and 4 until the client achieves failure between 2 and 10 reps (use 3 to 5 reps for greater accuracy).
6) Use the one-rep maximum estimation chart in the appendix to calculate one-rep max.
Question 7.
Pronation distortion syndrome
ANSWER
A postural distortion syndrome characterized by foot pronation (flat feet) and adducted and internally rotated knees (knock knees).
Question 8.
Lower crossed syndrome
ANSWER
A postural distortion syndrome characterized by anterior tilt to the pelvis (arched lower back).
Question 9.
Upper crossed syndrome
ANSWER
A postural distortion syndrome characterized by a forward head and rounded shoulders.
, Question 10.
Single-Leg Squat Assessment
ANSWER
Purpose: This transitional movement assessment also assesses dynamic flexibility, core strength, balance, and overall neuromuscular control. A reliable and
valid measure of lower extremity movement patterns. Knee valgus has shown to be influenced by decreased hip abductor and hip external rotation strength,
increased hip adductor activity, and restricted ankle dorsiflexion. This suggests that movement impairments observed during the transitional movement
assessment may be the result of alterations in available joint motion, muscle activation, and overall neuromuscular control. Procedure: Client stands with
hands on the hips, eyes focused on an object straight ahead. Foot pointed straight ahead. The foot, ankle, knee, and the lumbo -pelvic-hip complex in a
neutral position. Movement: 1) Have client squat to a comfortable level and return to starting position.
2) Perform up to 5 reps before switching sides. Views: View the knee from the front. Knee should track in line with the foot (2nd and 3rd toes).
Compensation: Does the knee move inward (adduct and internally rotate)? Record findings, then refer to Table on pg 146 to determine overactive and
underactive muscles.
Question 11.
Stabilization Level Training
ANSWER
Phase 1: Stabilization Endurance Training Main focus: increase muscular endurance and stability while developing optimal neuromuscular efficiency
(coordination). Proprioceptively based progression: difficulty is increased by introducing a greater challenge to the balance and stabilization systems of the
body (instead of simply increasing the load). -Must be done before strength and power training -Stabilization Endurance Training not only addresses the
existing structural deficiencies but also provides a superior way to alter body composition (reduce body fat) because all exercises are typically performed in a
circuit fashion (short rest periods) with a high number of reps. Body forced to recruit more muscles to stabilize itself-->more calories expended
Question 12.
Phase 1: Stabilization Endurance Training
ANSWER
Goals: -Improve muscular endurance -Enhance joint stability -Increase flexibility -Enhance control of posture -Improve neuromuscular efficiency (balance,
stabilization, muscular coordination ) Training Strategies: -Training in unstable yet controllable environments (proprioceptively enriched) -Low loads, high
repetitions
Question 13.
Strength Level Training
ANSWER
-Follows the successful completion of stabilization training Emphasis: Maintain stabilization endurance while increasing prime mover strength -This is the
level an individual will progress to if goals are hypertrophy (increasing muscle size) or maximal strength (lifting heavy loads). Consists of 3 phases: -Phase 2:
Strength Endurance Training (superset used) -Phase 3: Hypertrophy Training (optional, depends on client goals) -Phase 4: Maximum Strength Training
(optional, depends on client goals)
Question 14.
Phase 2: Strength Endurance Training
ANSWER
Goals: -Enhance stabilization endurance while increasing prime mover strength (accomplished with a superset) -Improve overall work capacity -Enhance
joint stabilization -Increase lean body mass Training Strategies: -Moderate loads and repetitions (8-12) -Superset: one traditional strength exercise and one
stabilization exercise per body part in the resistance training portion of the program
, Question 15.
superset
ANSWER
Set of 2 exercises that are performed back-to-back without any rest time between them. -1st exercise: traditional strength exercise performed in a stable
environment (ex: bench press) -2nd exercise: stabilization exercise performed in a less stable (yet controllable) environment (ex: stability ball push-up)
Principle behind this method: Work the prime movers predominantly in 1st exercise to elicit prime mover strength. Then, immediately follow with an exercise
that challenges the stabilization muscles. This produces an increased ability to maintain postural stabilization and dynamic joint stabilization.
Question 16.
Phase 3: Hypertrophy Training
ANSWER
-One of 3 Phases in Strength Level Training -Optional, depends on client's goals Goal: Achieve optimal levels of muscular hypertrophy (increase muscle
size) Training Strategies: High volume, moderate to high loads, moderate or lower repetitions (6-12)
Question 17.
Phase 4: Maximum Strength Training
ANSWER
-One of 3 Phases in Strength Level Training -Optional, depends on client's goals Goals: -Increase motor unit recruitment -Increase frequency of motor unit
recruitment -Improve peak force Training Strategies: -High loads, low repetitions (1-5), longer rest periods
Question 18.
Power Level Training
ANSWER
-Should only be entered after successful completion of the Stabilization and Strength Levels -Emphasizes the development of speed and power -Achieved
through only one phase of training, Phase 5: Power Training -Entails the execution of a traditional strength exercise (with a heavy load) superset with a
power exercise (with a light load performed as fast as possible) of similar joint dynamics -This is to enhance prime mover strength while also improving the
rate of force production
Question 19.
Rate of force pro-duction
ANSWER
Ability of muscles to exert maximal force output in a minimal amount of time.
Question 20.
Phase 5: Power Training
ANSWER
Goals: -Enhance neuromuscular efficiency -Enhance prime mover strength -Increase rate of force production Training Strategies: -Superset: one strength
and one power exercise per body part in the resistance training portion of the program -Perform all power exercises as fast as can be controlled
Question 21.
Power Training
ANSWER
