NASM CH 20 WU #4

Match the following resistance training system with the correct definition

• Pyramid System

• Exercises performed in rapid succession, one after another of the same muscle group

• The Multiple-set System

• Increase or decrease weight/reps with each set

• Superset system

• Performing 1 set of each exercise

• The Single-set System

• • Light exercise to pre body for exercise 

• Warm-up Set 

• Performing multiple sets for each exercise

Match the following

• Rest Pause Set

• Moderate to heavy loading with a very short rest interval between reps

• Drop Sets 

• Series of various exercises performed one after the other, with minimum rest between each exercise

• Complex Training System

• Performing a set to failure, then removing a small percentage of the load ( 5 to 20%) and continuing with the set complete a small number of repetition (2 to 4)

• Circuit Training System

• Alternate heavy resistance exercise with an explosive power exercise

• Giant Set

• Three or more exercises completed in succession for a specific muscle group

Match the following

• Peripheral Heart Action System

• Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity

• Horizontal Loading

• • alternates upper body and lower body exercises throughout the circuit

• Vertical Loading

• • Performing all sets of an exercise or body part before moving on to the next exercise or body part

• Split Routine System

• •  breaking up the body into parts to be trained on separate days.

Complex training requires a heavy exercises before the power exercise to produce greater force production, this mechanism is called:

• Stretch-shortening cycle

• Post-activation potentiation

• Stretch reflex

• Reciprocal Inhibition

Complexing Training requires a minimum of 72 hours rest between training sessions.

• True

• False

Circuit Training is best used for individuals with a goal of:

• Muscle Hypertrophy

• Maximal Strength

• Weight Loss

• Power

Peripheral Heart Action System is best used to:

• Increase muscle size

• Improve circulation

• Decrease lactic acid

• Improve power

Which type of loading is best for hypertrophy and strength gains?

• Horizontal Loading

• Vertical Loading

• Diagonal Loading

• Alternate Loading