| Which of the following is appropriate when spotting during a bench press? Determine the amount of repetitions before performing the set | Which of the following is the most appropriate spotting technique for a dumbbell chest press? Place the hands close to the clients wrists |
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Which of the following is an example of a strength exercise during resistance training workouts?
You can use your own body weight for resistance exercise. Pushups, sit-ups, chin-ups, squat thrusts, lunges, and step-ups are just some of the exercises that you can do to strengthen your body.
In which of the following phases of the OPT model is suspended bodyweight training considered ideal?
In which of the following phases of the OPT model is suspended bodyweight training considered ideal? Phases 1 and 2 ; Suspended bodyweight exercises have become a powerful way to teach proper movement patterns, enhance stability and core strength, and gain metabolic benefits.
Which phase of the OPT model introduces lifting near or at maximal intensity?
Phase 3 of the OPTTM Model is all about building strength and developing muscle. Muscular Development/Hypertrophy training is ideal for the adaptation of maximal muscle growth, by focusing on higher volumes of work at moderate-to-high intensity levels and with minimal rest periods between exercise sets.
What is the best body weight exercise?
- Push-Up.
- Squat.
- Inverted Row.
- Chin-Up.
- Glute Bridge.
- Bear Crawl.
- World’s Greatest Stretch.
- Burpee.
What are strengthening exercises?
Strengthening exercises are exercises which are designed to increase the strength of specific or groups of muscles . Strengthening exercises overload the muscle until the point of muscle fatigue. This force and overload of a muscle encourages the growth, increasing the strength.
Which of these is a strength training exercise found in weightlifting?
Examples of strength exercises include:
Lifting weights. Using resistance bands . Using your body weight for resistance, by doing push-ups, pull-ups, crunches, leg squats or push-ups against a wall. Using weight machines at a gym.
Which of the following is the most appropriate rest interval when hypertrophy is the goal?
However, the biggest difference in training for muscle size versus strength is in rest between sets. Studies have found that to induce muscle hypertrophy, optimal rest intervals are between 30–90 seconds (3, 4 ). Muscle hypertrophy is best achieved with moderate rest between sets, such as 30–90 seconds.
Which of the following sports activities display muscular strength?
Examples of exercises that develop muscular strength and power include resistance training, such as weightlifting, bodyweight exercises, and resistance band exercises . Running, cycling, and climbing hills are also options.
What is the OPT model Nasm?
The OPT Model, or Optimum Performance Training Model, is a fitness training system developed by NASM . The OPT Model is based on scientific evidence and principles that progresses an individual through five training phases: stabilization endurance, strength endurance, hypertrophy, maximal strength and power.
Which resistance training system is most appropriate for hypertensive clients?
Due to its potential aid in lowering BP, it appears that utilizing lighter resistance for 12-15 repetitions or higher per set in a circuit-training continuous format is most appropriate and productive for the hypertensive client.
What is an appropriate tempo for Phase 1 of the OPT model?
Tempo of movement during Phase 1 is set at a slower 4/2/1 pace . This means that it is 4 seconds for the eccentric contraction, 2 seconds for the isometric hold, and 1 second for the concentric contraction.
What does the maximal strength phase of the OPT model focus on?
The maximal strength training phase of the Optimum Performance Training (OPT) model focuses on: increasing the load placed on the tissues of the body . According to the Optimum Performance Training (OPT) model, the focus of the strength period of a training is to: increase motor unit recruitment.
In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes?
The Stabilization phase of the NASM OPTTM Model is ideally suited for bodyweight exercises that your clients can do from the safety and comfort of their homes.
What are the phases of the OPT model?
The OPT includes three levels, stabilization, strength, and power, and is further subdivided into five phases (figure 1). Each phase has specific protocols, exercise guidelines, and acute variables (i.e., sets, repetitions, rest periods, etc.).
What exercise hits the most muscles?
Squat . The squat is the king of all exercises. Squats hit most muscle groups in the body, with emphasis on the core and large lower body muscles. The more muscle mass and motor units recruited during an exercise, the better the exercise for burning body fat, and the squat is the best of them all.
How effective are body weight exercises?
Yes. Body-weight training — using only your body weight for resistance — can be an effective type of strength training and a good addition to your fitness program. Body-weight training can be as effective as training with free weights or weight machines .
What muscles do lunges work?
The lunge exercise strengthens the leg muscles, primarily the gluteus maximus, hamstrings, quadriceps, and gastrocnemius/soleus (calves) . In addition to being prime movers, the hamstrings and gastrocnemius function as dynamic stabilizers at the knee joint through the lunge movement, increasing its effectiveness.
How do you work out with weights?
- Warm up. ...
- Start with lighter weights. ...
- Gradually increase the weight. ...
- Rest for at least 60 seconds in between sets. ...
- Limit your workout to no longer than 45 minutes. ...
- Gently stretch your muscles after your workout. ...
- Rest a day or two in between workouts.
How do you train with weights?
- Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. ...
- Use proper form. Learn to do each exercise correctly. ...
- Breathe. You might be tempted to hold your breath while you’re lifting weights. ...
- Seek balance. ...
- Add strength training in your fitness routine. ...
- Rest.
How muscles work when lifting weights?
When you lift weights, your muscles work together, and concentric and eccentric muscle contractions happen at the same time . As you lift the weight up toward your shoulder during an arm curl, your bicep muscle shortens (concentric muscle contraction) and your triceps lengthen (eccentric muscle contraction).
What is strength training in gym?
Strength training — also known as weight or resistance training — is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight , according to the American Heart ...
How does strength training exercises improve the muscles?
Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons . This can reinforce strength around major joints like your knees, hips, and ankles to provide additional protection against injury ( 1 ).
Which of the following is appropriate rest interval when training in the maximal strength phase?
Maximal strength adaptations are best achieved with relatively long rest periods, generally 3–5 minutes , depending on the client’s level of fitness and intensity of the exercises.
What’s the best rest time between sets?
To increase strength and power, the best rest period is 2-5 minutes between sets. To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets. To increase muscular endurance, the best rest period is 30 seconds or less between sets.
What is rest interval?
The rest interval is the time spent resting between sets that allow the muscle to recover . The rest period between sets is usually in the range of 30 seconds to two minutes.
