fbpx
0%
NASM study guide chapter 11

Pick up the NASM CPT here and save 25% with my personal code PTP25. Head back to the NASM study guide/practice test homepage here.

I recommend checking out the team over at Trainer Academy. They produce the best NASM study materials, will reduce your study time by 50% and even provided an exam pass guarantee. To learn more about them, check out my full Trainer Academy review here.

Get the NASM exam cheat sheet for free here. Courtesy of Trainer Academy.

Post Content

    Chapter 11 NASM study guide

    Important definitions to know

    The rate of force production: This is the ability for the muscles to exert the maximal amount of force output in the shortest period of time.

    Reactive training: This includes plyometrics. These are exercises that utilize powerful and quick movements to enhance neuromuscular efficiency, the rate of force production and firing frequency. This makes the client more explosive and powerful. Reactive training enhances: Motor unit synchronization, Motor unit recruitment, and Firing frequency.

    Integrated performance Paradigm: This is the bodies ability to stabilize, accelerate and decelerate during performance tasks.

    Plyometric exercises: the different phases

    Phase number one: This is also known as the eccentric phase. It is also known as the cocking phase or loading phase. This is where energy is stored inside of the muscle as it gets ready for the second phase.

    Phase number two: The second phase is also known as amortization. This is where the muscle that contains all of the potential energy is stabilized as he gets ready for the third phase. Overall this stage is quick so that it can create a powerful response.

    Phase number three: The third stage is also known as the concentric or the unloading phase. This is when the stored energy in the muscle is released.

    Reactive training – The parameters for program design:

    It is important to understand the progression continuing of exercises for reactive training, just as you need to know them for the other phases. Understand how the different exercise variables affect exercise.

    Exclusive PTP Offers


    Gold Standard Cert
    Save 25%
    Most Popular Cert
    3 Certs for 1
    A Good Option
    50% off
    Best Study Materials
    See MVP discount
    Best online PT course
    $100 Off
    The Top PT Software
    Get Free Trial

    OPT training phases for plyometric training:

    Stabilization phase: These exercises have a 3 to 5-second pause while landing on the ground are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization.

    Strength phase: These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps.

    Power phase: These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest between. Some examples include single leg power step up, proprioceptive plyometrics and ice skaters.

    If you want additional study materials, check out the team over at Trainer Academy. They have incredible study materials for NASM And I have a special limited-time discount for my readers. I also suggest you check out my review on Trainer Academy here.

    NASM 6th Edition chapter 11 - Plyometric Training Concepts 1
    NASM 6th Edition chapter 11 - Plyometric Training Concepts 2
    NASM 6th Edition chapter 11 - Plyometric Training Concepts 3

    Chapter 11 practice quiz

    Quiz Answer Key


    Q1:  What type of contraction do quick, powerful movements, such as those found during reactive training, involve first?
    A1:   Eccentric contraction

    Q2:  Which of the following is NOT true regarding plyometric training?
    A2:  Increases resting heart rate

    Q3:  Plyometric training is also known as:
    A3:  Reactive training

    Q4:  A squat jump is what type of exercise?
    A4:   Plyometric-strength

    Q5:  An ice skater is what type of exercise?
    A5:  Plyometric-power

    Q6: When performing the squat jump with stabilization exercise, how long should a client hold the landing position?
    A6: 3-5 seconds

    Q7:  The integrated performance paradigm states that to move with precision, forces must be loaded (eccentrically), stabilized (isometrically), and then unloaded or accelerated (concentrically).
    A7:  True

    NASM flashcards for chapter 11

    NASM 6th Edition chapter 11 - Plyometric Training Concepts 3

    About The Author

    Leave a Comment

    Your email address will not be published.

    Get The Sectret Cheat Sheet For The ACSM Exam

    18749

    Get The Sectret Cheat Sheet For The CSCS Exam

    18749

    Save $100 On The NASM MVP Study System

    Get the top 5 Tips for Passing the ACE CPT

    18749

    Get the top 5 Tips for Passing the NASM CPT

    18749

    Get The Sectret Cheat Sheet For The NASM Exam

    18749

    Get The Sectret Cheat Sheet For The NSCA CPT Exam

    18749

    Get The Sectret Cheat Sheet For The ACE Exam

    18749

    Get The Sectret Cheat Sheet For The NASM Exam

    18749

    Get The Sectret Cheat Sheet For The ISSA Exam

    18749
    Scroll to Top
    }});}});