National Academy of Sports Medicine (NASM) Group Fitness Instructor Practice Exam

Which strategy is recommended for achieving maximal results in strength training?

1. Low weight and high repetitions

2. High weight and low repetitions

3. Moderate weight and moderate repetitions

4. No weight training

The correct answer is: High weight and low repetitions

The strategy of using high weight and low repetitions is recommended for achieving maximal results in strength training because it effectively targets muscle hypertrophy and increases overall strength. When individuals lift heavier weights, typically in the range of about 70-85% of their one-repetition maximum, it stimulates greater adaptive responses in the muscles compared to lower weights with higher repetitions. High-intensity resistance training recruits more muscle fibers, particularly the type II fibers, which are primarily responsible for generating strength and power. By focusing on lower repetitions, individuals can maintain proper form and technique, which is crucial for safety and efficacy during heavy lifts. This approach also promotes the release of anabolic hormones like testosterone and growth hormone, which play significant roles in muscle growth and recovery. In contrast, options involving low weights with high repetitions typically target muscular endurance rather than pure strength, while moderate weights and repetitions provide a blend but do not emphasize the maximal strength gains that high-weight training achieves. Additionally, completely avoiding weight training does not contribute to strength development at all.