NETA Personal Trainer Practice Exam

What technique should be used for breathing during resistance training?

1. Inhale on concentric, exhale on eccentric

2. Exhale on concentric, inhale on eccentric

3. Use the Valsalva maneuver

4. Hold breath throughout the exercise

The correct answer is: Exhale on concentric, inhale on eccentric

During resistance training, the recommended technique for breathing is to exhale during the concentric phase of the lift (when the muscle is shortening and work is being performed, such as lifting a weight) and inhale during the eccentric phase (when the muscle is lengthening, such as lowering a weight). This approach helps maintain intra-abdominal pressure and stabilizes the core during the exertion phase, which can enhance performance and reduce the risk of injury. Exhaling during the concentric phase allows for a natural release of tension and supports the body through the exertion of lifting. Inhaling during the eccentric phase helps prepare the body for the next lift and promotes recovery between repetitions. This rhythmic breathing pattern is essential for maintaining effective oxygen levels, reducing fatigue, and optimizing muscle performance. Other techniques, such as the Valsalva maneuver (which involves exhaling forcibly against a closed airway), may be used in some advanced powerlifting scenarios but are generally not recommended for most resistance training sessions due to potential increases in blood pressure and risks associated with breath-holding. Holding breath throughout an exercise can lead to instability and inefficient use of core muscles, which could compromise form and increase the risk of injury.