NASM CPT FINAL Exam Questions and Answers
() (Verified Answers)
OPT model levels 1-5
stabilization endurance
strength endurance
muscular development
maximal strength
power
stabilization endurance phase
phase 1 of 5 (stabilization level)
develop proper movement patterns: squat, press, pull, press, hip hinge, and multi-planar movements
correcting imbalance
help with stabilization
promote confidence and adherence to exercise
stabilization endurance: sets, reps, tempo
sets: 1-3 (resistance training, core, balance, optional things)
reps: 12-20 (ressistance, core, balance exercises)
tempo: 4-2-1 (seconds down, 2 second hold, 1 second up)
stabilization endurance: rest, warm up, cool down, stretching
,0-90 seconds
warm up/cool down 1-3 sets of SMR and static stretching
static stretching key here for muscular imbalances
strength endurance phase
phase 2 of 5 (strength level)
strength movement immediately follows the stabilization move
progressed by increase proprioceptive demand, volume, intensity or shorter breaks
1 of 3 strength phases
strength endurance: sets, reps, tempo
sets: 2-4 (core, balance, resistance training, optional)
reps: 8-12 (resistance, core, balance)
tempo: 2-0-2 (2 seconds down, no hold, 2 seconds up)
strength endurance: rest, warm up, cool down, stretching
rest: 0-60 seconds
static and SMR in cool down
active warm up (1-2 sec hold 5-10 reps)
muscular development phase
phase 3 of 5 (strength level)
focus on higher volume of work at moderate-to-high intensity with minimal rest
,muscular development: sets, reps, tempo
sets: resistance 3-6 sets, core and balance 2-4 sets for core and balance
reps: resistance 6-12, core and balance 8-12
12-20 is allowed if more muscular endurance is desired
tempo: 2-0-2 for required movement
muscular development: warmup, rest
active stretching
1-2 second hold, 5-10 reps
muscular development: rest
0-3 min rest for resistance training
0-60' rest for core, plyo, balance, saq
muscular endurance: for resistance training, how long does it take for ATP to recover almost 100%?
up to 3 minutes
maximal strength phase
phase 4 of 5 (strength level)
optional phase of OPT model
for experienced lifters/athletes who make their way up the model
, maximal strength: sets, reps, tempo
sets: 4-6 sets for resistance training, 2-4 for core and balance
reps: 1-5 for resistance, 8-12 for core and balance
tempo: explosive or as fast as possible with good form
maximal strength: rest
2-4 minute rest for resistance
0-60' for core and balance
greater than 6 sets is ok for advanced athletes
power training phase
phase 5 of 5 (power level)
high force and velocity exercises to increase power
supersets with contrasting loads
power training: sets, reps, tempo
sets: 3-5 for resistance training
reps: 1-5 for resistance (85%-100% 1RM) and 8-10 for power (30%-45% 1RM)
tempo: explosive or as fast as possible with good form
power training: rest
() (Verified Answers)
OPT model levels 1-5
stabilization endurance
strength endurance
muscular development
maximal strength
power
stabilization endurance phase
phase 1 of 5 (stabilization level)
develop proper movement patterns: squat, press, pull, press, hip hinge, and multi-planar movements
correcting imbalance
help with stabilization
promote confidence and adherence to exercise
stabilization endurance: sets, reps, tempo
sets: 1-3 (resistance training, core, balance, optional things)
reps: 12-20 (ressistance, core, balance exercises)
tempo: 4-2-1 (seconds down, 2 second hold, 1 second up)
stabilization endurance: rest, warm up, cool down, stretching
,0-90 seconds
warm up/cool down 1-3 sets of SMR and static stretching
static stretching key here for muscular imbalances
strength endurance phase
phase 2 of 5 (strength level)
strength movement immediately follows the stabilization move
progressed by increase proprioceptive demand, volume, intensity or shorter breaks
1 of 3 strength phases
strength endurance: sets, reps, tempo
sets: 2-4 (core, balance, resistance training, optional)
reps: 8-12 (resistance, core, balance)
tempo: 2-0-2 (2 seconds down, no hold, 2 seconds up)
strength endurance: rest, warm up, cool down, stretching
rest: 0-60 seconds
static and SMR in cool down
active warm up (1-2 sec hold 5-10 reps)
muscular development phase
phase 3 of 5 (strength level)
focus on higher volume of work at moderate-to-high intensity with minimal rest
,muscular development: sets, reps, tempo
sets: resistance 3-6 sets, core and balance 2-4 sets for core and balance
reps: resistance 6-12, core and balance 8-12
12-20 is allowed if more muscular endurance is desired
tempo: 2-0-2 for required movement
muscular development: warmup, rest
active stretching
1-2 second hold, 5-10 reps
muscular development: rest
0-3 min rest for resistance training
0-60' rest for core, plyo, balance, saq
muscular endurance: for resistance training, how long does it take for ATP to recover almost 100%?
up to 3 minutes
maximal strength phase
phase 4 of 5 (strength level)
optional phase of OPT model
for experienced lifters/athletes who make their way up the model
, maximal strength: sets, reps, tempo
sets: 4-6 sets for resistance training, 2-4 for core and balance
reps: 1-5 for resistance, 8-12 for core and balance
tempo: explosive or as fast as possible with good form
maximal strength: rest
2-4 minute rest for resistance
0-60' for core and balance
greater than 6 sets is ok for advanced athletes
power training phase
phase 5 of 5 (power level)
high force and velocity exercises to increase power
supersets with contrasting loads
power training: sets, reps, tempo
sets: 3-5 for resistance training
reps: 1-5 for resistance (85%-100% 1RM) and 8-10 for power (30%-45% 1RM)
tempo: explosive or as fast as possible with good form
power training: rest
