NSCA-CPT EXAM QUESTIONS AND ANSWERS 100% VERIFIED

NSCA-CPT EXAM QUESTIONS AND ANSWERS 100% VERIFIED What is within-session variation? - answerInvolves altering one or more training variable during a workout: Examples: Utilizing longer rest periods with the core exercises and shorter periods with the assistance exercises. Along with altering the intensities of different exercises and the use of cluster sets ---> Typically not needed for beginner clients but can be a useful method of introducing training variety to intermediate or advanced lifters What is "Within-week variation"? - answerInvolves differing training variables from one training session to the next within one week What is "Between-week variation"? - answerInvolves progressing or decreasing training volume, intensity or frequency from one training week to the next For a beginner client with hypertension, what is the most appropriate resistance training goal? - answerMuscular endurance: Because it has the lowest intensity which serves to decrease resting blood pressure and will prevent excessive hypertension during resistance exercise. One to three sets of 16 to 20 reps at 50 to 60% of 1RM with longer than typical rest intervals of 2 to 3 minutes to recommended as a starting protocol for clients with hypertension. How long should a static stretch be held? - answerSince static stretches should be moved at a slow, constant speed to the end point to relax and simultaneously lengthen the stretched muscle 30 seconds is recommended. During sub-maximal exercise, which of the following endocrine adaptations occur as a result of chronic aerobic exercise? - answerLower increased glucagon release and lowered increase epinephrine release. Aerobic endurance training generally leads to a blunted response in hormone release at the same level of absolute sub-maximal exercise. These changes are short- lived, however, can deteriorate in as little as 72 hours with no exercise. -Cortisol and growth hormone releases is stunted at sub-maximal exercise. What is the cause for the decrease in total peripheral resistance observed in response to acute aerobic exercise? - answerVasodilation: This occurs in order to supply the working muscles with needed oxygen. During exercise, a greater proportion of blood is shunted to the exercising skeletal musculature where it is needed. At the same time, blood flow to the other, non-essential, areas of the body is decreased. What are the functions of cortisol as a response to increased aerobic metabolism? - answerPromotes the use of fat as an energy source and stimulates the conversion of protein for use in glycolysis. How do you increase the intensity of a lower body plyometric drill? - answer1) Increasing the height and distance of the drill 2) Performing the drill on a single leg What increases as an acute response to resistance training? - answer-Number of motor units recruited -Hydrogen ion concentration What is the reason for the initial increase in blood volume during the first few days of beginning an aerobic training program? - answerIncrease plasma volume - This occurs within 24 hours, however, the accompanying increase in red blood cell volume takes a few weeks just not initially. What type of client require the least amount of variation in their programming? - answerNovice clients During a clients initial training session, which of the following training principles is the MOST important to implement? - answerOverload: In order for the client to adapt and improve, a training stress greater than what they used to must be applied. As it is the first session, and especially if the client is previously untrained, this overload does not have to include a large volume or a high intensity. As time is spend training the client, the other training principles will become more important. What decreases in response to increasing intensity of aerobic exercise? - answerProportion of fat utilization: As exercise intensity increases a greater proportion of energy will be derived from carbohydrate. This is an indication of the need for a greater rate of energy production (which carbs provide) and an increased reliance on the anaerobic energy pathways. This is not to say that the amount of fat used as energy decreases (in fact it increases) but the relative amount compared to carbs decreased. What increases: Minute ventilation and respiratory exchange ratio Which of the following exercise pairs would be considered a compound set? 1) Front squats and seated row 2) Bench press and seated row 3) Bench press and push ups - answerBench press and push ups Why? A compound set is one in which the two paired exercises train the same muscle group. There would be little to no rest between the two exercises. Compound sets are often used by bodybuilders in an attempt to induce muscular hypertrophy. What of the following muscle actions have been shown to be the greatest stimulus for muscle hypertrophy to occur? 1) Eccentric 2) Concentric 3) Isometric - answerEccentric: This type of muscle action causes the most muscle damage. Is is believed that hypertrophy occurs, at least partly, in response to muscle damage. Eccentric muscle actions also cause the highest degree of delayed onset muscle soreness and, therefore, the volume of this type of training must be managed. A client with a disc herniation is hoping to continue exercising. Which of the following exercises should NOT be included in this client's training program? 1) Lunge 2) Sit-ups 3) Standing biceps curls - answerSit ups: This is because sit ups involves lumbar flexion, a contraindicated movement for an individual with this injury. Any lumbar rotation is also not advised for a client with a disc herniation. Any abdominal exercises performed by this client should involve lumbar stabilization. Which of the following is most likely to occur FIRST when a client no longer participates in resistance exercise?