NSCA CPT Study Guide 2025 EXAM
QUESTIONS AND CORRECT
ANSWERS (VERIFIED ANSWERS)|
AGRADE
Basic prescription guidelines for aerobic training Correct Answers - 150 minutes per
week (30 minutes a day, 5 days) of moderate intensity
- 75 minutes per week of vigorous intensity
Basic prescription guidelines for resistance training Correct Answers - At least 2 days
per week for 45-60 minutes
- 3 sets of 12-15 reps
- 30 second rest intervals between sets
- 7-9 exercises
How to measure intensity Correct Answers HR, METS or VO2 max
Average VO2 max for sedentary individual and athlete Correct Answers 35 ml/kg/min,
70 ml/kg/min
Mild, moderate and severe obesity BMI Correct Answers Mild: 25-30
Moderate: 30-35
Severe: 35 +
Linear vs Alternation periodization Correct Answers Linear: Weight is increased and
reps are decreased
--- good for beginners and intermediates
Alternation: Alternating between volume and intensity
--- good for advanced
Initial stage of conditioning Correct Answers - 10-15 minute warm up
- Moderate intensity for 15-30 minutes
- 40-60% HRR
- 3-4 days
Improvement stage of conditioning Correct Answers - 10-15 minute warm up
- 30 minutes, increase duration 10-20% every week
- 50-85% HRR
Three major types of stretching Correct Answers - Static: Corrective measure. Passively
taking muscles to the point of tension and holding for 10-30 seconds
- Ballistic: Uncontrolled bouncing, jerking or posing to achieve great ROM. Muscles
contract and can possibly tear
- PNF: Designed for rehabilitation. Facilitates muscle relaxation and fuller ROM
Common strength training routines Correct Answers - Single set
- Multiple set
- Pyramid: Increasing or decreasing weight with each set
- Superset: Two exercises within the same muscle group
, - Circuit: Series of exercises back to back with no rest
- Split: Different body parts on different days
- Horizontal loading: Complete all sets of an exercise before moving on to another
exercise
- Vertical loading: Complete one set of all exercises before moving on to another set
Plan for clients who have a goal of overall health and well being Correct Answers -
Flexibility 5-7 days a week
- Cardio 3-5 days a week for at least 150 minutes
- Resistance training 2-3 days a week for 45-60 minutes
When should the exerciser inhale? Exhale? Correct Answers Inhale during contraction,
exhale during eccentric movement
Four phases of Valsalva Maneuver Correct Answers 1. Initial pressure rise: Blood
forced out of pulmonary circulation into the LA. Caused mild rise in SV
2. Reduced venous return and compensation: Pressure in chest impeded and returns
system blood to hear, decreasing SV. Blood vessels constrict with some rise in pressure
while pulse rate increase
3. Pressure release: Pressure in chest released, aorta reexpands, slight fall in SV.
Venous blood enters heart and CO increases
4. Return to CO: Blood return to heart is enhanced and CO rises, pulse rate regulates
Three basic muscle actions ranked from strongest to weakest Correct Answers 1.
Eccentric: Exerting less force than placed on it. Moves in same direction as resistance
2. Isometric: Maintains length. No movement
3. Concentric: Exerting more force than being placed on it
Five essential components when designing a program Correct Answers 1. Mode: Type
2. Frequency: How often per week
3. Intensity: Measured by THR, talking test, RPE
4. Duration: How long
5. Progression: Changing workouts
Four Exercise Principles Correct Answers 1. Specificity
2. Adaptation
3. Overload
4. Progression
Acute adaptations Correct Answers - SV increases
- CO increases
- Respiratory Response increases
Chronic adaptations Correct Answers - Ventilation increases due to increased TV and
frequency
- Pulmonary diffusion is enhanced
- Muscle O2 utilization increases
- Calorie expenditure increases
- RBC's increase carrying capacity, cardiac muscle increases, lower BP and reduced
blood lipids
Guidelines for pregnant women Correct Answers - 15 minute workouts, add 2 minutes
weekly
- Supine position is not recommend after 16 weeks
- Low impact
QUESTIONS AND CORRECT
ANSWERS (VERIFIED ANSWERS)|
AGRADE
Basic prescription guidelines for aerobic training Correct Answers - 150 minutes per
week (30 minutes a day, 5 days) of moderate intensity
- 75 minutes per week of vigorous intensity
Basic prescription guidelines for resistance training Correct Answers - At least 2 days
per week for 45-60 minutes
- 3 sets of 12-15 reps
- 30 second rest intervals between sets
- 7-9 exercises
How to measure intensity Correct Answers HR, METS or VO2 max
Average VO2 max for sedentary individual and athlete Correct Answers 35 ml/kg/min,
70 ml/kg/min
Mild, moderate and severe obesity BMI Correct Answers Mild: 25-30
Moderate: 30-35
Severe: 35 +
Linear vs Alternation periodization Correct Answers Linear: Weight is increased and
reps are decreased
--- good for beginners and intermediates
Alternation: Alternating between volume and intensity
--- good for advanced
Initial stage of conditioning Correct Answers - 10-15 minute warm up
- Moderate intensity for 15-30 minutes
- 40-60% HRR
- 3-4 days
Improvement stage of conditioning Correct Answers - 10-15 minute warm up
- 30 minutes, increase duration 10-20% every week
- 50-85% HRR
Three major types of stretching Correct Answers - Static: Corrective measure. Passively
taking muscles to the point of tension and holding for 10-30 seconds
- Ballistic: Uncontrolled bouncing, jerking or posing to achieve great ROM. Muscles
contract and can possibly tear
- PNF: Designed for rehabilitation. Facilitates muscle relaxation and fuller ROM
Common strength training routines Correct Answers - Single set
- Multiple set
- Pyramid: Increasing or decreasing weight with each set
- Superset: Two exercises within the same muscle group
, - Circuit: Series of exercises back to back with no rest
- Split: Different body parts on different days
- Horizontal loading: Complete all sets of an exercise before moving on to another
exercise
- Vertical loading: Complete one set of all exercises before moving on to another set
Plan for clients who have a goal of overall health and well being Correct Answers -
Flexibility 5-7 days a week
- Cardio 3-5 days a week for at least 150 minutes
- Resistance training 2-3 days a week for 45-60 minutes
When should the exerciser inhale? Exhale? Correct Answers Inhale during contraction,
exhale during eccentric movement
Four phases of Valsalva Maneuver Correct Answers 1. Initial pressure rise: Blood
forced out of pulmonary circulation into the LA. Caused mild rise in SV
2. Reduced venous return and compensation: Pressure in chest impeded and returns
system blood to hear, decreasing SV. Blood vessels constrict with some rise in pressure
while pulse rate increase
3. Pressure release: Pressure in chest released, aorta reexpands, slight fall in SV.
Venous blood enters heart and CO increases
4. Return to CO: Blood return to heart is enhanced and CO rises, pulse rate regulates
Three basic muscle actions ranked from strongest to weakest Correct Answers 1.
Eccentric: Exerting less force than placed on it. Moves in same direction as resistance
2. Isometric: Maintains length. No movement
3. Concentric: Exerting more force than being placed on it
Five essential components when designing a program Correct Answers 1. Mode: Type
2. Frequency: How often per week
3. Intensity: Measured by THR, talking test, RPE
4. Duration: How long
5. Progression: Changing workouts
Four Exercise Principles Correct Answers 1. Specificity
2. Adaptation
3. Overload
4. Progression
Acute adaptations Correct Answers - SV increases
- CO increases
- Respiratory Response increases
Chronic adaptations Correct Answers - Ventilation increases due to increased TV and
frequency
- Pulmonary diffusion is enhanced
- Muscle O2 utilization increases
- Calorie expenditure increases
- RBC's increase carrying capacity, cardiac muscle increases, lower BP and reduced
blood lipids
Guidelines for pregnant women Correct Answers - 15 minute workouts, add 2 minutes
weekly
- Supine position is not recommend after 16 weeks
- Low impact
