NSCA-CPT Exam with 100% Correct
Solutions
"Allowing the arms to relax or the elbows to drop" is considered a technique error for
which of the following exercises?
1) Forward lunge
2) Leg press
3) Front squat - ANS-Front squat because this exercise relies on maintaining the
parallel arm position throughout the performance of a set. Allowing the arms to relax or
elbows to drop can either allow the barbell to drop out of the clients grasp or cause the
upper back to round or torso to flex forward. Either of these put the client at risk of being
injured.
A 22-year-old athlete has been resistance training with Olympic lifts and other exercises
for over one year. How many ground contacts per session should he perform when
training with plyometrics? - ANS-100-120: This is the recommendation for an 18 to 30
year old with over one year of resistance training experience, including power exercises.
Plyometric training volume is based on age, training experience, frequency and exercise
intensity. If performing other types of training on the same day, plyometric training
should always occur first.
80-100: only appropriate if this client had no power training experience
120-140: only appropriate if the client had a year of plyometric training experience
A back squat can be classified as which of the following types of exercises?
1) Multi-joint
2) Structural
3) Core
4) Small muscle group
5) Power - ANS-Multi-joint, structural & core: Because the back squat uses two or more
primary joints, engages large muscle groups and loads the axial skeleton. The back
squat is an exercise that could be a primary exercise in a training program because it
can help clients achieve their specific training goals. The back squat can be used to
improve muscular endurance, hypertrophy or muscular strength.
A client began training two months ago and feels that performing the deadlift for sets of
10 has become too easy. Which of the following progressions would be the MOST
appropriate for this client?
,1) 2.5% increase in load
2) 5% increase in load
3) 10% increase in load - ANS-5% increase in load because this is an appropriate
progression for a beginner client with a lower body core exercise. Progressions are
needed in order to continue to overload a client for continued improvement. When
progressions are needed it can be determined by periodic repetition maximum
assessments and by using the 2-for-2-rule.
A client began training two months ago and feels that performing the deadlift for sets of
10 has become too easy. Which of the following progressions would be the MOST
appropriate for this client?
1) 2.5% increase in load
2) 5% increase in load
3) 10% increase in load - ANS-5% increase in load: Because this is an appropriate
progression for a beginner client with a lower body core exercise. Progressions are
needed in order to continue to overload a client for continued improvement. When
progressions are needed can be determined by periodic repetition maximum
assessments and by using the 2-for-2 rule.
A client has been aerobically training for one month at 70% of VO2 max for 40 minutes
and would like to increase his training. Which of the following progressions would be the
MOST appropriate for this client?
1) 40 minutes at 75% of VO2 max
2) 40 minutes at 80% of VO2 max
3) 36 minutes at 70% of VO2 max - ANS-40 minutes at 75% of VO2 max: This is less
than a 10% increase in intensity. This is a reasonable progression of a training variable
that can also be applied to duration (or training frequency). Progression of training at too
high rate can lead to training.
A client has been training with a variety of resistance training methods for nine months
and wants to preform a spilt routine. How many days per week should this client
perform resistance training? - ANS-Four: The client would be considered to have an
intermediate training status and is cleared to train with a spilt routine at this frequency.
Training status and fitness level are primary determinants of training frequency. Other
factors, such as overall stress level and the overall training program, can factor into
choosing frequency as well.
A client is suspected of being overtrained as a result of performing too much resistance
exercise. Which of the following symptoms are the MOST likely to be exhibited by the
client?
1) Persistent flu-like symptoms
2) Excessive muscle soreness
3) Increased sub-maximal heart rate
,4) Decreased catecholamine levels - ANS-Persistent flu-like symptoms & excessive
muscle soreness: These are symptoms of sympathetic dominant over-training that
results from excessive resistance exercise. This over training can also result from
progressing training variables too rapidly, not allowing enough recovery between higher
intensity training sessions, and using training variable that the body cannot handle.
A client is wishing to improve her running speed for the various road races she runs.
Which of the following types of aerobic endurance training programs should the
personal trainer assign to accomplish this goal?
1) Interval training
2) Long, slow distance
3) Pace/tempo training - ANS-Interval training: This type of training is performed at a
higher intensity, and therefore speed, than other forms of aerobic endurance training.
Interval training involves short periods at or above lactate threshold and VO2max,
alternated with rest periods of lesser intensities with a 1:1 to 1:3 work-to-rest-ratio. Due
to the high intensity of this training, it should only be performed once or twice per week.
A client needs to decrease his resistance training frequency in the upcoming two
months due to work commitments. What is the minimum number of training sessions
that this client should perform during this time in order to maintain strength and power
levels? - ANS-One to two per week: This amount of training is enough to maintain
improvements in strength and power. One or two sessions must, however, train each
body part at least once for maintenance to occur. In clients that have very low strength
levels or training statuses, this may even be enough for a stimulus to continue
adaptation.
A client wants to complete a half marathon (13.1 miles) in two hours or less. Which of
the following would represent an appropriate pace/tempo workout for this client?
1) Running for twenty min at 6 miles per hour
2) Running for twenty min at 7 miles per hour
3) Running for three hours at 5 miles per hour - ANS-Running for twenty minutes at 7
miles per hour: Appropriate period of time to run at a pace slightly faster than the clients
desired race pace. Pace/tempo training is typically performed for 20 to 30 minutes and
this duration can be completed either intermittently or steadily. Intermittent training
would include 3 to 5 min work bouts with 30 to 90 sec rest periods.
A client who has been training for two years wants to increase his muscle size; which of
the following volumes would be the MOST appropriate for this client?
1) 3 sets of 10 reps
2) 1 sets of 8 reps
3) 5 sets of 4 reps - ANS-3 sets of 10 reps: This falls within the volume recommendation
to improve hypertrophy in an advanced client. 3 or more sets of 6 to 12 reps is an
appropriate volume range to increase muscle size in advanced clients. Hypertrophy
, training uses higher training volumes with moderate to high loads to cause muscle size
adaptations.
A client who has been with a personal trainer for three years bench pressed 275 seven
times the last two training sessions when his rep goal was five. How much should this
client bench press during his next training session with sets of five repetitions? - ANS-
285 pounds: This is an appropriate progression of ten pounds for core upper body
exercise. This personal trainer should know that this client is ready to progress because
of the 2-for-2 rule. This rule states that progression should occur if a client can
successfully perform two more reps beyond the rep goals for tow or more consecutive
training sessions.
A client who sustained a quad strain two weeks ago is starting to feel like she can begin
resistance exercise again. Which of the following types of resistance training is the
MOST appropriate for this client?
1) Sub-maximal isometric exercise
2) Sub-maximal eccentric exercise
3) Maximal eccentric exercise - ANS-Sub-maximal isometric exercise: This allows
strength gains to occur without disrupting the newly formed collagen fibers. It is
important that this sub-maximal isometric exercise is pain-free for the client and not
otherwise contraindicated. It is most likely that this client is in the repair phase.
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 - ANS-Sit 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.
A client's program includes rest periods of one minute between sets. Which of the
following training goals is most likely the purpose of this program? - ANS-Hypertrophy:
Recommendations for this training goal include rest intervals between 30 and 90
seconds. These short to moderate rest intervals serve to keep the training density high
and cause accumulation of lactate, which is a stimulant of the body's natural anabolic
hormone release. Rest interval lengths are based on the training goal and the
resistance training status of the client.
A personal trainer has assigned hypertrophy training to a client to optimize muscle size
before assigning muscular strength training to maximize strength. The trainer has made
use of what type of variation? - ANS-Sequenced variation: This is an example of using
the adaptations stimulated by one period of training to exert a powerful effect on the
next period of training. This can result in a summation of training effect and make the
Solutions
"Allowing the arms to relax or the elbows to drop" is considered a technique error for
which of the following exercises?
1) Forward lunge
2) Leg press
3) Front squat - ANS-Front squat because this exercise relies on maintaining the
parallel arm position throughout the performance of a set. Allowing the arms to relax or
elbows to drop can either allow the barbell to drop out of the clients grasp or cause the
upper back to round or torso to flex forward. Either of these put the client at risk of being
injured.
A 22-year-old athlete has been resistance training with Olympic lifts and other exercises
for over one year. How many ground contacts per session should he perform when
training with plyometrics? - ANS-100-120: This is the recommendation for an 18 to 30
year old with over one year of resistance training experience, including power exercises.
Plyometric training volume is based on age, training experience, frequency and exercise
intensity. If performing other types of training on the same day, plyometric training
should always occur first.
80-100: only appropriate if this client had no power training experience
120-140: only appropriate if the client had a year of plyometric training experience
A back squat can be classified as which of the following types of exercises?
1) Multi-joint
2) Structural
3) Core
4) Small muscle group
5) Power - ANS-Multi-joint, structural & core: Because the back squat uses two or more
primary joints, engages large muscle groups and loads the axial skeleton. The back
squat is an exercise that could be a primary exercise in a training program because it
can help clients achieve their specific training goals. The back squat can be used to
improve muscular endurance, hypertrophy or muscular strength.
A client began training two months ago and feels that performing the deadlift for sets of
10 has become too easy. Which of the following progressions would be the MOST
appropriate for this client?
,1) 2.5% increase in load
2) 5% increase in load
3) 10% increase in load - ANS-5% increase in load because this is an appropriate
progression for a beginner client with a lower body core exercise. Progressions are
needed in order to continue to overload a client for continued improvement. When
progressions are needed it can be determined by periodic repetition maximum
assessments and by using the 2-for-2-rule.
A client began training two months ago and feels that performing the deadlift for sets of
10 has become too easy. Which of the following progressions would be the MOST
appropriate for this client?
1) 2.5% increase in load
2) 5% increase in load
3) 10% increase in load - ANS-5% increase in load: Because this is an appropriate
progression for a beginner client with a lower body core exercise. Progressions are
needed in order to continue to overload a client for continued improvement. When
progressions are needed can be determined by periodic repetition maximum
assessments and by using the 2-for-2 rule.
A client has been aerobically training for one month at 70% of VO2 max for 40 minutes
and would like to increase his training. Which of the following progressions would be the
MOST appropriate for this client?
1) 40 minutes at 75% of VO2 max
2) 40 minutes at 80% of VO2 max
3) 36 minutes at 70% of VO2 max - ANS-40 minutes at 75% of VO2 max: This is less
than a 10% increase in intensity. This is a reasonable progression of a training variable
that can also be applied to duration (or training frequency). Progression of training at too
high rate can lead to training.
A client has been training with a variety of resistance training methods for nine months
and wants to preform a spilt routine. How many days per week should this client
perform resistance training? - ANS-Four: The client would be considered to have an
intermediate training status and is cleared to train with a spilt routine at this frequency.
Training status and fitness level are primary determinants of training frequency. Other
factors, such as overall stress level and the overall training program, can factor into
choosing frequency as well.
A client is suspected of being overtrained as a result of performing too much resistance
exercise. Which of the following symptoms are the MOST likely to be exhibited by the
client?
1) Persistent flu-like symptoms
2) Excessive muscle soreness
3) Increased sub-maximal heart rate
,4) Decreased catecholamine levels - ANS-Persistent flu-like symptoms & excessive
muscle soreness: These are symptoms of sympathetic dominant over-training that
results from excessive resistance exercise. This over training can also result from
progressing training variables too rapidly, not allowing enough recovery between higher
intensity training sessions, and using training variable that the body cannot handle.
A client is wishing to improve her running speed for the various road races she runs.
Which of the following types of aerobic endurance training programs should the
personal trainer assign to accomplish this goal?
1) Interval training
2) Long, slow distance
3) Pace/tempo training - ANS-Interval training: This type of training is performed at a
higher intensity, and therefore speed, than other forms of aerobic endurance training.
Interval training involves short periods at or above lactate threshold and VO2max,
alternated with rest periods of lesser intensities with a 1:1 to 1:3 work-to-rest-ratio. Due
to the high intensity of this training, it should only be performed once or twice per week.
A client needs to decrease his resistance training frequency in the upcoming two
months due to work commitments. What is the minimum number of training sessions
that this client should perform during this time in order to maintain strength and power
levels? - ANS-One to two per week: This amount of training is enough to maintain
improvements in strength and power. One or two sessions must, however, train each
body part at least once for maintenance to occur. In clients that have very low strength
levels or training statuses, this may even be enough for a stimulus to continue
adaptation.
A client wants to complete a half marathon (13.1 miles) in two hours or less. Which of
the following would represent an appropriate pace/tempo workout for this client?
1) Running for twenty min at 6 miles per hour
2) Running for twenty min at 7 miles per hour
3) Running for three hours at 5 miles per hour - ANS-Running for twenty minutes at 7
miles per hour: Appropriate period of time to run at a pace slightly faster than the clients
desired race pace. Pace/tempo training is typically performed for 20 to 30 minutes and
this duration can be completed either intermittently or steadily. Intermittent training
would include 3 to 5 min work bouts with 30 to 90 sec rest periods.
A client who has been training for two years wants to increase his muscle size; which of
the following volumes would be the MOST appropriate for this client?
1) 3 sets of 10 reps
2) 1 sets of 8 reps
3) 5 sets of 4 reps - ANS-3 sets of 10 reps: This falls within the volume recommendation
to improve hypertrophy in an advanced client. 3 or more sets of 6 to 12 reps is an
appropriate volume range to increase muscle size in advanced clients. Hypertrophy
, training uses higher training volumes with moderate to high loads to cause muscle size
adaptations.
A client who has been with a personal trainer for three years bench pressed 275 seven
times the last two training sessions when his rep goal was five. How much should this
client bench press during his next training session with sets of five repetitions? - ANS-
285 pounds: This is an appropriate progression of ten pounds for core upper body
exercise. This personal trainer should know that this client is ready to progress because
of the 2-for-2 rule. This rule states that progression should occur if a client can
successfully perform two more reps beyond the rep goals for tow or more consecutive
training sessions.
A client who sustained a quad strain two weeks ago is starting to feel like she can begin
resistance exercise again. Which of the following types of resistance training is the
MOST appropriate for this client?
1) Sub-maximal isometric exercise
2) Sub-maximal eccentric exercise
3) Maximal eccentric exercise - ANS-Sub-maximal isometric exercise: This allows
strength gains to occur without disrupting the newly formed collagen fibers. It is
important that this sub-maximal isometric exercise is pain-free for the client and not
otherwise contraindicated. It is most likely that this client is in the repair phase.
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 - ANS-Sit 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.
A client's program includes rest periods of one minute between sets. Which of the
following training goals is most likely the purpose of this program? - ANS-Hypertrophy:
Recommendations for this training goal include rest intervals between 30 and 90
seconds. These short to moderate rest intervals serve to keep the training density high
and cause accumulation of lactate, which is a stimulant of the body's natural anabolic
hormone release. Rest interval lengths are based on the training goal and the
resistance training status of the client.
A personal trainer has assigned hypertrophy training to a client to optimize muscle size
before assigning muscular strength training to maximize strength. The trainer has made
use of what type of variation? - ANS-Sequenced variation: This is an example of using
the adaptations stimulated by one period of training to exert a powerful effect on the
next period of training. This can result in a summation of training effect and make the
