How do AP Classroom assignments actually help your exam score?

So I've been grinding through AP Classroom for the past few weeks and I'm genuinely not sure if I'm using it right. My teacher assigns the progress checks but half my classmates just click through them without really thinking, and then they act shocked when the AP poll of practice scores comes back and they're sitting at a 2. I'm aiming for a 4 or 5 on three exams this May — Psych, Calc AB, and US History.

For Psych specifically I found some outside resources like this AP Practice Test Psychology that actually explained the framing questions way better than the videos in AP Classroom did. But I keep hearing conflicting things — some people say AP Classroom FRQs are the gold standard, others say they're too easy compared to the real thing.

Has anyone cross-referenced their AP Classroom scores with actual May exam results? Like does a consistent 70%+ on progress checks actually predict a 4? Would love to hear from people who've already taken their AP exams and have real data.