NASM-CPT Resistance Training and Exercise Technique 2 — Questions and Answers
Question 1: Which NASM OPT phase uses a set and rep scheme of 3–5 sets of 1–5 reps at 85–100% of 1RM?
- Phase 1: Stabilization Endurance
- Phase 3: Muscular Development
- Phase 4: Maximal Strength (Correct answer)
- Phase 5: Power
Correct answer: Phase 4: Maximal Strength
Phase 4 (Maximal Strength) focuses on very high loads (85–100% 1RM) for 1–5 repetitions to maximize strength gains.
Question 2: What is the primary energy system used during heavy resistance training (sets of 1–5 reps)?
- Oxidative system
- Glycolytic system
- Phosphocreatine (ATP-PC) system (Correct answer)
- Lactate threshold system
Correct answer: Phosphocreatine (ATP-PC) system
Short, high-intensity efforts like 1–5 rep maximum lifts rely primarily on the phosphocreatine (ATP-PC) system for rapid energy production.
Question 3: Which grip width is generally recommended for a standard bench press to balance pectoral and tricep activation?
- Narrow grip (shoulder-width)
- Moderate grip (1.5x shoulder-width) (Correct answer)
- Wide grip (2x shoulder-width)
- Grip width does not affect muscle activation
Correct answer: Moderate grip (1.5x shoulder-width)
A moderate grip of approximately 1.5 times shoulder-width balances pectoral recruitment and reduces shoulder stress during the bench press.
Question 4: According to NASM, what is the recommended rest period between sets during Phase 1 (Stabilization Endurance)?
- 0–30 seconds
- 30–90 seconds (Correct answer)
- 3–5 minutes
- No rest is recommended
Correct answer: 30–90 seconds
Phase 1 rest periods of 0–90 seconds are recommended to maintain metabolic challenge while allowing partial recovery.
Question 5: A personal trainer notices a client's lower back rounds during a deadlift. Which cue should the trainer provide first?
- Lift more weight to strengthen the lower back
- Brace the core and maintain a neutral spine (Correct answer)
- Widen the stance to reduce load on the back
- Use a belt to support the lower back
Correct answer: Brace the core and maintain a neutral spine
Cueing core bracing and a neutral spine addresses the root cause of lumbar flexion during the deadlift and reduces injury risk.
Question 6: What does the term 'volume' refer to in the context of resistance training program design?
- The maximum weight lifted in a single session
- The total amount of work performed (sets × reps × load) (Correct answer)
- The number of exercises per muscle group
- The intensity as a percentage of 1RM
Correct answer: The total amount of work performed (sets × reps × load)
Training volume is calculated as sets multiplied by repetitions multiplied by load, representing the total work performed in a session or program.
Question 7: Which of the following is an example of a compound (multi-joint) resistance exercise?
- Bicep curl
- Leg extension
- Lat pulldown (Correct answer)
- Calf raise
Correct answer: Lat pulldown
The lat pulldown involves multiple joints (shoulder and elbow) and recruits multiple muscle groups, making it a compound exercise.
NASM-CPT Resistance Training and Exercise Technique 2
Which NASM OPT phase uses a set and rep scheme of 3–5 sets of 1–5 reps at 85–100% of 1RM?