NASM-CPT Resistance Training and Exercise Technique 2

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?

Accepted Answer

Phase 4: Maximal Strength

Answer

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)?

Accepted Answer

Phosphocreatine (ATP-PC) system

Answer

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?

Accepted Answer

Moderate grip (1.5x shoulder-width)

Answer

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)?

Accepted Answer

30–90 seconds

Answer

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?

Accepted Answer

Brace the core and maintain a neutral spine

Answer

Cueing core bracing and a neutral spine addresses the root cause of lumbar flexion during the deadlift and reduces injury risk.

NASM Practice Test