NASM-CPT Resistance Training and Exercise Technique 4 — Questions and Answers
Question 1: A trainer has a client complete one set of every exercise in the program in order from top to bottom, then returns to the first exercise for the next set. What is this method called?
- Horizontal loading
- Vertical loading (Correct answer)
- Pyramid system
- Drop-set system
Correct answer: Vertical loading
Vertical loading cycles through each exercise in sequence before repeating, allowing more rest per body part between sets.
Question 2: A client performs sets of 12, 10, 8, and 6 reps while increasing the load each set. Which resistance training system is being used?
- Heavy-to-light pyramid
- Light-to-heavy pyramid (Correct answer)
- Multiple-set system
- Triangle drop set
Correct answer: Light-to-heavy pyramid
A light-to-heavy (ascending) pyramid increases load while decreasing reps each set.
Question 3: According to NASM, what rest interval is recommended between sets in Phase 4 (Maximal Strength Training)?
- 0-60 seconds
- 0-90 seconds
- 1-2 minutes
- 3-5 minutes (Correct answer)
Correct answer: 3-5 minutes
Phase 4 uses 3-5 minutes of rest to allow ATP-PC recovery for heavy loads of 85-100% 1RM.
Question 4: In NASM Phase 5 (Power Training), what load is recommended for the power exercise performed in the superset (e.g., barbell jump squat)?
- 10-20% of 1RM
- 30-45% of 1RM (Correct answer)
- 60-70% of 1RM
- 85-100% of 1RM
Correct answer: 30-45% of 1RM
Power exercises use 30-45% of 1RM (or about 10% of body weight for medicine balls) moved as fast as possible.
Question 5: While performing a dumbbell squat, a client displays excessive forward lean. Which muscle is most likely underactive?
- Soleus
- Gluteus maximus (Correct answer)
- Rectus abdominis
- Psoas
Correct answer: Gluteus maximus
Excessive forward lean is associated with underactive gluteus maximus, erector spinae, and anterior tibialis.
Question 6: When spotting a client during a dumbbell chest press, where should the trainer place their hands?
- Under the elbows
- On the upper arms
- Near the wrists (Correct answer)
- On the dumbbells' outer heads
Correct answer: Near the wrists
Spotting at the wrists controls the dumbbells directly, whereas spotting the elbows can let the weights fall toward the face.
Question 7: Which repetition tempo does NASM recommend for Phase 4 (Maximal Strength Training)?
- 4/2/1
- 2/0/2
- X/X/X (as fast as can be controlled) (Correct answer)
- 3/1/3
Correct answer: X/X/X (as fast as can be controlled)
Maximal strength training uses an X/X/X tempo, moving heavy loads as fast as can be controlled.