NCCPT Program Design and Implementation Questions and Answers

Question 1

A client's primary goal is to increase muscular hypertrophy. Which of the following set, repetition, and rest period schemes is MOST aligned with this objective?

Accepted Answer

3-4 sets of 8-12 repetitions with 60-90 seconds of rest

Answer

5 sets of 3-5 repetitions with 3-5 minutes of rest

Answer

2-3 sets of 15-20 repetitions with less than 30 seconds of rest

Answer

1-2 sets of 1-2 repetitions with 5+ minutes of rest

Question 2

A trainer designs a weekly resistance program where Monday is a heavy day (4 sets of 5 reps), Wednesday is a light/power day (3 sets of 10 reps performed explosively), and Friday is a moderate day (4 sets of 8 reps). This method of varying the training stimulus within a microcycle is best described as what type of periodization?

Accepted Answer

Undulating Periodization

Answer

Linear Periodization

Answer

Block Periodization

Answer

Reverse Linear Periodization

Question 3

A client has successfully completed 3 sets of 10 repetitions of barbell back squats with 135 lbs for two consecutive workouts. To apply the principle of progressive overload, which of the following is the MOST appropriate adjustment for their next session?

Accepted Answer

Increase the weight to 140 lbs and aim to complete 3 sets of 8-10 repetitions.

Answer

Decrease the weight to 115 lbs and perform 3 sets of 15 repetitions.

Answer

Keep the weight and reps the same but add a different leg exercise.

Answer

Switch to bodyweight squats for 3 sets of 25 repetitions.

Question 4

A trainer is designing a full-body workout for a new client. Which of the following exercise sequences best adheres to standard program design principles?

Accepted Answer

Barbell Back Squat, Barbell Bench Press, Dumbbell Bicep Curls, Leg Curls

Answer

Leg Curls, Barbell Bench Press, Dumbbell Bicep Curls, Barbell Back Squat

Answer

Dumbbell Bicep Curls, Triceps Pushdowns, Calf Raises, Abdominal Crunches

Answer

Barbell Bench Press, Barbell Back Squat, Dumbbell Bicep Curls, Leg Curls

Question 5

A client wants to improve their ability to run a 5k race. The trainer designs a running program for them. This approach is a direct application of which fundamental training principle?

Accepted Answer

The Principle of Specificity (SAID)

Answer

The Principle of Reversibility

Answer

The Principle of Overload

Answer

The Principle of Rest and Recovery

Question 6

A client is in the first mesocycle of a long-term training plan (macrocycle). The primary goal of this initial phase is to build a solid foundation of muscle mass with high-volume, moderate-intensity workouts before progressing to heavier, more intense phases later on. This initial training phase is focused on what?

Accepted Answer

Hypertrophy

Answer

Power

Answer

Maximal Strength

Answer

Active Recovery