NCSF-CPT Program Design & Periodization 3

Question 1

What is the primary goal of a warm-up before resistance training?

Accepted Answer

Elevate core temperature and prepare the neuromuscular system

Answer

Increase muscle size

Answer

Burn maximum calories

Answer

Practice maximal-effort movements

Question 2

What is 'supersets' in resistance training?

Accepted Answer

Alternating between two exercises with minimal rest between them

Answer

Performing only one exercise per muscle group

Answer

Lifting with a spotter on all sets

Answer

Using drop sets to extend a set past failure

Question 3

How is 1RM (one-repetition maximum) commonly estimated without performing a true max test?

Accepted Answer

Using a submaximal load performed for multiple reps in a prediction formula

Answer

By multiplying body weight by 1.5

Answer

By timing how long a client holds a plank

Answer

Using heart rate data from a treadmill test

Question 4

What is the primary benefit of training at 70–80% of 1RM for hypertrophy?

Accepted Answer

Optimal balance of mechanical tension and metabolic stress for muscle growth

Answer

Maximum neural drive without metabolic stress

Answer

Exclusive reliance on Type I fiber recruitment

Answer

Minimal muscle damage to preserve recovery capacity

Question 5

Which training system involves reducing the weight after reaching failure to continue the set?

Accepted Answer

Drop sets

Answer

Pyramid sets

Answer

Rest-pause sets

Answer

Cluster sets

Question 6

What is the minimum recommended training frequency for a muscle group to promote hypertrophy?

Accepted Answer

Twice per week

Answer

Once per month

Answer

Once per week

Answer

Daily