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

A warm-up raises body temperature, increases blood flow to muscles, and activates the neuromuscular system to prepare for safe and effective training.

Question 2

What is 'supersets' in resistance training?

Accepted Answer

Alternating between two exercises with minimal rest between them

Answer

Supersets involve performing two exercises back-to-back with minimal rest, often targeting opposing muscle groups to increase training efficiency.

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

Submaximal 1RM prediction formulas (e.g., Epley formula) use the load lifted and the number of reps completed to estimate maximum strength.

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

Training at 70–80% 1RM generates sufficient mechanical tension and metabolic byproducts to maximally stimulate muscle hypertrophy.

Question 5

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

Accepted Answer

Drop sets

Answer

Drop sets involve immediately reducing the load when failure is reached, allowing the set to continue for additional reps beyond initial fatigue.

NCSF-CPT Exam Practice Test

NCSF-CPT Exam Practice Test

NCSF-CPT Program Design & Periodization 3