NASM-CPT Exam Questions

Correct answer: A systematic method of increasing a client's strength, endurance, and/or flexibility

Progressive overload is essential for making progress in the gym. This principle applies to the act of steadily and appropriately increasing intensity and volume over time in order to reach one's fitness goals and improve in various ways.

Correct answer: Type II

Type II muscle fibers are large in size, quick to produce maximal tension, and fatigue more quickly than type I muscle fibers. These characteristics show why strength training relies more on the recruitment of type II fibers than type I fibers.

Type I muscle fibers are also referred to as slow-twitch muscle fibers, and they have more capillaries, mitochondria, and myoglobin than type II muscle fibers, which makes them slower to fatigue. They also produce less force and specialize in long-term contractions for stabilization.

Type II muscle fibers are also referred to as fast-twitch muscle fibers and have fewer capillaries, mitochondria, and myoglobin than type I muscle fibers, making them quicker to fatigue. They produce more force and specialize in short-term contractions for force and power. They can also be broken down into further subcategories of type IIa and type IIx, which are considered intermediate fast-twitch muscle fibers.

Correct answer: Weight

Balance is influenced by age, inactivity, and injury. All have been shown to alter the sensory input that travels back to the central nervous system (CNS), thus leading to decreased neuromuscular efficiency as well as faulty movement patterns.

Correct answer: The body will adapt to the level of stress placed on it and then will require more/varied stress to increase adaptation

The principle of specificity, also referred to as the Specific Adaptation to Imposed Demands (SAID) principle refers to the body's ability to adapt to imposed demands. The body's adaptations are specific to the type of exercise and muscle group(s) involved. For example, if an individual repeatedly lifts heavy weights, that person will produce higher levels of strength.

This principle is behind periodization and the OPT model's variations.

Correct answer: SMR and active flexibility with 1-2 sets of 5-10 repetitions with 1-2 second holds

Flexibility work during phase 4 (Maximal Strength Training) is optional but highly recommended. Static stretching is ideal for phase 1, active stretching is beneficial for phases 2 and 3, and dynamic flexibility is used in phase 5.

Correct answer: "You are working really hard today."

Affirmations involve communicating appreciation for a person by commending a positive internal trait that the person exhibits. 

Compliments on clothing, accessories, or even physical progress are different from affirmations, which are related to internal traits such as personal value and work ethic.

Correct answer: 100%

A rest interval is the time it takes to recover between circuits, sets, or specific exercises during a workout. Rest intervals significantly affect the results of the training program. Less ATP and PC will be replenished during short rests, which means that less energy will be available for use in the next set. However, if a client rests three minutes between sets, they should be fully recovered. This is why for more maximal-effort exercise the recovery time is the longest—to allow the body to fully rest and recover before completing another set.

Correct answer: Performing lat pull-downs behind the neck

It is not recommended to perform lat pull-downs behind the neck. This position places extra stress on the shoulder joints and cervical spine. To ensure proper form, the individual should pull the handles (or bar) toward the body by flexing the elbows and depressing the shoulder blades. Their lower back should not arch, their head should not jut forward, and their shoulders should not elevate. It is recommended that the handles (or bar) be lowered in front of the face to approximately shoulder height before being returned to the starting position.

Correct answer: Static stretching

It is recommended that the cardiorespiratory portion of a warm-up lasts between 5 and 10 minutes. The warm-up should also include whole-body, dynamic muscular movements, which are meant to increase heart rate and respiration rate, increase temperature, and psychologically prepare the individual for higher training intensities. Specifically, self-myofascial release and active-isolated stretching should be implemented into a client's warm-up to dynamically prepare the body for strength training.

Correct answer: Anatomic adaptation

In the context of the traditional periodization model, the preparatory phase is also known as the anatomic adaptation phase. This phase is designed to prepare athletes or individuals engaged in physical training for more intense demands by focusing on building a general physical and physiological base. The emphasis during anatomic adaptation is on increasing muscle mass, enhancing the musculoskeletal system's ability to handle stress, and improving overall cardiovascular and respiratory efficiency. This groundwork is crucial for later phases, which introduce more specific and intense training stimuli.

The other answer options are not alternative terminology used describe the preparatory phase within the conventional periodization model:

• Neuromuscular adaptation: This term refers to the process by which the nervous system learns to more effectively activate muscle fibers, leading to improved strength, coordination, and skill-specific performance. Neuromuscular adaptation is a goal throughout various phases of training, not exclusive to the preparatory phase. It becomes particularly emphasized during more specific training phases that focus on skill refinement and peak performance.
• Tapering period: The tapering period is a phase typically found toward the end of a periodization cycle, just before a major competition or performance peak. During this phase, the volume of training is significantly reduced to allow the body to recover and adapt fully from the previous training load, ensuring the athlete is in optimal condition for competition. This phase is essentially the opposite of the preparatory phase, which is characterized by building up training volume and intensity.
• Developmental period: While this term might broadly relate to any phase within a periodization model that aims at developing certain attributes, it is not specifically used to describe the initial preparatory phase focused on anatomic adaptation. The developmental period could be confused with any phase where there is a focus on progressing specific physical or technical skills, making it too vague to accurately represent the preparatory phase's objectives.

The anatomic adaptation phase sets the foundation for all subsequent training phases by focusing on general physical preparedness and conditioning. Its distinct purpose is to build a robust base that allows for safe and effective progression into more intense and specialized training demands, distinguishing it from the phases focused on neuromuscular adaptation, tapering, and broader developmental goals.

Correct answer: Myosin

Myosin is correctly identified as the thick myofilament within muscle cells. In the structure of a sarcomere—the basic unit of muscle tissue—myosin filaments are the thicker filaments that interact with thinner actin filaments to facilitate muscle contraction. Myosin has a larger diameter compared to actin and is central to the muscle contraction mechanism through its interactions with actin, where it forms cross-bridges and slides along the actin filaments during contraction using energy from ATP hydrolysis.

Elastin is a protein found in connective tissues and is key to their elasticity, allowing tissues like skin, lungs, and arteries to resume their shape after stretching or contracting. Elastin is not involved in the contraction of muscles and does not form part of the sarcomere structure. It is neither classified as a thick nor a thin myofilament but is instead part of the extracellular matrix that helps tissues return to their original shape.

Tropomyosin is a regulatory protein that runs along the length of the actin filament in muscle cells. It plays a crucial role in muscle contraction by blocking and unblocking the binding sites on the actin filaments, regulating the interaction between actin and myosin. While tropomyosin is integral to muscle function, it is part of the thin filament structure, not the thick filament. It works alongside troponin to control the access of myosin heads to their binding sites on actin, thus it's incorrect to refer to it as a thick myofilament.

Nebulin is another protein associated with thin filaments in muscle cells and is primarily involved in maintaining the structural integrity and length of the actin filaments. It acts as a molecular ruler that specifies the length of actin filaments and is essential for the proper assembly and alignment of actin in the sarcomere. Like tropomyosin, nebulin is associated with thin filaments and does not qualify as a thick myofilament.

Myosin is the only thick myofilament involved directly in muscle contraction mechanisms, whereas elastin, tropomyosin, and nebulin serve different functions in muscle and connective tissue structures and are not part of the thick filament category.

Correct answer: Encouraging speed during the clean and jerk exercise

Neuromuscular specificity refers to the modification of speed used during exercise to address certain goals.

Mechanical specificity is the reduction or addition of weight for an exercise, such as increasing weight for the bench press and decreasing weight for the squat. Metabolic specificity refers to the energy system being used during exercise. By manipulating rest time, the trainer can address different energy systems. 

Correct answer: Bending the knee and flexing the hip more

When modifying a stretch from targeting the biceps femoris (one of the three hamstring muscles located at the back of the thigh) to the piriformis (a small muscle located deep in the buttock, behind the gluteus maximus), it is essential to adjust the positions to effectively shift the focus. 

The piriformis is best stretched when the hip is flexed and the knee is bent. This positioning allows for better isolation of the piriformis as it involves rotating the hip while the knee is bent, bringing the ankle across the opposite thigh and pulling the knee toward the chest. This specific arrangement creates the necessary torque at the hip to stretch the piriformis muscle effectively.

Below are explanations for the incorrect answer options:

• Keeping the knee straight and elevating the leg higher: This modification primarily targets the hamstring muscles, including the biceps femoris. Keeping the knee straight and lifting the leg does not effectively engage the piriformis. This movement elongates the hamstrings through increased hip flexion with an extended knee, which does not provide the necessary hip rotation or knee flexion to target the piriformis.
• Applying lateral rotation to the hip without changing knee position: While lateral (external) rotation of the hip is a component needed to stretch the piriformis, doing so without adjusting the knee position (i.e., keeping the knee straight or not specifically flexing it) will not sufficiently isolate the piriformis. The piriformis is more effectively stretched when the knee is also flexed to enhance the rotational stretch by allowing the leg to cross the body, thereby creating a leverage effect at the hip.
• Maintaining a neutral hip and increasing knee extension: This approach is counterproductive for targeting the piriformis. Maintaining a neutral hip and extending the knee focuses the stretch more on the quadriceps and potentially the hip flexors, depending on the leg’s elevation. This positioning does not involve the necessary hip rotation or knee flexion that are critical for engaging the piriformis muscle.

To effectively change a stretch from focusing on the biceps femoris to targeting the piriformis, the specific combination of increasing knee flexion and hip flexion, followed by appropriate hip rotation, is essential. This method ensures the piriformis muscle is appropriately isolated and stretched, while the other described methods continue to target different muscle groups or aspects of the leg and hip that do not directly affect the piriformis.

Correct answer: Watching other clients or trainers successfully perform an exercise

Modeling is when a trainer or more experienced client demonstrates an exercise. This supports the building of self-confidence in clients. Self-confidence supports exercise adherence and often results in more confidence and exercise adherence. Fitness professionals should build their clients' confidence by creating an environment where performance accomplishments, modeling of the exercises, verbal persuasion, and self-imagery are used.

Correct answer: Polyunsaturated fatty acids

Fats are classified based on their level of saturation of hydrogen, which is why some fatty acids are classified as either saturated or unsaturated. Polyunsaturated fatty acids have multiple areas that are not saturated with hydrogen, unlike a saturated fat, which is a chain of carbons that is completely saturated with all of the hydrogen it can hold. Omega-3 fatty acids are a type of polyunsaturated fatty acid.

Specifically, omega-3 fatty acids have anti-inflammatory effects and help decrease blood clotting, and omega-6 fatty acids promote blood clotting and cell membrane formation.

Correct answer: Eating a healthy snack before going out to dinner 

Coping strategies involve anticipating issues that may prevent one from achieving their goals and taking preemptive steps to overcome these barriers.

Planning to work out during lunch is implementing an intention. Keeping an exercise journal is self-monitoring. Joining a gym is simply taking active steps toward achieving one's goals.

Correct answer: Vitamin C

The Dietary Reference Intakes (DRIs) are reference values used to help plan and assess the nutrient intake of healthy individuals. There are four nutrient-based values that are considered DRIs: 

• Recommended Dietary Allowance (RDA)
• Adequate Intake (AI)
• Estimated Average Requirement (EAR)
• Tolerable Upper Intake Level (UL)

The UL is the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. Vitamin A, vitamin D, iron, and zinc are common nutrients with the greatest potential for excess dosage in dietary supplements.

Correct answer: Thermoreceptors

Thermoreceptors are specialized sensory receptors that the human body utilizes to monitor and regulate its internal temperature. These receptors are located in the skin, as well as in the hypothalamus of the brain, which is a critical center for controlling thermoregulation. 

Thermoreceptors can detect changes in external and internal temperatures and send signals to the central nervous system. When a deviation from the body's optimal temperature range is detected, these receptors initiate responses to adjust the body’s temperature back to its normal state. This could include triggering mechanisms such as sweating, shivering, altering blood flow to the skin, and adjusting metabolic processes, all aimed at maintaining thermal homeostasis.

Mechanoreceptors receptors detect mechanical stimuli such as pressure, touch, vibrations, and stretch. They are essential for sensations like touch and proprioception, which is the body's ability to sense its position in space. However, mechanoreceptors do not play a role in detecting temperature changes or regulating body temperature, making them irrelevant to thermal regulation.

Baroreceptors are sensitive to changes in blood pressure. They are primarily located in the carotid arteries and the aorta. When they detect a change in the blood pressure, they send signals to the brain to adjust the cardiovascular system, such as heart rate and blood vessel dilation or constriction. Although these adjustments can indirectly influence body temperature, baroreceptors themselves do not detect temperature and thus are not involved directly in thermoregulation.

Osmoreceptors are sensitive to the osmotic pressure of body fluids, which is related to the concentration of solutes such as sodium. They play a crucial role in maintaining the body's fluid balance by influencing thirst and the release of hormones like AntiDiuretic Hormone (ADH). While fluid balance can affect overall thermoregulation, osmoreceptors do not directly detect or respond to temperature changes. Hence, they are not the sensory receptors that regulate body temperature in response to thermal stimuli.

While mechanoreceptors, baroreceptors, and osmoreceptors each play distinct and crucial roles in the body's function, they do not contribute directly to the sensory detection and regulation of temperature. This task is specifically carried out by thermoreceptors, making them the correct answer to the question regarding the regulation of body temperature.

Correct answer: Age-related loss of skeletal muscle mass

Sarcopenia is the age-related loss of skeletal muscle mass. Sarcopenia diminishes functional capacity in older adults. However, resistance training and SAQ training can help slow and even reverse this process.

Correct answer: Fiber

Fiber does not classify as a macronutrient, primarily because it is not used by the body as a primary source of energy, which is a defining characteristic of macronutrients. Fiber is a type of carbohydrate that the human body cannot digest. While it is crucial for digestive health, helping to regulate sugar absorption and maintain bowel health, it does not provide energy in the same way that other macronutrients do. Instead, fiber passes through the digestive system relatively intact, aiding in various digestive processes and providing health benefits, such as reducing the risk of certain diseases, but without contributing significant caloric content.

Carbohydrates are a classic macronutrient, essential for providing energy to the body. They are the body's preferred energy source, and they break down into glucose, which is used to fuel cellular activities. Including complex carbohydrates (like whole grains) and simple carbohydrates (like sugars), they play a fundamental role in the nutritional balance.

Lipids, commonly referred to as fats, are another major macronutrient. They are crucial for long-term energy storage, insulating and protecting vital organs and aiding in the absorption of fat-soluble vitamins (vitamins A, D, E, and K). Fats provide more than twice the energy per gram as carbohydrates or proteins, making them a dense energy source.

Proteins are macronutrients made up of amino acids, which are essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Like carbohydrates, they provide energy, but their primary role is not energy supply; instead, they are critical for growth and maintenance of body tissues.

While carbohydrates, lipids, and proteins all serve as essential macronutrients providing energy and supporting various bodily functions, fiber, although important for digestive health, does not provide energy and thus does not meet the criteria to be classified as a macronutrient.