NSCA CPT Study Guide 2025 EXAM QUESTIONS AND CORRECT ANSWERS (VERIFIED ANSWERS)|AGRADE

Basic prescription guidelines for aerobic training

- 150 minutes per week (30 minutes a day, 5 days) of moderate intensity

- 75 minutes per week of vigorous intensity

Basic prescription guidelines for resistance training

- At least 2 days per week for 45-60 minutes

- 3 sets of 12-15 reps

- 30 second rest intervals between sets

- 7-9 exercises

How to measure intensity

HR, METS or VO2 max

Average VO2 max for sedentary individual and athlete

35 ml/kg/min, 70 ml/kg/min

Mild, moderate and severe obesity BMI

Mild: 25-30

Moderate: 30-35

Severe: 35 +

Linear vs Alternation periodization

Linear: Weight is increased and reps are decreased

--- good for beginners and intermediates

Alternation: Alternating between volume and intensity

--- good for advanced

Initial stage of conditioning

- 10-15 minute warm up

- Moderate intensity for 15-30 minutes

- 40-60% HRR

- 3-4 days

Improvement stage of conditioning

- 10-15 minute warm up

- 30 minutes, increase duration 10-20% every week

- 50-85% HRR

Three major types of stretching

- Static: Corrective measure. Passively taking muscles to the point of tension and holding for 10-30 seconds

- Ballistic: Uncontrolled bouncing, jerking or posing to achieve great ROM. Muscles contract and can possibly tear

- PNF: Designed for rehabilitation. Facilitates muscle relaxation and fuller ROM

Common strength training routines

- Single set

- Multiple set

- Pyramid: Increasing or decreasing weight with each set

- Superset: Two exercises within the same muscle group

- Circuit: Series of exercises back to back with no rest

- Split: Different body parts on different days

- Horizontal loading: Complete all sets of an exercise before moving on to another exercise

- Vertical loading: Complete one set of all exercises before moving on to another set

Plan for clients who have a goal of overall health and well being

- Flexibility 5-7 days a week

- Cardio 3-5 days a week for at least 150 minutes

- Resistance training 2-3 days a week for 45-60 minutes

When should the exerciser inhale? Exhale?

Inhale during contraction, exhale during eccentric movement

Four phases of Valsalva Maneuver

1. Initial pressure rise: Blood forced out of pulmonary circulation into the LA. Caused mild rise in SV

2. Reduced venous return and compensation: Pressure in chest impeded and returns system blood to hear, decreasing SV. Blood vessels constrict with some rise in pressure while pulse rate increase

3. Pressure release: Pressure in chest released, aorta reexpands, slight fall in SV. Venous blood enters heart and CO increases

4. Return to CO: Blood return to heart is enhanced and CO rises, pulse rate regulates

Three basic muscle actions ranked from strongest to weakest

1. Eccentric: Exerting less force than placed on it. Moves in same direction as resistance

2. Isometric: Maintains length. No movement

3. Concentric: Exerting more force than being placed on it

Five essential components when designing a program

1. Mode: Type

2. Frequency: How often per week

3. Intensity: Measured by THR, talking test, RPE

4. Duration: How long

5. Progression: Changing workouts

Four Exercise Principles

1. Specificity

2. Adaptation

3. Overload

4. Progression

Acute adaptations

- SV increases

- CO increases

- Respiratory Response increases

Chronic adaptations

- Ventilation increases due to increased TV and frequency

- Pulmonary diffusion is enhanced

- Muscle O2 utilization increases

- Calorie expenditure increases

- RBC's increase carrying capacity, cardiac muscle increases, lower BP and reduced blood lipids

Guidelines for pregnant women

- 15 minute workouts, add 2 minutes weekly

- Supine position is not recommend after 16 weeks

- Low impact

Guidelines for adolescents

- 2-3 days

- Single set workouts

- 12 exercises per workout

- 2-3 sets of 10-15 reps

Guidelines for post menopausal women

- 2 days

- 45 minutes

- High intensity

- 80% 1RM

CVD risk factors

- High BP

- High cholesterol

- Excess weight

- Physical inactivity

- Smoking

- Diabetes

- Excessive alcohol

- Illegal drugs

- Stress

- Previous heart attack

- Family history

- Increasing age

- Gender

- Race

Atherosclerosis risk factors

- High intake of saturated fat

- High BP

- Smoking

Eating disorders and exercise

- Contraindications= mod-high intensity & high impact

- Wait until the person has reached 90% of their ideal BW

Diabetes

Type 1: Insulin producing beta cells are destroyed. Treatable and maintainable, can not be prevented

Type II:Receptors become insulin resistant causing hyperglycemia. Can be preveneted

Orthopedic concerns

- Arthritis

- Osteoporosis or osteopneia: Weight bearing exercises. Avoid high impact workouts and hip flexion.

- Back pain: Lumbar strengthening

- Fibromyalgia: 5 minute walking --> 20-30 minutes

Hypertension and exercise

- Need to take GXT first

- 3-4 sessions

- 15-30 minutes

Hyperlipidemia and exercise

- 2-3 sessions

- At least 30 minutes

Respiratory concerns and exercise

- 3-5 days per week

- 20-60 minutes

Peripheral vascular disease and exercise

- 2-3 days per week

- 30-60 minutes

Metabolic syndromes and exercise

- 3-4 days per week

- 20-30 minutes

- Mod-high intensity

Stokes and exercise

Three week cycles alternating between light and heavy loads

COPD main conditions

1. Emphysema

2. Chronic asthmatic bronchitis

3. Asthma

4. Cystic fibrosis

Conditions that can lead to restrictive lung disease

1. Interstital lung disease/pulmonary fibrosis

2. Sarcoidosis

3. Obesity

4. Scoliosis

5. Muscular dystrophy

Risk factors for Type II diabetes

- Obesity

- Ethnicity

- Insulin resistance

- Hypertension

- Family history

- Sedentary lifestyle

- Age

Risk factors for Metabolic Syndrome

- Central obesity

- Atherogenic Dyslipidemia: High tri, low HDL

- Insulin resistance/glucose intolerance

- Pro inflammatory State

- Prothrombin state

- Hypertension: 130/85+

Effects of exercise on metabolic syndrome

- Hypertension: Reduces SBP

- Dyslipedmia: Lowers cholesterol, LDL and triglyceride

- Glucose intolerance: Benefits insulin sensitivity

- Obesity: Lose weight

Effects of exercise on diabetes

Controls blood sugar level by using glucose as a fuel

Effects of exercise on CAD

- Decreases BP

- Decreases cholesterol, LDL and triglycerides

- Increases HDL

- Improves glucose tolerance

- Decrease BF% and waist circumference

- Reduces CO demand increasing angina thresholds

- Reduced platelet aggregation

- Improves endothelia function and tone

Three types of feedback

- Corrective

- Negative

- Positive

The level of demand that an activity places on the body

intensity

There is a desired level of overload that should be achieved in an optimal amount of time

progression principle

Training methods and modes

- Resistance

- Plyometrics

- Speed and agility

- Flexibility

- Aerobic

- Interval

Muscular Endurance

Ability of a muscle to contract repeatedly without rest

- 12-25 reps

- 1-3 sets

- Light resistance

- 0-90 second rest period

Hypertrophy

Increasing muscle size

- 3-6 days per week

- 8-12 reps

- 3-4 sets

- Moderate resistance

- 1-3 minute rest periods

Maximal strength

Ability to lift a very heavy object

- Low reps

- 4-6 sets

- 2-5 minute rest period

Power

Usually done by athletes; endurance + strength + speed

- 3-6 days per week

- 1-10 reps

- 3-6 sets

- 3-5 minute rest period

Aerobic Endurance

- 5-7 days per week

- 20-60 minutes

Flexibility

- 5-7 days per week

Three types of stretching

- Static: Hold for 10-30 seconds. 1-2 sets

- Active: Short holds and movements. 3-5 sets, 5-10 reps

- Dynamic: Continuous moment. 10 reps

Number of repetitions for each goal

- Msucular endurance: 12-25

- Hypertrophy: 8-12

- Max strength: Low

- Power: 1-10

Number of sets for each goal

- Msucular endurance: 1-3

- Hypertrophy: 3-4

- Max strength: 4-6

- Power: 3-6

Rest periods for each goal

- Msucular endurance: 0-90 seconds

- Hypertrophy: 1-3 minutes

- Max strength: 2-5 minutes

- Power: 3-5 minutes

Open Chain movements

Joint moving farthest from the center of the body moves freely, while the farthest most distal joint remains fixed.

- Bench press

- Ham curls

- Leg extensions

- Bicep curl

- Bent over row

- Overhead press

Closed Chain movements

Distal joint does not move

- Pushup

- Squat

- Pull ups

Classification of different types of exercise

1. Core: 2+ joints, large muscle groups

2. Structural: Affect spine

3. Power: Explosive

4. Assistance: 1 joint, smaller muscle groups

5. Sport Specific: Mimic sports

Assistance exercise examples

- Lunges

- Split squat

- Triceps pull down

- Skull crusher

- Bicep curl

Core exercise examples

- Olympic lifts

- Squat

- Dead lift

- Overhead press

- Bench press

Ideal training volume

2-6 sets of 6 or fewer reps

Risk Stratification- Positive risk factors

- Family history of disease: Death before 55 (M) or 65 (F)

- Smoking: Smoke, recently quit, or exposed to 2nd hand

- Hypertension: >140/>90

- Hypercholesterolemia: >200 or HDL .35

- Impaired Fasting Glucose: >110 on at least 2 occasions

- Obesity: >30 or waist girth >39.4

- Sedentary lifestyle

Risk Stratification- Negative risk factors

High HDL: >60

Low Risk

Men <45 years of age and women <55 who are asymptomatic wile meeting no more than one risk factor

Moderate Risk

Men >45 years of age and women >55 who have met threshold for two or more risk factors

High Risk

Individuals with one or more signs and symptoms listed or a known cardiovascular, pulmonary or metabolic disease

At what risk level is physician supervision recommended during moderate exercise?

Only high risk

At what risk level is physician supervision recommended during vigorous exercise?

Moderate and high risk

At what risk level does a sub maximal test need to be supervised by a physician?

Only high risk

At what risk level does a maximal test need to be supervised by a physician?

Moderate and high risk

What is orthopnea

A sensation of breathlessness the occurs in the recumbent position. Sensation is relieved by sitting or standing. Indicative of LV dysfunction

Absolute contraindications

- Acute MI within 2 days

- Unstable angina

- Uncontrolled arrhythmias

- Symptomatic severe aortic stenosis

- Uncontrolled symptomatic heart failure

- Acute pulmonary embolus

- Acute myocarditis or pericarditis

- Acute aortic dissection

- Suspected or known dissection aneurysm

- Acute system infection accompanied by fever, aches or swollen lymph glands

Relative contraindications

- Left Main Coronary stenosis

- Moderate stenotic valvular heart disease

- Electrolyte abnormalities

- Severe arterial hypertension

- Tachyarrythmias or bradyarryhtmias

- Hypertrophic cardiomyopathy

- Neuro, musculoskeletal, or rheumatoid disorders

- Ventricular dysryhthmias

- Uncontrolled metabolic disease

- Chronic infectious disease (hepatitis, AIDS)

- Mental or physical impairment

- High degree AC block

Absolute indications to terminate the test

- Suspicion of MI

- Onset of angina

- Drop in SBP

- Signs of poor perfusion

- Severe shortness of breath

- CNS symptoms (ataxia, vertigo, gait)

- Arrhythmias

- Technical inability to monitor ECG

- Request by patient to stop

Relative indications that require special attention

- Increasing chest pain

- Shortness of breath

- Wheezing

- Leg cramps

- Hypertensive response

- Pronounce ECG changes

- Exercise induced BBB

- SVT

Cardiovascular endurance tests

1. ECG: HR, BP, ventilation, O2 uptake

2. 3 minute step test: Based on how quickly the heart returns to normal after exercise

3. Bruce Protocol/Treadmill: Functional capacity. Max test

4. Cycle ergometer

5. Arm ergometer

Who can take the 3 minute step test? The Bruce Protocol or Treadmill test? Ergometer test?

- 3 minute step: Healthy individuals

- Bruce: CHD patients, athletes, individuals who mention chest pain, accelerated HR or breathing problems

- Ergometer: Neuromuscular disorders

Muscular Strength tests

1. 1RM test: Measures heaviest weight which can be lifted

2. Handgrip Dynamometer: Development of grip strength

Steps for 1RM test

1. Once familiarized with the movement, have the client under a light warm up of 5-10 reps at 40-60% of their perceived maximum resistance

2. Rest 1 minute with light stretching, and then perform 3-5 reps at 60-80% of their maximum resistance

3. Add 5 pounds. If successful, add a rest period of 5-10 minutes before adding 5-10 more pounds. Repeat until they can't successfully lift the weight anymore

4. Divide 1RM by BW to express relative to their weight

Muscular Endurance tests

1. Patrol Curl Up: Touch 2nd piece of tape as many times as possible with fingers for 1 minute

2. Push up: Stop when they can't perform 2 consecutive reps in good form

BMI equation

703 x (Weight in lbs)/(Height in inches)

or Weight in kg/Height in m

BMI scale

Underweight: <18

Normal: 18.5-24.9

Overweight: 25-29.9

Obese: >30

Skinfolds

Measures subcutaneous fat thickness at specific sites of the body using caliper.

How to perform skin fold measurements

1. Take skin fold measurements on right side

2. Identify and mark all sites

3. Thumb and index finger 3 inches perpendicular to fold

4. Grasp fold firmly less that 1/2 inch above marked site

5. Do not release during measurement

6. Place jaws on slipper 1/2 inch below fingers

7. Take measurement 4 seconds after pressure is release

Measuring sites for skin fold tests

- Triceps: Vertical

- Thigh: Vertical

- Midaxillary: Vertical

- Abdominal: Vertical

- Biceps: Vertical

- Calf: Vertical

- Suprailium: Diagonal

- Chest: Diagonal

- Sub scapular: Diagonal

- Suprailiac: Diagonal

Bioelectrical Impedance Test

Low level current is administered and flows through intracellular and extracellular fluids of the body to determine body comp

Tests for speed, agility and power

Speed: 40 yard and 120 yard dash

Agility: Cone drills and T-Test

Power: Jump test, 300 yard shuttle

Performance Tests for Power

- Upper body: Ballistic bench press or med ball throws

- Lower body: Vertical and broad jumps

Healthy and Non-Healthy Fats

Healthy: Mono and polyunsaturated

-- lower cholesterol and risk of diseases

Non healthy: Saturated and trans fat

-- hard to dissolve and breakdown

1 inch = ______ cm, 1 cm= ______ inch

1 inch = 2.54cm

1 cm = .39 inch

50 inches --> cm

50 cm ---> inches

50 inches x 2.54 = 127 cm

50 cm x .39 = 19.5 inches

1 lb = _____ kg , 1 kg = _______ lb

1 lb = .45 kg

1 kg = 2.2 lbs

50 lbs ---> kg

50 kg ----> lbs

50 lbs x .45 = 22.2 kg

50 kg x 2.2 = 110 lbs

When should a personal trainer perform the first fitness assessment?

After a consultation and health appraisal

A fitness assessment identifies the clients

strengths and weaknesses

A BP reading of 145 mmHg would be considered

Stage 1 Hypertension

The YMCA Bench press is a set of

Muscular endurance

The ballistic bench press test assesses

Upper body power

Anaerobic capacity (power endurance) is assessed with the

300 yard dash

Which aerobic test is generally best for older adults?

Rockport walking test

What is the most accurate tool for measuring weight

Certified balance beam scales

An overhead squat assessment can be sued to evaluate

Posture and muscular balance