2024 NASM CPT Exam 4 New Full Questions and Answers ( Included ) 100% Correct
- OPT model levels 1-5
Answer: stabilization endurance strength endurance
muscular development maximal strength power
- stabilization endurance phase
Answer: phase 1 of 5 (stabilization level)
develop proper movement patterns: squat, press, pull, press, hip hinge, and multi-planar movements correcting imbalance help with stabilization promote confidence and adherence to exercise
3. stabilization endurance: sets, reps, tempo
Answer:
sets: 1-3 (resistance training, core, balance, optional things)
reps: 12-20 (ressistance, core, balance exercises)
tempo: 4-2-1 (seconds down, 2 second hold, 1 second up)
4. stabilization endurance: rest, warm up, cool down, stretching
Answer: 0-90 seconds warm up/cool down 1-3 sets of SMR and static stretching
static stretching key here for muscular imbalances
- strength endurance phase
Answer:
phase 2 of 5 (strength level) strength movement immediately follows the stabilization move progressed by increase proprioceptive demand, volume, intensity or shorter breaks 1 of 3 strength phases
6. strength endurance: sets, reps, tempo
Answer:
sets: 2-4 (core, balance, resistance training, optional)
reps: 8-12 (resistance, core, balance)
tempo: 2-0-2 (2 seconds down, no hold, 2 seconds up)
7. strength endurance: rest, warm up, cool down, stretching
Answer: rest: 0-60 seconds static and SMR in cool down active warm up (1-2 sec hold 5-10 reps)
- muscular development phase
Answer: phase 3 of 5 (strength level) 1 / 3
focus on higher volume of work at moderate-to-high intensity with minimal rest
9. muscular development: sets, reps, tempo
Answer:
sets: resistance 3-6 sets, core and balance 2-4 sets for core and balance
reps: resistance 6-12, core and balance 8-12
12-20 is allowed if more muscular endurance is desired
tempo: 2-0-2 for required movement
10. muscular development: warmup, rest
Answer: active stretching 1-2 second hold, 5-10 reps
- muscular development
Answer: rest: 0-3 min rest for resistance training 0-60' rest for core, plyo, balance, saq
- muscular endurance: for resistance training, how long does it take for ATP to recover
almost 100%?
Answer: up to 3 minutes
- maximal strength phase
Answer: phase 4 of 5 (strength level) optional phase of OPT model
for experienced lifters/athletes who make their way up the model
14. maximal strength: sets, reps, tempo
Answer:
sets: 4-6 sets for resistance training, 2-4 for core and balance
reps: 1-5 for resistance, 8-12 for core and balance
tempo: explosive or as fast as possible with good form
- maximal strength
Answer: rest: 2-4 minute rest for resistance 0-60' for core and balance greater than 6 sets is ok for advanced athletes
- power training phase
Answer: phase 5 of 5 (power level) high force and velocity exercises to increase power supersets with contrasting loads
17. power training: sets, reps, tempo
Answer:
sets: 3-5 for resistance training
reps: 1-5 for resistance (85%-100% 1RM) and 8-10 for power (30%-45% 1RM)
tempo: explosive or as fast as possible with good form
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18. power training: rest
Answer: rest: 1-2 minutes between pairs 3-5 mins between circuits dynamic stretching in warm up (only standard in power) core and balance moves are option in this phase (only in power)
- OPT model patterns
Answer: ALL warm ups include
- SMR for 1-3 body parts (holding 30' on tender)
- stretching (static>active>dynamic) ALL cool-downs are the same
- SAQ progression
Answer:
1) stabilization endurance (limited horizontal inertia and unpredictability) 3) muscular development (inc. horizontal inertia and limited unpredictability) 5) power (max horizontal inertia and unpredictability)
- OPT model phases for body fat reduction
Answer: phases 1,2,3
- stabilization phase
- strength endurance
- muscular development
- OPT model phases for increasing lean mass
Answer: phase 1 initially
- stabilization endurance cycle phases 2,3,4
- strength endurance
- muscular development
- maximal strength
- OPT model phases for sports performance
Answer: phases 1,2,5
- stabilization endurance
- strength endurance
- power
- periodization
Answer: systematic planning of physical training goal: reach best performance for a specific time fram or event achieved by changing up exercise variables when appropriate
- microcycle
Answer: week long block
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