NASM CPT Chapter 14

Question 1

**Stabilization & Strength are best developed with how many sets?

Answer 1

1-3 (both),

but Strength specifically 2-4.

Question 2

**Hypertrophy is best developed with how many sets?

Answer 2

3-5.

Question 3

**Maximal Strength is best developed with how many sets?

Answer 3

4-6.

Question 4

**Power is best developed with how many sets?

Answer 4

3-6.

Question 5

**Stabilization & Strength are best developed with a training intensity of _____?

Answer 5

50-70% of 1RM (1 rep maximum) (both) -STABILITY.

(However you won’t know w/ a new client because you’re not doing those exercises).

70-80% of 1RM for STRENGTH.

Question 6

**Hypertrophy is best developed with a training intensity of _____?

Answer 6

75-85% of 1RM.

Question 7

**Maximal Strength is best developed with a training intensity of _____?

Answer 7

85-100% of 1RM.

Question 8

**Power is best developed with a training intensity of _____?

Answer 8

30-45% of 1RM.

Question 9

**Stabilization and Strength are best developed with what type of repetition tempo?

Answer 9

Slow repetition tempo. Ex: 4/2/1 (both)(STABILIZATION exercise 12-20 reps).
&
2/0/2 STABLE Strength exercise (8-12 reps),
4/2/1 UNSTABLE Strength exercise

Question 10

**Hypertrophy is best developed with what type of repetition tempo?

Answer 10

Moderate tempo. Ex: 2/0/2

Question 11

**Maximal Strength is best developed with what type of repetition tempo?

Answer 11

Explosive/fast tempo.

Question 12

**Power is best developed with what type of repetition tempo?

Answer 12

Explosive/fast tempo.

Question 13

**Stabilization and Strength are best developed with what duration of a rest interval?

Answer 13

0-90 seconds (both) STABILIZATION.

0-60 seconds STRENGTH.

Question 14

**Hypertrophy is best developed with what duration of a rest interval?

Answer 14

0-60 seconds.

Question 15

**Maximal Strength is best developed with what duration of a rest interval?

Answer 15

3-5 minutes.

Question 16

**Power is best developed with what duration of a rest interval?

Answer 16

3-5 minutes.

Question 17

**20-30 seconds rest will allow approx. what % recovery of ATP & PC?

Answer 17

50%.

Question 18

**40 seconds rest will allow approx. what % recovery of ATP & PC?

Answer 18

75%

Question 19

**60 seconds rest will allow approx. what % recovery of ATP & PC?

Answer 19

85-90%

Question 20

**3 minutes rest will allow approx. what % recovery of ATP & PC?

Answer 20

100%

Question 21

**Anytime you alternate arms, that’s a __________.

Answer 21

Progression.

Question 22

**What is the upper body progression continuum?

Answer 22

Two arm–>Alternating Arms –>Single Arm –>Single-Arm with trunk rotation.

Question 23

**A progression for the stability ball 2-arm dumbbell chest press in the stabilization phase is?

Answer 23

Alternating arms.

Question 24

**Periodization means we should break up a training program into progressive phases of _______.

Answer 24

4-6 weeks.

Question 25

**A goal of phase 1 (stabilization training) is?

Answer 25

Increasing muscular endurance.

Question 26

**Which of the following phases do you superset a stable exercise with an unstable exercise?

Answer 26

Phase 2-Strength Endurance.

Question 27

**Example of a superset in phase 2?

Answer 27

Bench press (stable) followed by a stability ball pushup (unstable).

Question 28

**Which of the following is the best represented rep range for phase 2?

Answer 28

12-20. (NOT 8-12). NASM groups Stabilization & Strength together in this section. Keeping the acute variables the same for both on test.

Question 29

**What is the recommended set range for phase 2?

Answer 29

1-3.