NASM-CPT Resistance Training and Exercise Technique 1 — Questions and Answers
Question 1: Which muscle action occurs when the muscle generates force while lengthening?
- Concentric
- Isometric
- Eccentric (Correct answer)
- Isokinetic
Correct answer: Eccentric
Eccentric muscle action occurs when the muscle produces force while lengthening, such as lowering a weight under control.
Question 2: According to NASM, what is the primary purpose of the stabilization endurance phase (Phase 1) of the OPT model regarding resistance training?
- Maximal strength development
- Improving neuromuscular efficiency and joint stability (Correct answer)
- Increasing muscle hypertrophy
- Developing power output
Correct answer: Improving neuromuscular efficiency and joint stability
Phase 1 focuses on improving neuromuscular efficiency, stabilization strength, and postural control before progressing to higher-intensity training.
Question 3: What is the recommended repetition tempo for the stabilization endurance phase of resistance training in the NASM OPT model?
- 1/0/1
- 2/0/2
- 4/2/1 (Correct answer)
- 2/2/2
Correct answer: 4/2/1
NASM recommends a 4/2/1 tempo (4-second eccentric, 2-second isometric, 1-second concentric) during Phase 1 to improve neuromuscular control.
Question 4: A client performs a squat and exhibits an anterior pelvic tilt. Which muscle is most likely overactive and should be inhibited?
- Gluteus maximus
- Hamstrings
- Hip flexors (Correct answer)
- Tibialis anterior
Correct answer: Hip flexors
Overactive hip flexors pull the pelvis anteriorly, contributing to anterior pelvic tilt during movement assessments.
Question 5: Which of the following best describes the principle of progressive overload in resistance training?
- Decreasing rest periods between sets over time
- Systematically increasing training demands to stimulate continued adaptation (Correct answer)
- Performing the same workout every session for consistency
- Alternating between upper and lower body exercises
Correct answer: Systematically increasing training demands to stimulate continued adaptation
Progressive overload requires gradually increasing training variables (volume, intensity, frequency) to continually challenge the body and drive adaptation.
Question 6: When performing a barbell back squat, what should the client's knee position be relative to the toes?
- Knees should track over the second and third toes (Correct answer)
- Knees should always stay behind the toes
- Knees should point inward to engage the glutes
- Knee position does not matter if the back is straight
Correct answer: Knees should track over the second and third toes
NASM teaches that the knees should track in line with the second and third toes to maintain proper alignment and reduce injury risk.
Question 7: What is the term for the maximum amount of force a muscle can produce in a single maximal effort?
- Muscular endurance
- Muscular power
- Maximal strength (Correct answer)
- Rate of force development
Correct answer: Maximal strength
Maximal strength is defined as the maximum force a muscle or muscle group can produce in a single maximal voluntary contraction.
NASM-CPT Resistance Training and Exercise Technique 1
Which muscle action occurs when the muscle generates force while lengthening?