NSCA Program Planning Practice Test

These questions are part of the practice quiz. Start practicing

• Why is tempo specification included in exercise prescriptions?
• Which measure represents the pressure exerted against arterial walls during ventricular contraction?
• Which of the following is classified as a high-intensity plyometric drill?
• For a 35-year-old female client with a resting heart rate of 65 bpm and a predicted VO2 max of 40 ml/kg/min who wants to participate in a 10K run and has been walking/jogging for 2 months, what is the best training recommendation?
• What is the primary purpose of macrocycles, mesocycles, and microcycles in periodization?
• How is NSCA-guided athlete readiness and monitoring typically incorporated into programming?
• In a client with chronic low back pain due to anterior pelvic tilt, flexibility improvements should target which hip muscle group?
• A client has been participating in a resistance training program for the past 3 months and has a goal to perform 10 reps with each exercise. The final sets across the three sessions were: Bench press 65 lb x 10, 65 lb x 12, 65 lb x 12; Lat pulldown 45 lb x 9, 45 lb x 11, 45 lb x 10; Shoulder press 20 lb x 11, 20 lb x 12, 20 lb x 11. What load should she use during her next exercise session?
• If a client shows choppy sprint mechanics, which training method would be most appropriate to address this within a program?
• How should progression be planned for an athlete during in-season programming?
• To maintain phosphagen stores during high-intensity sprint work, rest intervals should be:
• Which term describes a mid-term block within a periodized plan that targets a specific adaptation?
• To correct a client who takes short, choppy steps while sprinting, which exercise would be most appropriate to include?
• In an untrained individual, the primary mechanism of increases in strength during the first 8 weeks of resistance training is due to which physiological adaptations?
• Why is variation in training important within a microcycle?
• Which exercise in the list is a posterior chain exercise?
• In resistance training, what does a macrocycle typically span?
• What is the client’s resting heart rate?
• Which exercise among the six described primarily targets the core and trunk muscles?
• Which two factors primarily determine the dominant energy system during exercise?
• Which physiological adaptation occurs in response to a resistance training program?
• How should a training program address injury risk and prehabilitation?
• Why might an athlete perform a taper before a championship or major event?
• Tonnage in resistance training is defined as?
• On a 1-10 RPE scale, which value corresponds to a hard exercise intensity?
• Which aspect of an exercise session primarily determines which energy system will be used to produce ATP?
• In a four-day weekly upper-lower split, which schedule matches the example: Upper on Saturday and Wednesday; Lower on Sunday and Thursday?
• Which principle states that training should be gradually increased in difficulty as the athlete adapts?
• Which mode of exercise was recommended for the client’s primary conditioning?
• For hypertrophy-focused training, what is a typical rest interval between sets?
• What is the recommended duration for each training session?
• How should a program address repetition maximum testing for tracking progress?
• Where are connective tissue changes most likely to occur in response to training?
• When developing a resistance training program for children, the trainer should observe which guideline?
• Which modification is recommended for exercising during pregnancy?
• For muscular hypertrophy, which prescription is most effective for a high school athlete during the off-season?
• What is the recommended sequence for a training session that includes both resistance and plyometric work?
• How should progressive loads be applied for youth athletes compared with adults?
• In response to resistance training, which neural adaptation is most associated?
• Which of the following is NOT part of the described six-exercise sequence?
• A trainer ends the final sprint interval after a client gives full effort on the first five intervals. This technique is an example of what?
• A personal trainer designs a program for a client using the push-pull program design method. Which of the following exercises should follow the exercise shown? (Video Of Dumbbell Chest Press)
• After the first four weeks of resistance training, a previously sedentary client increases her 1RM leg press by 15 pounds. Which mechanism is primarily responsible?
• What target heart rate was specified for the treadmill running in the plan?
• When developing a resistance training program for children, the trainer should observe which guideline?
• Using the Karvonen formula, what is the target heart rate of a 50-year old female client (resting heart rate 70 bpm) prescribed 60% intensity?
• Which pair of exercises is an example of a superset?
• For a client with severe knee osteoarthritis who wants to lose body fat, which exercise would be contraindicated?
• What is the concept of progressive overload?
• What is an appropriate method to integrate conditioning and resistance training when time is limited?
• A trainer designed an upper and lower body resistance program. Which scheduling arrangement is most appropriate?
• How should training specificity influence exercise selection for a given sport?
• In hot environments, what training modification helps maintain safety during training?
• Hypertrophy development typically uses which rep range per set?
• When might you use a tri-set or giant set in a program?
• When sequencing exercises within a session, which type of exercise should generally come first?
• An 82 year-old female client feels nervous when walking down stairs. She would like to improve balance. While she occasionally walks with a friend, she is otherwise sedentary. What exercise would be the most appropriate to begin with?
• A client exercises three times per week for 30 minutes at 70-85% of HR Max. Which of the following is most likely to increase after six months?
• For home-based training aimed at hypertrophy, which equipment combination is most appropriate?
• For maximizing strength development, which rest period range is commonly recommended between heavy sets?
• A female client wants to prepare for her first 10 km race. Which of the following systems will be affected most during the initial stage of aerobic training?
• In designing a sport-specific resistance program, which phase of periodization typically emphasizes hypertrophy and foundational strength first?
• What is the purpose of a deload week?
• Which of the following decreases with resistance training and increases with aerobic training?
• Which split is organized by movement pattern and often involves more frequent workouts?
• A 30-year-old pregnant female begins resistance training. At the beginning of her second trimester, what modification should be made to her program?
• What is the primary purpose of maintenance-focused training during the competitive season?
• A client experiences back pain while performing the exercise shown. Which of the following exercises would be more appropriate for training the same muscles?
• What is 'training specificity'?
• Which of the following best describes non-linear progression across microcycles?
• A 5-foot-6-inch, 188-pound, 44-year-old client wants to begin a formal exercise program. He has no history of disease. Results of his fitness evaluation are as follows: Partial curl up 25; Body fat 32%; 1.5 mile run 12:45; Estimated 1RM Bench press 205 pounds. Which of the following needs improvement?
• Which variable is most appropriate to adjust first when progressing a resistance training program for a novice?
• Which hypertrophy protocol is most appropriate for someone with nine months of weight training experience?
• Which statement best describes a power-focused training principle?
• During the initial interview a client states that she enjoys riding her bike for exercise. The trainer replaces biking with running after the client misses one session. Which of the following was used to motivate the client?
• A new client with a history of low back pain has been cleared for exercise. In addition to the shown exercise, which other exercise should be included?
• What is the predicted VO2 max for the client in ml/kg/min?
• For a client with nine months of weight training and a back squat of 150 pounds, which hypertrophy protocol is most appropriate?
• Immediately after a single resistance training bout, concentration of which substrate in muscle decreases?
• What is the method of measuring aerobic exercise intensity based on increments of resting Oxygen uptake?
• What is the role of a conditioning program in athletic preparation?
• An untrained client has an estimated 1 RM of 250 lb on the leg press. Which of the following is the most appropriate range to use when beginning an exercise program for hypertrophy?
• Which rest interval is most appropriate for maximizing strength gains in a high-intensity resistance program?
• How should training be adjusted for youth athletes compared with adults?
• Which of the following statements about exercise order best reflects the correct principle?
• What is the goal of strategic periodization for skill development?
• How should a periodized plan address maintenance during a competitive season?
• Which term describes the year-long plan that contains multiple mesocycles?
• Which of the following exercises would have the greatest impact on bone mineral density?
• What term best describes removing biking after a missed session to decrease the unwanted behavior?
• Which of the following is an open kinetic chain exercise?
• Which modification is most effective in reducing overtraining risk in a high-frequency training plan?
• Which aerobic training adaptation is commonly associated with training and is mentioned in the material as a focal change?
• During the preparatory phase, what is the primary goal?
• Which training variable is most directly related to manipulations of training intensity?
• What is the term for regularly scheduled but-managed variation in training to prevent plateaus?
• Which approach best describes athlete readiness monitoring used to adjust load and volume?
• Power development commonly uses which combination of reps and loads?
• In a four-day weekly program that alternates upper-body and lower-body workouts, what is the common term for this split?
• In a periodized program, what is the purpose of a 'peaking block'?
• Which physiological mechanism largely explains initial gains in strength after starting resistance training?
• What is the recommended structure for a general warm-up?
• Which describes all motor units?
• To address chronic hamstring strains when running the bases in softball, which exercise is most beneficial?
• In-season programming, what is a priority regarding volume and performance?
• A high intensity resistance training program using 3 minute rest periods between sets and exercises is designed primarily to improve which of the following?
• Which pair constitutes a supersets pair used in resistance training?
• How is training volume commonly defined?
• Which of the following best describes training specificity in relation to sport performance?
• A client is unable to maintain the bar in the position pictured during the catch phase. Which recommendation would be most appropriate?
• A 33-year-old female client has a 10 RM of 70 pounds on the machine chest press. Which load is most appropriate for performing 12 reps?
• Which of the following best describes the recommended weekly frequency for this client’s resistance training plan?
• In the second trimester of pregnancy, which cardiovascular change is commonly observed?
• A client recovering from a patellofemoral injury is instructed to limit knee flexion to 60 degrees. Which exercise would be most appropriate to include?
• Time under tension is primarily affected by which element of tempo prescription?
• Which metric most directly indicates training intensity when the goal is hypertrophy?
• What is 'rate of perceived exertion' (RPE) and how is it used in programming?
• When ROM is restricted, which approach best preserves progress in resistance training?
• What is the primary difference between a push/pull/legs split and an upper/lower split?
• Why are Olympic lifts sometimes replaced with variations for novice athletes?
• What is a key characteristic of the phosphagen energy system?
• Which guideline is appropriate for a trainer to follow when training a pregnant client?
• Which factor should be considered when prescribing exercise selection for individuals with mobility limitations?
• In a training session that combines resistance and plyometric work, which reason best explains why technique is emphasized during resistance work first?
• For a depth jump, which plyometric drill is considered high-intensity?
• To maximize hypertrophy training potential at home, which equipment setup is most appropriate?
• A client has shoulder impingement syndrome. Which of the following would be the most appropriate substitute for the shown back squat?
• Which physiological change commonly occurs in the second trimester of pregnancy?
• To train muscular endurance, which repetition range is most appropriate?
• A personal trainer offers free sessions to a client who achieves her goals within a predetermined time. Which motivational technique is this illustrates?
• A client has been following a regular resistance training program for 12 months. The program includes the performance of the snatch. What is the client's resistance training status?
• Which progression model increases load in small steps across microcycles in a non-linear manner?
• Reduction in which of the following most directly lowers risk of metabolic syndrome?
• Which statement describes the metabolic effect of a single resistance-training bout on intramuscular energy stores?
• A muscle's ability to sustain maximal force production without undue fatigue is primarily dependent on which factor?
• Which symptom is a contraindication for a pregnant client during an exercise session?
• To consistently track progression in RM testing across cycles, what is essential?
• Which testing method is typically used to estimate an athlete's maximal strength if true 1RM testing is impractical?
• Which term describes a mid-length block of training lasting several weeks?
• What is training age and why is it important for program design?
• Which is the best example of a hypertrophy-oriented rep range with moderate rest?
• What resistance-training protocol is most appropriate for a 73-year-old client who is experienced in resistance training?
• Which of the following exercises is the most appropriate to include for a client beginning a plyometric program for the first time?
• In a training plan designed to develop explosive power for uphill running, which option best describes the purpose of including the power clean?
• During pregnancy, what is the best recommendation for an active client in the third trimester?
• Which muscle group should be targeted to improve hip flexor flexibility in a client with anterior pelvic tilt?
• Using a 60% Karvonen intensity, what is the target heart rate for a 40-year-old with resting HR 60 bpm?
• Which energy store can produce ATP at the greatest rate?
• The 6-12 rep range is most associated with which adaptation?
• In a program designed to improve uphill running, a calf raise is included after a sequence of other exercises. When is it most appropriate to perform the calf raise?
• When working with an 85-year-old client with unsteady gait, which adaptations should be emphasized?
• Which describes an appropriate process goal for a 30-year-old pregnant client?
• During which phase of the cardiac cycle is arterial pressure at its peak?
• Which physiological adaptation occurs in response to an aerobic training program?
• For a safe progression into plyometric training, which condition is most important to ensure before starting?
• What is the main purpose of periodization in resistance training?
• Which statement best describes strategic periodization for skill development alongside physical conditioning?
• A 40-year-old male with controlled type 1 diabetes is cleared to exercise. Prior to an exercise session, his blood glucose is 265 mg/dL. What course of action should the trainer take?
• Which two factors determine the predominant energy system used during exercise?
• What is the maximum number of repetitions expected in the back squat when using 87% of 1RM?
• How should training frequency typically differ between a novice and an experienced resistance trainee?
• Which of the following is a short-term behavioral goal?
• For a sport with high sprinting demands, which energy system should be emphasized?
• If a client consumes daily intake of protein 100 g, carbs 450 g, fat 40 g and trains daily with 500 kcal per workout, which change will have the greatest effect on inhibiting overtraining?
• In planning a program, how does environmental heat stress influence adjustments?
• The trainer is designing a compound set. After performing the front squat, which exercise would be most appropriate to pair with it?
• Which principle guides the arrangement of exercises to minimize fatigue and injury during a session?
• Which measure expresses exercise intensity based on multiples of resting oxygen uptake?
• Which term describes the shortest cycle in periodization, typically lasting 1-4 weeks?
• Which type of training elicits the greatest increase in size and number of mitochondria in a skeletal muscle fiber?
• In periodization, what is a 'deload' week and its purpose?
• Which rest interval is commonly used for hypertrophy-focused sets around 8 repetitions?
• What is the primary purpose of an initial testing and evaluation phase in a program?
• Which energy system yields ATP at the greatest rate and is most active during very short, high-intensity efforts?
• In periodization, which phase typically introduces higher intensity and lower volume?
• Which statement about a well-structured warm-up is true?
• A typical rep range for maximal strength development is: