NASM CPT Program Design Practice Questions
Program Design makes up 10 of every 50 questions on a Tigertest NASM CPT practice test. Here are 10 of the 40 questions on it, each with the answer and the reason.
Updated by the Tigertest team. Based on NASM's CPT7 exam blueprint. Original questions, not affiliated with NASM; 50 per test with a 70% pass line.
1. Which phase of the OPT model is the starting point for most new clients?
- A.Maximal Strength
- B.Stabilization Endurance
- C.Strength Endurance
- D.Muscular Development
Answer: B. Phase 1, Stabilization Endurance, builds joint stability, muscular endurance and movement control before heavier loads are added.
2. Which OPT phase supersets a strength exercise with a stabilization exercise of similar movement?
- A.Maximal Strength
- B.Power
- C.Stabilization Endurance
- D.Strength Endurance
Answer: D. Phase 2 pairs, for example, a bench press with a stability ball push-up, building strength while keeping stabilization demands high.
3. Phase 3 of the OPT model, focused on increasing muscle size, is called:
- A.Muscular Development
- B.Stabilization Endurance
- C.Strength Endurance
- D.Maximal Strength
Answer: A. Phase 3 is Muscular Development (called Hypertrophy in older editions). Its goal is muscle growth with moderate to high volume.
4. Which repetition range fits Phase 1, Stabilization Endurance?
- A.6 to 12
- B.20 to 30
- C.12 to 20
- D.8 to 12
Answer: C. Phase 1 uses 12 to 20 reps at a slow tempo with light loads. 8 to 12 fits Phase 2, 6 to 12 Phase 3 and 1 to 5 Phase 4.
5. Which intensity range fits Phase 4, Maximal Strength?
- A.70 to 80% of 1RM
- B.30 to 45% of 1RM
- C.85 to 100% of 1RM
- D.50 to 70% of 1RM
Answer: C. Maximal Strength uses heavy loads of 85 to 100% 1RM for 1 to 5 reps. 30 to 45% 1RM is the load for power exercises in Phase 5.
6. How much rest is typical between sets in Phase 4, Maximal Strength?
- A.3 to 5 minutes
- B.0 to 90 seconds
- C.15 to 30 seconds
- D.0 to 60 seconds
Answer: A. Heavy loads need long rest for the ATP-PC system to recover. Phases 1 to 3 use short rest of up to 60 to 90 seconds.
7. In Phase 5, Power, a back squat is supersetted with which kind of exercise?
- A.A single-leg balance
- B.A ball wall squat
- C.A leg extension
- D.A squat jump
Answer: D. Phase 5 pairs a heavy strength exercise with a fast power exercise of similar movement, such as a squat then a squat jump.
8. What load is typical for the power exercise in a Phase 5 superset?
- A.60 to 70% of 1RM
- B.30 to 45% of 1RM
- C.85 to 100% of 1RM
- D.75 to 85% of 1RM
Answer: B. Power exercises use light loads (30 to 45% 1RM, or up to about 10% of body weight for a medicine ball) moved as fast as can be controlled.
9. Why does Phase 1 train in a controlled but unstable environment?
- A.To increase muscle size quickly
- B.To build stability and control
- C.To lift maximal loads safely
- D.To raise peak power output
Answer: B. Proprioceptively enriched but controllable exercises, such as single-leg or stability ball work, improve neuromuscular control and joint stability.
10. Which flexibility type fits Phase 1 of the OPT model?
- A.Functional flexibility
- B.Ballistic flexibility
- C.Active flexibility
- D.Corrective flexibility
Answer: D. Phase 1 uses corrective flexibility (SMR and static stretching). Phases 2 to 4 use active flexibility and Phase 5 functional flexibility.
Practice all 40 program design questions, and the rest of the 200-question bank, in the free NASM CPT training sets. Questions you miss come back until you have mastered them.
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