CPT NASM Certified Personal Trainer Exam Free Practice Exam Questions (2025 Updated)

Stabilization-level reactive (plyometric) exercises in the OPT model are designed to improve neuromuscular efficiency, which NASM defines as the ability of the nervous system to coordinate muscles to produce force, reduce force, and stabilize in all planes of motion.

These exercises (e.g., squat jump with stabilization, box jump-down with stabilization) focus on proper landing mechanics, balance, and posture, rather than maximum power output.

While rate of force production (Option C) and amortization phase improvements occur in higher training phases, Phase 1 reactive training is about enhancing control and coordination. Prime mover strength (Option A) is not the primary goal here. Therefore, the correct answer is neuromuscular efficiency.

The third step in the Stages of Change model is contemplation. NASM describes this stage as when individuals are aware of the benefits of exercise and are thinking about starting, but have not yet committed to taking action. They often weigh pros and cons, and motivation is inconsistent. The sequence is: 1. Precontemplation, 2. Preparation, 3. Contemplation, 4. Action, 5. Maintenance. Correctly identifying the stage allows the trainer to use strategies like motivational interviewing to encourage commitment.

NASM clearly differentiates between process goals (specific actions or behaviors) and outcome goals (the end result). Process goals focus on what you will do—the behaviors that lead to an outcome. The Study Guide gives examples such as “Jog for 45 minutes starting at 6:30 a.m. Monday–Friday” or “Strength training 5 days per week.” In this case, the client’s plan—“jog for 1 hour 3 days per week and attend two personal training sessions per week”—is a description of specific, repeatable behaviors, not the final achievement (e.g., losing 10 pounds or completing a race). Process goals are crucial because they are entirely within the client’s control, build consistency, and lead toward long-term success. NASM emphasizes that focusing on process goals can improve adherence and motivation, as progress is measurable by completion of the planned actions, regardless of the final outcome.

Intrinsic motivation refers to doing an activity because it is inherently satisfying or enjoyable, not because of an external reward. The NASM CPT7 Study Guide lists stress relief, increasing energy, and finding new ways to be challenged physically as examples of intrinsic motivators. Improving mood aligns directly with this definition—it’s a personal, internal benefit of exercise.

By contrast, achieving a weight loss goal (Option A) is an outcome goal that is externally measured, improving posture (Option C) is a functional/physical goal, and increasing overall health (Option D) is an outcome-oriented health objective. While these can be motivating, they are external or outcome-based, whereas improving mood is an internal psychological reward.

In the single-leg squat assessment, inward movement of the knee (valgus collapse) indicates possible overactivity in muscles that internally rotate and abduct the hip, combined with underactivity in muscles that externally rotate and abduct the hip. NASM’s movement assessment guidelines identify the tensor fascia latae (TFL), along with the adductor complex and vastus lateralis, as common overactive contributors to knee valgus. The Study Guide links this compensation to “altered length–tension relationships” where overactive TFL can inhibit the gluteus medius and maximus, leading to poor hip stabilization. The valgus motion increases stress on the knee joint and the kinetic chain above and below it. The corrective strategy involves inhibiting and lengthening the overactive TFL through self-myofascial release and static stretching, while activating the underactive gluteal muscles and integrating functional movement patterns. In contrast, the gluteus medius and maximus are typically underactive in this scenario, and the VMO plays a role in patellar tracking rather than causing knee valgus.

In NASM terminology, the agonist is the prime mover — the muscle most responsible for generating the main force in a movement. For example, in a squat, the gluteus maximus is an agonist for hip extension. The CPT7 Study Guide explains that while synergists assist and stabilizers hold posture, the agonist drives the movement. Antagonists oppose the prime mover to control motion and allow coordinated action. Correct identification of agonists is critical for program design and targeting specific adaptations .

The two-leg floor bridge is designed to activate the gluteals and hamstrings while keeping the lumbar spine neutral. The NASM CPT7 Study Guide cautions against overextending the hips, which causes excessive lumbar extension and can shift emphasis away from the glutes to the lower back.

Heels should be on the floor with feet hip-width apart, not together. Pointing toes up (Option A) is more relevant to hamstring isolation work. Relaxing the glutes (Option D) contradicts the purpose of the exercise. Therefore, the correct cue is “Avoid raising the hips too far off the floor.”

Periodization is the systematic planning of training to prevent overtraining, reduce the risk of injury, and promote continual progress. NASM emphasizes that by cycling through phases of varying intensity, volume, and rest, trainers can avoid muscle strains, joint pain, and emotional fatigue. The OPT model itself is a form of periodization, ensuring clients have structured progression from stabilization to power while incorporating recovery periods.

The floor cobra is a corrective and postural exercise designed to strengthen the mid and lower trapezius, rhomboids, and rotator cuff muscles while promoting optimal scapular positioning. According to NASM technique cues, the client should lie prone, arms to the sides with thumbs pointing up, and focus on retracting (pulling together) and depressing (pulling downward) the shoulder blades. This encourages proper scapulothoracic motion and reduces overactivity of the upper trapezius and levator scapulae, which are common in postural distortions like upper crossed syndrome. The cue “relax your glutes” is incorrect here—glutes can remain gently active for pelvic stability. “Point your thumbs down” internally rotates the shoulders, counteracting the corrective intent. “Look up and lift your chest” risks cervical extension and lumbar strain rather than maintaining a neutral spine with scapular control.

When a client’s knees turn inward during the overhead squat assessment, NASM identifies probable overactive and underactive muscles. Underactive muscles often include the gluteus medius and maximus. Corrective strategies involve strengthening these abductors, and lateral tube walking is a targeted exercise for the gluteus medius, which helps control femoral internal rotation and knee valgus. The guide emphasizes integrating these corrective exercises into a full warm-up or stabilization phase to address faulty movement patterns .