Program Planning, 29% of the NSCA-CPT

A 66-year-old client with moderate COPD begins treadmill walking. After 8 minutes at RPE 12, you observe increased breathing rate and pursed-lip breathing. Which monitoring step is MOST appropriate?

1. AContinue the session and reassess subjective dyspnea using the Borg CR-10 scale every 2 minutes
2. BTerminate the session because pursed-lip breathing indicates exercise intolerance and contraindication
3. CCheck oxygen saturation with pulse oximetry and observe for SpO₂ below 88–90%
4. DMeasure heart rate to ensure the client has not exceeded 70% of age-predicted maximum
5. EStop exercise immediately and have the client rest in a seated position until breathing normalizes

Design a 6-week undulating mesocycle for an intermediate lifter aiming to improve squat technique and neuromuscular strength. Which weekly intensity and volume pattern best balances technical practice, stimulus variation, and recovery?

1. AWeek 1: 70% 3×5; Week 2: 77% 4×4; Week 3: 82% 4×3; Week 4: 87% 5×2; Week 5: 92% 3×1; Week 6: 95% 2×1
2. BWeek 1: 60% 6×10; Week 2: 65% 6×10; Week 3: 70% 6×10; Week 4: 75% 6×10; Week 5: 80% 6×10; Week 6: 85% 6×10
3. CWeek 1: 75% 4×5; Week 2: 75% 4×5; Week 3: 75% 4×5; Week 4: 75% 4×5; Week 5: 75% 4×5; Week 6: 75% 4×5
4. DWeek 1: 65% 3×8; Week 2: 70% 4×6; Week 3: 75% 5×5; Week 4: 80% 4×4; Week 5: 85% 5×3; Week 6: 90% 3×2
5. EWeek 1: 70% 4×5; Week 2: 80% 3×3; Week 3: 65% 5×6; Week 4: 85% 3×2; Week 5: 72% 4×4; Week 6: 60% 3×8 (deload)

A client trains 3 days/week with goals of fat loss and strength maintenance. Design a metabolic conditioning session that protects strength adaptations. Specify interval structure, total volume, and weekly placement.

1. A10 × 30 sec work : 90 sec rest, RPE 8–9, placed ≥48 hours from heavy lift
2. B45 min continuous moderate-intensity cardio at 65–75% HRmax, performed on non-lift days
3. C6 × 5 min work : 2 min rest, RPE 5–6, placed immediately before strength sessions
4. D15 × 40 sec work : 60 sec rest, RPE 8, performed same day immediately after heavy squat
5. E20 × 20 sec work : 20 sec rest, RPE 9–10, performed daily including lift days

A 76-year-old client reports two falls in the past six months. During intake, you note he uses a cane intermittently. Which assessment and programming priority is MOST appropriate?

1. AAssess flexibility using sit-and-reach and shoulder mobility tests; emphasize stretching and range-of-motion exercises
2. BPerform 1RM leg press and chest press tests; design a traditional periodized strength program focusing on maximal loads
3. CAdminister Timed Up and Go and single-leg stance tests; prioritize balance and lower-body strength training
4. DConduct a submaximal VO₂ estimation test; prioritize aerobic conditioning using continuous moderate-intensity walking
5. ERefer the client to his physician for neurological evaluation before beginning any exercise programming

A client with knee issues cannot increase external load on leg press beyond 180 kg. Design a 3-week progression using tempo manipulation to increase TUT. Calculate the weekly TUT per set for the following plan: Week 1: 3×10 at 3010 tempo; Week 2: 3×10 at 4020 tempo; Week 3: 3×12 at 5020 tempo.

1. AWeek 1: 50 seconds/set; Week 2: 70 seconds/set; Week 3: 96 seconds/set
2. BWeek 1: 10 seconds/set; Week 2: 10 seconds/set; Week 3: 12 seconds/set
3. CWeek 1: 30 seconds/set; Week 2: 40 seconds/set; Week 3: 60 seconds/set
4. DWeek 1: 35 seconds/set; Week 2: 55 seconds/set; Week 3: 75 seconds/set
5. EWeek 1: 40 seconds/set; Week 2: 60 seconds/set; Week 3: 84 seconds/set

A pregnant client at 26 weeks with concerns about diastasis recti requests guidance on resistance training. Which strategy MOST effectively minimizes intra-abdominal pressure and avoids Valsalva during exercises?

1. AAvoid all resistance training and focus exclusively on prenatal yoga and stretching routines
2. BLimit all exercises to seated positions and eliminate any standing or supine resistance work
3. CInstruct the client to hold her breath during heavy lifts to stabilize the core and protect the abdomen
4. DUse controlled breathing with exhalation on exertion, reduce loads, and emphasize pelvic-floor engagement
5. EPerform resistance exercises with forceful abdominal bracing to maintain core stability throughout pregnancy

A 58-year-old client with moderate knee osteoarthritis reports pain rated 6/10 during walking. Which aerobic modality is MOST appropriate to maintain cardiovascular fitness while minimizing joint stress?

1. ALow-impact aerobics class with stepping and light plyometrics
2. BElliptical trainer with moderate resistance to maintain functional weight-bearing patterns
3. CTreadmill walking at 3.5 mph with 5% incline to build lower-body strength and endurance
4. DRecumbent stepper with no resistance to completely eliminate joint loading during movement
5. EStationary cycling with seat adjusted to minimize knee flexion beyond 90 degrees

A novice client wants to increase strength over 16 weeks but can train only twice per week due to work schedule. Which periodization model is MOST appropriate for this context, and why would the alternatives be less suitable?

1. ABlock periodization with 3-week accumulation and 3-week intensification phases
2. BNon-periodized constant loading to establish technical proficiency before progression
3. CUndulating periodization rotating load and volume within each week to maximize neural adaptations
4. DLinear periodization with gradual intensity increases and scheduled volume reductions
5. EConjugate periodization alternating max-effort and dynamic-effort training days

A client with Type 2 diabetes using insulin checks his blood glucose 30 minutes before a scheduled resistance training session and reads 85 mg/dL. Which action is MOST appropriate?

1. AProvide 15–20 g of carbohydrate, recheck glucose in 15 minutes, and proceed if above 90 mg/dL
2. BPostpone the session and instruct the client to reschedule after consulting with his endocrinologist
3. CProceed with the session as planned and monitor for signs of hypoglycemia during exercise
4. DGive 40 g of carbohydrate immediately and begin the session without rechecking glucose levels
5. EProvide 10 g of carbohydrate only if glucose drops below 70 mg/dL and proceed immediately

A 62-year-old client was hospitalized two weeks ago for acute heart failure exacerbation and has since been cleared by his cardiologist to begin exercise. He reports dyspnea with moderate exertion and is on beta-blockers and diuretics. Which approach is MOST appropriate for the initial training session?

1. APostpone all aerobic exercise for four more weeks and focus exclusively on stretching and light mobility
2. BUse interval training with RPE 14–16 to build cardiovascular capacity while monitoring symptoms
3. CBegin continuous moderate-intensity cardio at 60–70% age-predicted HRmax and progress weekly
4. DStart with intermittent low-intensity aerobic work using RPE 9–11 and monitor for dyspnea and fatigue
5. EPrescribe 20 minutes of continuous moderate-intensity walking at a talk-test pace three times weekly

A client completed a high-volume hypertrophy mesocycle ending yesterday. She wants to retest her 1RM squat to track progress. What is the most appropriate recommendation regarding test timing and rationale?

1. APostpone maximal testing indefinitely and rely on session RPE and volume load for ongoing progress assessment
2. BWait 5–7 days to allow dissipation of fatigue from the mesocycle, then perform a light taper before maximal testing
3. CUse a submaximal rep-max estimation protocol immediately to avoid additional fatigue from a true 1RM attempt
4. DSchedule the test at the start of the next mesocycle in 12 weeks to ensure full recovery and adaptation consolidation
5. ETest tomorrow to capture peak adaptation from the mesocycle while neuromuscular potentiation is still high

A 58-year-old client with moderate COPD tolerates 3 minutes of continuous walking at RPE 11 before needing rest. To lengthen the client's continuous walking bouts over the next 4 weeks, which interval plan is MOST appropriate?

1. AWeek 1: 3 min work, 3 min rest ×4; Week 2: 3 min work, 3 min rest ×5; Week 3: 3 min work, 2 min rest ×5; Week 4: 3 min work, 2 min rest ×6
2. BWeek 1: 3 min work, 2 min rest ×4; Week 2: 4 min work, 2 min rest ×3; Week 3: 5 min work, 1.5 min rest ×3; Week 4: 6 min work, 1 min rest ×3
3. CWeek 1: 3 min work, 2 min rest ×4; Week 2: 3 min work, 2 min rest ×4; Week 3: 3.5 min work, 2 min rest ×4; Week 4: 3.5 min work, 2 min rest ×4
4. DWeek 1: 3 min work, 3 min rest ×3; Week 2: 6 min work, 3 min rest ×3; Week 3: 9 min work, 2 min rest ×2; Week 4: 12 min work, 2 min rest ×2
5. EWeek 1: 3 min work at RPE 11, 2 min rest ×4; Week 2–4: same duration, progress RPE to 12, then 13, then 14

A client 10 weeks post-ACL reconstruction demonstrates full active knee extension, pain-limited flexion to 110 degrees, and normal gait. The surgeon cleared progressive resistance. Which criterion should guide the next exercise progression?

1. AObjective functional criteria including pain-free ROM, quad strength symmetry, and movement quality
2. BAchievement of a 1-repetition maximum leg press equal to 150% of body weight
3. CA fixed postoperative timeline indicating that 10 weeks is sufficient for unrestricted resistance training
4. DClearance from the surgeon alone, with no need for functional performance testing or criteria
5. EThe client's self-reported confidence level and willingness to attempt sport-specific movements

A 72-year-old client taking lisinopril (ACE inhibitor) for hypertension reports occasional dizziness when standing. Which action is MOST appropriate before beginning the exercise session?

1. AReassure the client that dizziness is normal and recommend diaphragmatic breathing techniques
2. BUse assistive devices and avoid exercises requiring standing balance
3. CProceed with moderate-intensity aerobic exercise and monitor heart rate every 5 minutes
4. DMonitor standing blood pressure and delay exercise if systolic drop exceeds 20 mmHg
5. ERefer the client to a physician immediately and discontinue all training until clearance is obtained

A client's baseline weekly training includes: Exercise A (4 sets × 6 reps × 100 kg), Exercise B (3 sets × 8 reps × 80 kg), and Exercise C (5 sets × 5 reps × 120 kg). For a deload week, the coach reduces Exercise A to 2 sets, Exercise B to 2 sets, and Exercise C to 3 sets, keeping reps and loads constant. What is the approximate percentage reduction in total weekly tonnage?

1. A50%
2. B41.5%
3. C60%
4. D18%
5. E25%

A client 12 weeks post total knee arthroplasty demonstrates quadriceps inhibition and knee flexion limited to 95 degrees. Physical therapy clearance allows resistance training. Which exercise choice is MOST appropriate at this stage?

1. AIsolated knee extension machine at moderate load to rebuild quadriceps strength
2. BLow-level plyometric drills such as low box jumps
3. CSeated leg press with reduced range to pain-free limits and low load
4. DDeep forward lunges with bodyweight to restore full knee flexion range rapidly
5. EWalking program only, delaying resistance work until full ROM is achieved

A novice client receives a program prescribing "Frequency: 60 minutes, Intensity: 70% 1-RM, Type: Full-body resistance." After two weeks, the client reports feeling overwhelmed and unable to complete sessions. What is the PRIMARY error in this prescription and the MOST appropriate correction?

1. AVolume is excessive for a novice; reduce to 2 sets per exercise and maintain 60-minute frequency
2. BRest intervals are insufficient; extend to 3 minutes between sets while maintaining current frequency
3. CIntensity of 70% 1-RM is too high for beginners; lower to 50–60% and keep frequency at 60 minutes
4. DFrequency was interpreted as session duration; correct to 3 sessions per week of 40 minutes each
5. EThe program lacks autoregulation; implement RPE-based load adjustments within 60-minute sessions

A client 8 weeks post-rotator cuff repair reports sharp pain (6/10) during shoulder external rotation exercises that was previously 2/10 at week 6. Range of motion has decreased from 45° to 30° external rotation. Which action is MOST appropriate?

1. APerform manual muscle testing to determine if surgical repair is intact; adjust program based on findings
2. BStop the exercise immediately; refer client back to surgeon or physical therapist; document pain increase and ROM loss
3. CDocument symptoms and continue monitoring for 4 weeks; refer only if pain exceeds 8/10 or ROM continues to decline
4. DContinue external rotation exercises with reduced load and increased repetitions to work through discomfort
5. ESwitch to isometric holds at mid-range to avoid end-range pain; reassess in 2 weeks for improvement

A client performed 8 reps at 100 kg on the bench press (estimated 1RM ≈ 125 kg). Four weeks later, she completed 10 reps at 100 kg (estimated 1RM ≈ 133 kg). Calculate the percent improvement and determine the appropriate program action.

1. A6.4% improvement; continue current program for one more mesocycle, then reassess
2. B1.6% improvement; modify program by increasing volume 20% and adjusting exercise selection to overcome plateau
3. C8.0% improvement; switch to a different periodization model and add two supplemental chest exercises to maintain momentum
4. D6.0% improvement; implement a deload week immediately to prevent overtraining from rapid progress
5. E6.4% improvement; immediately increase training intensity to 90–95% 1RM to capitalize on neural adaptations