NASM-øveprøve
- 15 spørgsmål
- Cirka 15 min.
- Gratis
Testens spørgsmål er på engelsk.
A client performs a biceps curl, moving the forearm toward the shoulder. In which plane of motion does most of that movement happen?
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Om denne test
Denne gratis NASM-øveprøve har 15 spørgsmål skrevet af StudyPDF-teamet til dig, der forbereder dig til NASM's Certified Personal Trainer-eksamen. Svar på alle 15, og tjek så din score og læs forklaringen til hvert spørgsmål. De følger de seks domæner i NASM's offentliggjorte eksamensoversigt: grundlæggende træningsfysiologi og ernæring, adfærdscoaching, vurdering, programdesign, øvelsesteknik og professionelt ansvar. Det er originale øvespørgsmål, ikke NASM-spørgsmål.
Alle 15 spørgsmål i overblik
Vil du hellere læse, før du går i gang? Alle spørgsmål i smagsprøven står herunder. Svar og forklaringer er foldet sammen, indtil du åbner dem.
1.A client performs a biceps curl, moving the forearm toward the shoulder. In which plane of motion does most of that movement happen?
- A. The frontal plane
- B. The sagittal plane
- C. The transverse plane
- D. The oblique plane
Svar: B. The sagittal plane
The sagittal plane splits the body into left and right halves, and flexion and extension happen in it: curls, squats, lunges and walking. The frontal plane splits front from back and holds abduction and adduction, like a lateral raise. The transverse plane splits top from bottom and holds rotation. There is no oblique plane in the standard three.
2.While lowering into a squat, the quadriceps lengthen while still producing force to control the descent. What is this muscle action called?
- A. Isometric
- B. Concentric
- C. Eccentric
- D. Reciprocal
Svar: C. Eccentric
An eccentric action produces force while the muscle lengthens, which is how it brakes a load. A concentric action produces force while the muscle shortens, such as standing back up. An isometric action produces force with no change in muscle length. Reciprocal describes reciprocal inhibition, which is a reflex and not a muscle action.
3.Complete the sentence.
Around a joint, the muscle acting as the prime mover is the _____, and the muscle on the opposite side that opposes it is the _____.
Muligheder for felt 1: agonist, antagonist, synergist, stabilizer
Muligheder for felt 2: agonist, antagonist, synergist, stabilizer
Svar: agonist, antagonist
The agonist is the prime mover and the antagonist is the muscle on the opposite side of the joint that lengthens or relaxes to let the movement happen. A synergist assists the prime mover, and a stabilizer holds a joint steady so the movement can happen at all. During the up phase of a biceps curl, the biceps is the agonist and the triceps is the antagonist.
4.Which energy system supplies most of the ATP for an all-out effort lasting about 10 seconds, such as one maximal sprint?
- A. The ATP-PC system
- B. The glycolytic system
- C. The oxidative system
- D. Protein metabolism
Svar: A. The ATP-PC system
The ATP-PC system uses stored ATP and creatine phosphate, so it is the fastest to respond but runs low in roughly ten seconds. The glycolytic system takes over for hard efforts that last from about ten seconds to a couple of minutes. The oxidative system carries longer, lower intensity work, and the three systems always overlap instead of switching on one at a time.
5.A client says they are seriously thinking about starting an exercise routine sometime in the next six months, but they have made no plans yet. Which stage of change is this?
- A. Precontemplation
- B. Contemplation
- C. Preparation
- D. Maintenance
Svar: B. Contemplation
In the Transtheoretical Model, precontemplation means no intention to change in the next six months, contemplation means intending to change in that window without a plan, and preparation means getting ready to act soon, usually with small steps already taken. Then come action and maintenance. Matching your coaching to the stage matters: a contemplator needs help weighing pros and cons, not a 12 week program.
6.Which of the following fall outside a personal trainer's scope of practice?
Vælg alle, der passer.
- A. Diagnosing the cause of a client's shoulder pain
- B. Writing a detailed meal plan to treat a medical condition
- C. Providing psychological counseling for an eating disorder
- D. Teaching a client how to perform a goblet squat safely
- E. Sharing general, publicly available information about macronutrients
Svar: A. Diagnosing the cause of a client's shoulder pain, B. Writing a detailed meal plan to treat a medical condition, C. Providing psychological counseling for an eating disorder
NASM's published outline lists diagnosing injury, meal planning and psychological counseling as limits of a personal trainer's scope. The right move is to refer the client to a physician, a registered dietitian or a mental health professional. Teaching technique is the core of the job, and general nutrition education is usually fine, though what you may say about food depends on your credential and local rules.
7.A new client's PAR-Q answers show a physician has told them they have a heart condition. What should the trainer do before assessing or training them?
- A. Start with light cardio only and watch closely
- B. Have the client sign a waiver and proceed as planned
- C. Cut every assessment to half intensity
- D. Ask for clearance from the client's physician first
Svar: D. Ask for clearance from the client's physician first
A yes answer on the PAR-Q for a known condition is a signal to get medical clearance before any assessment or program. A waiver protects the business, not the client, and lowering the intensity does not remove the need for the physician's input. Once the client is cleared, the physician's limits become part of the program.
8.Complete the sentence.
The Rockport Walk Test uses the time taken to walk one mile and the heart rate at the end to estimate _____.
Muligheder for felt 1: VO2 max, one-repetition maximum, body fat percentage, joint flexibility
Svar: VO2 max
The Rockport test is a submaximal cardiorespiratory assessment: the client walks one mile as fast as they can and the trainer records the finishing heart rate and time, which feed an estimate of VO2 max. It suits clients who should not run. A one-repetition maximum tests strength, and skinfold calipers estimate body composition.
9.Which list gives the three levels of the OPT model in the correct order?
- A. Stabilization, power, strength
- B. Strength, stabilization, power
- C. Stabilization, strength, power
- D. Power, strength, stabilization
Svar: C. Stabilization, strength, power
The OPT model starts with stabilization, builds to strength and finishes with power. It breaks into five phases: stabilization endurance, strength endurance, hypertrophy, maximal strength and power. Clients who move poorly or are new to training start in stabilization, because control and joint support come before heavy loading or explosive work.
10.Which of the following are flexibility training methods?
Vælg alle, der passer.
- A. Self-myofascial release
- B. Static stretching
- C. Dynamic stretching
- D. Plyometric jumping
- E. Superset training
Svar: A. Self-myofascial release, B. Static stretching, C. Dynamic stretching
Self-myofascial release, static stretching and dynamic stretching are all flexibility methods, along with active-isolated stretching. Plyometric jumping is reactive training, which builds the ability to produce force quickly. A superset is a resistance training system that pairs two exercises back to back.
11.A client trains hard six days a week with no recovery, and now has constant fatigue, poor sleep and lifts that keep dropping. Which stage of the general adaptation syndrome does this describe?
- A. Exhaustion
- B. Alarm
- C. Resistance development
- D. Adaptation to stress
Svar: A. Exhaustion
The general adaptation syndrome has three stages: alarm, when the body first meets a stressor, resistance development, when it adapts and gets stronger, and exhaustion, when the stress outlasts the body's ability to recover. This client has hit exhaustion, which is an overtraining pattern. The fix is more rest and a lower load, not more volume. The phrase adaptation to stress is not a stage.
12.Complete the sentence.
One gram of carbohydrate provides about _____ kilocalories, and one gram of fat provides about _____.
Muligheder for felt 1: 2, 4, 7, 9
Muligheder for felt 2: 2, 4, 7, 9
Svar: 4, 9
Carbohydrate and protein each provide about 4 kilocalories per gram and fat provides about 9, which is why fat is the most energy dense macronutrient. Alcohol, which is not a nutrient, provides about 7. These are the standard values used for energy calculations on exams and food labels.
13.A trainer rests a hand lightly on a client's glutes during a bridge to cue the muscle that should be working. Which cueing technique is this?
- A. Visual
- B. Auditory
- C. Tactile
- D. Reactive
Svar: C. Tactile
Touch is a tactile cue, sometimes called a kinesthetic cue, and it works well for muscles the client cannot easily feel. Visual cueing means demonstrating the movement or using a mirror. Auditory cueing means describing it in words. A good session mixes all three, and a touch cue should always be agreed with the client first. Reactive is a type of training, not a cue.
14.A client collapses during a session and does not respond. What is the right response under a facility's emergency action plan?
- A. Wait a few minutes to see whether the client recovers on their own
- B. Give the client water and have them sit up
- C. Call the client's emergency contact before anything else
- D. Activate EMS, follow the facility emergency action plan and send for the AED
Svar: D. Activate EMS, follow the facility emergency action plan and send for the AED
NASM's outline expects a trainer to know the emergency protocols: activate EMS and put the facility's emergency action plan into motion, which includes getting the AED and starting CPR if it is needed and you are trained. Waiting, water and phone calls to family all cost time. This is why current CPR and AED certification is a requirement for the credential. This is exam practice, not medical guidance.
15.Which of the following are good reasons to reassess a client?
Vælg alle, der passer.
- A. The client's progress has plateaued
- B. The client's goal changes from general fitness to a half marathon
- C. The client buys new running shoes
- D. The client has a new health diagnosis
- E. The trainer switches the gym playlist
Svar: A. The client's progress has plateaued, B. The client's goal changes from general fitness to a half marathon, D. The client has a new health diagnosis
Reassessment is triggered by changes that affect the program: a plateau, a new goal, a change in health, a change of training phase or enough time passing. New shoes and a new playlist change neither the client's needs nor their results. Reassessing at the right moments is how a trainer keeps a program matched to the client instead of to the calendar.
Hvad NASM CPT-eksamen dækker, og hvad denne øveprøve tjekker
NASM's kandidathåndbog beskriver Certified Personal Trainer-eksamen som 120 spørgsmål, hvoraf 100 tæller med i scoren og 20 er uscorede testspørgsmål, med en tidsgrænse på to timer og en skaleret beståelsesscore på 70. Håndbogen oplyser også vægten af hvert af de seks domæner: Basic and Applied Sciences and Nutritional Concepts 15 procent, Client Relations and Behavioral Coaching 15 procent, Assessment 16 procent, Program Design 20 procent, Exercise Technique and Training Instruction 24 procent og Professional Development and Responsibility 10 procent. NASM kan ændre alt dette, så bekræft de aktuelle tal på nasm.org, før du planlægger efter dem.
De vægte fortæller dig, hvor pointene ligger. Øvelsesteknik og programdesign udgør tilsammen 44 procent af eksamen, hvilket er mere end naturfagene og det adfærdsmæssige domæne tilsammen. Det er let at bruge mest tid på anatomi og energisystemer, fordi den del føles som skole, og så møde en eksamen, der læner sig op ad, hvad en træner skal gøre for den klient, der står foran en.
Denne smagsprøve har 15 spørgsmål, så den kan ikke kopiere de vægte. Den giver bredde i stedet: fem spørgsmål om naturfag og energi, ét om adfærdscoaching, tre om vurdering, tre om programdesign, ét om øvelsesteknik og to om professionelt ansvar. Brug den til at finde ud af, hvilket domæne du endnu ikke har læst, og læs så det domæne med dit eget kursusmateriale.
Den er også en øveprøve i viden, ikke en genvej til eksamen. Spørgsmålene er originale, skrevet til NASM's offentliggjorte oversigt, og intet her er taget fra eksamen, fra NASM's lærebog eller fra et forberedelsesfirmas spørgsmålsbank.
Sådan bruger du NASM-øveprøven og lærer OPT-modellen
Tag prøven én gang, i ét stræk, uden noter. Når du er færdig, viser hvert spørgsmål det rigtige svar og en forklaring. Læs dem alle, også dem du svarede rigtigt på, for et rigtigt svar, der er gættet, lærer dig ingenting.
Sortér derefter hver fejl i et af de seks domæner. Tre fejl i vurdering betyder, at du skal arbejde med vurderingerne igen, ikke læse alt forfra. En fejl om general adaptation syndrome og en fejl om hvile og restitution er samme emne set to gange, så læs dem sammen.
Giv OPT-modellen en egen session. NASM's oversigt oplister tre niveauer, stabilization, strength og power, og fem faser: stabilization endurance, strength endurance, hypertrophy, maximal strength og power. Kend rækkefølgen, kend hvad hvert niveau er til, og øv dig i at forklare, hvorfor en klient, der bevæger sig dårligt i en vurdering, starter i stabilization frem for i strength.
Forvent spørgsmål, der sætter en klient foran dig, så øv dig i at læse et spørgsmål for det, klienten har fortalt, og derefter vælge den sikreste handling inden for en træners rolle. Når to svar begge lyder rimelige, er det som regel det, der bliver inden for rollen og henviser videre, når det er nødvendigt, der er det bedste.
Denne side er eksamensøvelse, ikke rådgivning om sygdom, skader eller kost. En rigtig klient med en sygdom skal have grønt lys fra sin egen læge, og hvad en træner må sige om mad, afhænger af dit bevis og af, hvor du arbejder.
Sådan bygger StudyPDF fulde øveprøver ud fra dit eget materiale
Femten spørgsmål kan vise dig, hvor du er usikker. De kan ikke gøre dig klar alene, og ingen generisk bank passer til den lærebog, det kursus eller den studieguide, du faktisk arbejder med.
StudyPDF tager i stedet udgangspunkt i dit materiale. Du uploader dine egne NASM-kursusnoter, forelæsningsslides eller lærebogskapitler, og Bo, studieagenten, bygger øveprøver i fuld længde ud fra præcis de sider. Hvert spørgsmål bygger på dit materiale, og hver forklaring henviser til, hvor svaret kommer fra. Du kan lave nye prøver, så tit du vil, afgrænse dem til ét domæne som programdesign og følge med i, hvilke begreber du bliver ved med at ramme forkert.
Du behøver ikke uploade noget for at komme i gang. Har du ingen fil ved hånden, så nævn i stedet et emne, for eksempel faserne i OPT-modellen eller forandringens stadier, så skriver Bo en øveprøve ud fra det. Det er gratis at komme i gang.
Skrevet af StudyPDF-teamet. Sidst opdateret 19. august 2026.
Godt at vide
Er denne NASM-øveprøve virkelig gratis?
Ja. Alle 15 spørgsmål, scoreskærmen og hvert svar med sin forklaring er gratis, og der er ingen betalingsmur på denne side. Du skal bruge en gratis StudyPDF-konto for at hente prøven som pdf med facit.
Hvor mange spørgsmål er der på den rigtige NASM CPT-eksamen, og hvilken score skal jeg have?
NASM's kandidathåndbog beskriver 120 spørgsmål, hvoraf 100 tæller med i scoren og 20 er uscorede testspørgsmål, en tidsgrænse på to timer og en skaleret beståelsesscore på 70. NASM kan ændre disse oplysninger, så tjek nasm.org, før du tager den. Denne side har 15 spørgsmål og ingen tidsgrænse.
Hvem har skrevet spørgsmålene? Er det rigtige NASM-spørgsmål?
StudyPDF-teamet har skrevet hvert spørgsmål og hver forklaring ud fra de seks domæner i NASM's offentliggjorte eksamensoversigt. Det er ikke rigtige eksamensspørgsmål, og de er ikke taget fra NASM's lærebog eller fra nogen udbyder af forberedelsesmateriale. StudyPDF er ikke tilknyttet eller godkendt af NASM eller nogen testudbyder.
Kan jeg få flere spørgsmål som disse ud fra mit eget materiale?
Ja. Upload dine NASM-kursusnoter, slides eller lærebogskapitler til StudyPDF, så bygger Bo øveprøver i fuld længde ud fra præcis dit materiale, med forklaringer knyttet til dine sider. Har du intet at uploade, kan du i stedet bare nævne et emne, som faserne i OPT-modellen.
Har du brug for mere end en smagsprøve?
Upload din egen eksamensbog, dine slides eller noter, så bygger Bo fulde øveprøver ud fra præcis dit materiale, holder styr på de begreber du bliver ved med at ramme forkert, og går efter dine svage punkter. Gratis at komme i gang.