{"id":"nasm-cpt-free","timeLimitSec":300,"questions":[{"id":"nasmf-001","section":"sci","q":"How many kilocalories does one gram of dietary fat provide?","options":["7 kcal","4 kcal","9 kcal","12 kcal"],"answer":2,"explain":"Fat gives about 9 kcal per gram, protein and carbohydrate about 4, and alcohol about 7."},{"id":"nasmf-002","section":"client","q":"A client says, 'I'm thinking of starting to exercise sometime in the next six months,' but has not started. Which stage of change is this?","options":["Preparation","Action","Precontemplation","Contemplation"],"answer":3,"explain":"In the transtheoretical model, contemplation means intending to change within about six months without having started."},{"id":"nasmf-003","section":"design","q":"Where does a new, deconditioned client usually start in the NASM OPT model?","options":["Phase 3: Muscular Development","Phase 1: Stabilization Endurance","Phase 5: Power","Phase 4: Maximal Strength"],"answer":1,"explain":"The OPT model starts with stabilization endurance (higher reps, slower tempo) to build control and endurance before heavier loads."},{"id":"nasmf-004","section":"assess","q":"During an overhead squat assessment the client's knees move inward. Which muscle is most likely underactive?","options":["Gluteus medius","Biceps femoris","Tensor fasciae latae","Adductor complex"],"answer":0,"explain":"Knees moving in (valgus) is linked to overactive adductors and TFL and an underactive gluteus medius, which should hold the femur out."},{"id":"nasmf-005","section":"tech","q":"During a bodyweight squat, where should the client's knees point?","options":["In line with the toes","Far past the toes and inward","Inward toward each other","Straight out to the sides"],"answer":0,"explain":"Knees that track over the second and third toes keep the hips, knees and feet aligned and reduce stress on the knee."}]}