NSCA Personal Trainer Exam

Instructions:

• Answer 50 questions in 15 minutes.
• If you are not ready to take this test, you can study here.
• Match each statement with the correct term.
• Don't refresh. All questions and answers are randomly picked and ordered every time you load a test.

This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.

1. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Motor unit recruitment increases
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


2. Taking into consideration REE - which of the following is the approximate daily caloric need of a 45 year old - 176 pound male client who has a very light activity level?
Sitting quietly
1.5 mile run
Decreased VO2 max
2349 kilocalories


3. which of the following describes the process of fast glycolysis?


4. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
150 mm
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


5. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Decreased ability to produce force rapidly AND decreased muscle mass
Sitting quietly
Phosphagen
Abdominal muscle activity - diaphragm movement - ribcage movement


6. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Decreased VO2 max
At 90 degrees of flexion - because the moment arm is at it's longest length.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


7. A 52 year old male client's resting blood pressure was 130/82 during the initial assessment. When measuring his blood pressure one month later - to what level of mercury (Hg) should the bladder be inflated?
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased = mitochondrial density - Decreased = submax exercise HR
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
150 mm


8. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Triceps - Suprailium - Thigh
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Myofilament - myofibril - fiber - fasciculus
9 weeks


9. A personal trainer performs a skinfold body composition test on a client. If the same test is performed two days later with the same body fat percentage result - this test and the result are said to be...
Increased = mitochondrial density - Decreased = submax exercise HR
Reliable
Olympic weightlifting AND 100 meter sprint
At 90 degrees of flexion - because the moment arm is at it's longest length.


10. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


11. At what point during the upward movement phase of the standing barbell curl exercise can the biceps brachii muscles produce the greatest torque?


12. What change will increase concentric force production?
Increase pennation
Integrated
Benefits associated with participation AND Responsibilities of the client
Triceps - Suprailium - Thigh


13. What should be included in a an informed consent?
Residual lung volume AND forced vital capacity
Increasing aerobic endurance
3RM hang clean
Benefits associated with participation AND Responsibilities of the client


14. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Triceps - Suprailium - Thigh
Benefits associated with participation AND Responsibilities of the client
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium


15. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Decreased ability to produce force rapidly AND decreased muscle mass
Motor unit recruitment increases
Heart rate - Stroke volume - a-vo2 difference
'I want to be able to bench press more than my friend'


16. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Sitting quietly
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Olympic weightlifting AND 100 meter sprint
Upper body strength


17. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Increasing aerobic endurance
Abdominal muscle activity - diaphragm movement - ribcage movement
Back squat
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


18. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
2349 kilocalories
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Sitting quietly
Type I = high endurance Type II = high force


19. Three cognitive benefits provided by exercise
Myofilament - myofibril - fiber - fasciculus
Greater genetic variation
Benefits associated with participation AND Responsibilities of the client
Increasing aerobic endurance


20. What is an example of negative reinforcement a personal trainer says to a client who just completed a month of consistently walking three times per week?


21. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Back squat
Sitting quietly
Abdominal muscle activity - diaphragm movement - ribcage movement
5


22. What energy system is capable of producing ATP at the greatest rate?
An inexperienced personal trainer - an injured client - testing a female client
Back squat
Phosphagen
Decreased VO2 max


23. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Motor unit recruitment increases
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Type I = high endurance Type II = high force


24. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Benefits associated with participation AND Responsibilities of the client
Increased concentration of GLUT
Increased concentration of GLUT


25. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Benefits associated with participation AND Responsibilities of the client
Myofilament - myofibril - fiber - fasciculus
Increase pennation
HDLs: 33 mg/dL AND quit smoking 60 days ago


26. A personal trainer performs a skinfold body composition test on a client. If the same test is performed two days later with the same body fat percentage result - this test and the result are said to be...
Benefits associated with participation AND Responsibilities of the client
1.5 mile run
Reliable
'Good job! Next month - you do not have to take the time to fill out your own walking workout card - I'll do it for you!'


27. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
3RM hang clean
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Residual lung volume AND forced vital capacity


28. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
'Good job! Next month - you do not have to take the time to fill out your own walking workout card - I'll do it for you!'
Back squat
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Integrated


29. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Greater genetic variation
1.5 mile run


30. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Decreased VO2 max
Increased concentration of GLUT
Abdominal muscle activity - diaphragm movement - ribcage movement
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


31. At what point during the upward movement phase of the standing barbell curl exercise can the biceps brachii muscles produce the greatest torque?


32. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Myofilament - myofibril - fiber - fasciculus
An inexperienced personal trainer - an injured client - testing a female client
2349 kilocalories
Oxidative


33. A 39 year old female client performed a submaximal bicycle ergometer test and had her VO2 max estimated as 30.2 ml x kg-1 x min-1. She weighs 136 pounds and is 66 inches tall. Her body fat is 24% and resting blood pressure is 124/84 mmHg. What should
Heart rate - Stroke volume - a-vo2 difference
Increasing aerobic endurance
Reliable
Sitting quietly


34. Taking into consideration REE - which of the following is the approximate daily caloric need of a 45 year old - 176 pound male client who has a very light activity level?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1.5 mile run
Abdominal muscle activity - diaphragm movement - ribcage movement
2349 kilocalories


35. Three cognitive benefits provided by exercise
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
'I want to be able to bench press more than my friend'
Greater genetic variation
At 90 degrees of flexion - because the moment arm is at it's longest length.


36. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Increased concentration of GLUT
Increased = mitochondrial density - Decreased = submax exercise HR
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Integrated


37. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Abdominal muscle activity - diaphragm movement - ribcage movement
Arteries - capillaries - veins - right atrium
Myofilament - myofibril - fiber - fasciculus
Olympic weightlifting AND 100 meter sprint


38. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Triceps - Suprailium - Thigh
At 90 degrees of flexion - because the moment arm is at it's longest length.
Decreased ability to produce force rapidly AND decreased muscle mass
An inexperienced personal trainer - an injured client - testing a female client


39. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Back squat
Myofilament - myofibril - fiber - fasciculus
Decreased VO2 max


40. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increasing aerobic endurance
Increased = mitochondrial density - Decreased = submax exercise HR
Arteries - capillaries - veins - right atrium
Increased concentration of GLUT


41. What is most likely to occur as a result of aerobic endurance overtraining?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
150 mm
Benefits associated with participation AND Responsibilities of the client
Decreased VO2 max


42. Symptoms of overtraining from resistance exercise...
'I want to be able to bench press more than my friend'
Decreased ability to produce force rapidly AND decreased muscle mass
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium


43. What should a personal trainer do during the initial meeting with a new client?


44. What energy system is capable of producing ATP at the greatest rate?
Heart rate - Stroke volume - a-vo2 difference
Type I = high endurance Type II = high force
Phosphagen
Myofilament - myofibril - fiber - fasciculus


45. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Triceps - Suprailium - Thigh
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Motor unit recruitment increases
Greater genetic variation


46. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Decreased bone mineral density is related to an increased risk of fracture.AND Bone mineral density is promoted by chronic participation in a physically-active lifestyle.
Decreased ability to produce force rapidly AND decreased muscle mass
Triceps - Suprailium - Thigh
Olympic weightlifting AND 100 meter sprint


47. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
At 90 degrees of flexion - because the moment arm is at it's longest length.
Triceps - Suprailium - Thigh


48. What is an example of negative reinforcement a personal trainer says to a client who just completed a month of consistently walking three times per week?


49. What change will increase concentric force production?
Back squat
Heart rate - Stroke volume - a-vo2 difference
50 year old femaile who has COPD
Increase pennation


50. What excercise mode requires the client to produce the most power?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increased = mitochondrial density - Decreased = submax exercise HR
3RM hang clean
An inexperienced personal trainer - an injured client - testing a female client