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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. A 30 year old female client is an avid 5 kilometer runner but she would like to improve her time. What test is the most appropriate to estimate this client's VO2 max?
'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!'
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Abdominal muscle activity - diaphragm movement - ribcage movement
1.5 mile run

2. 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?

3. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Back squat
2349 kilocalories
Sitting quietly
Improved skill in performing the exercise

4. An example of an outcome goal...

5. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Triceps - Suprailium - Thigh
Improved skill in performing the exercise
2349 kilocalories

6. Three cognitive benefits provided by exercise
HDLs: 33 mg/dL AND quit smoking 60 days ago
Greater genetic variation
Increased = mitochondrial density - Decreased = submax exercise HR
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

7. What should be included in a an informed consent?
9 weeks
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

8. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Upper body strength
An inexperienced personal trainer - an injured client - testing a female client
9 weeks
Motor unit recruitment increases

9. 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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increasing aerobic endurance
'I want to be able to bench press more than my friend'
2349 kilocalories

10. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
150 mm
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Heart rate - Stroke volume - a-vo2 difference

11. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
150 mm
An inexperienced personal trainer - an injured client - testing a female client
Back squat
Abdominal muscle activity - diaphragm movement - ribcage movement

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

13. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
50 year old femaile who has COPD
Decreased ability to produce force rapidly AND decreased muscle mass
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

14. What composes total lung capacity?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Myofilament - myofibril - fiber - fasciculus
At 90 degrees of flexion - because the moment arm is at it's longest length.
Residual lung volume AND forced vital capacity

15. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Decreased ability to produce force rapidly AND decreased muscle mass
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
'I want to be able to bench press more than my friend'

16. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increased = mitochondrial density - Decreased = submax exercise HR
Arteries - capillaries - veins - right atrium
Integrated
At 90 degrees of flexion - because the moment arm is at it's longest length.

17. What energy system is capable of producing ATP at the greatest rate?
50 year old femaile who has COPD
Phosphagen
Decreased VO2 max
HDLs: 33 mg/dL AND quit smoking 60 days ago

18. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
50 year old femaile who has COPD
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.
Motor unit recruitment increases
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

19. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
2349 kilocalories
Decreased VO2 max
Olympic weightlifting AND 100 meter sprint

20. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
50 year old femaile who has COPD
Improved skill in performing the exercise
5
Residual lung volume AND forced vital capacity

21. What is most likely to occur as a result of aerobic endurance overtraining?
Greater genetic variation
Arteries - capillaries - veins - right atrium
Increased concentration of GLUT
Decreased VO2 max

22. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
An inexperienced personal trainer - an injured client - testing a female client
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Residual lung volume AND forced vital capacity
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

23. 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?

24. A client with a high risk stratification for coronary artery disease
Motor unit recruitment increases
Integrated
50 year old femaile who has COPD
9 weeks

25. What excercise mode requires the client to produce the most power?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Arteries - capillaries - veins - right atrium
3RM hang clean
Back squat

26. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
1.5 mile run
9 weeks
5
An inexperienced personal trainer - an injured client - testing a female client

27. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
9 weeks
Upper body strength
Decreased ability to produce force rapidly AND decreased muscle mass

28. What change will increase concentric force production?
Oxidative
Heart rate - Stroke volume - a-vo2 difference
Increase pennation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

29. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Myofilament - myofibril - fiber - fasciculus
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
5
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

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

31. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Integrated
Upper body strength
Myofilament - myofibril - fiber - fasciculus

32. A 30 year old female client is an avid 5 kilometer runner but she would like to improve her time. What test is the most appropriate to estimate this client's VO2 max?
1.5 mile run
Residual lung volume AND forced vital capacity
Back squat
Phosphagen

33. How many servings of the 'bread - cereal - rice - and pasta' group does this meal provide? 1.5 cups cooked oatmeal 1 cup 1% milk 3/4 cup apple juice 2 slices wheat toast with 2 tablespoons peanut butter
5
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Type I = high endurance Type II = high force
Integrated

34. What is true regarding bone health?
50 year old femaile who has COPD
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.
At 90 degrees of flexion - because the moment arm is at it's longest length.
Triceps - Suprailium - Thigh

35. 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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increase pennation

36. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Back squat
Oxidative
Abdominal muscle activity - diaphragm movement - ribcage movement
'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!'

37. A 21 year old male client had the following results: 72 inches tall - Weight: 210 lbs - 1RM bench: 200 lbs - 1RM leg press: 400 lbs - Situps: 50 - Sit and Reach: 15 inches. What should be his primary exercise goal?
3RM hang clean
9 weeks
Upper body strength
1.5 mile run

38. 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?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increase pennation
Abdominal muscle activity - diaphragm movement - ribcage movement
2349 kilocalories

39. This describes the properties of Type I and Type II muscle fibers
9 weeks
Type I = high endurance Type II = high force
Reliable
Motor unit recruitment increases

40. What are the components of oxygen uptake (vo2)
'I want to be able to bench press more than my friend'
'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!'
Residual lung volume AND forced vital capacity
Heart rate - Stroke volume - a-vo2 difference

41. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
'I want to be able to bench press more than my friend'
Integrated
Back squat
150 mm

42. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Integrated
5
50 year old femaile who has COPD

43. Symptoms of overtraining from resistance exercise...
Motor unit recruitment increases
Reliable
Increased concentration of GLUT
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

44. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
Increased concentration of GLUT
An inexperienced personal trainer - an injured client - testing a female client
Sitting quietly

45. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Oxidative
5
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Myofilament - myofibril - fiber - fasciculus

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

47. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Integrated
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Abdominal muscle activity - diaphragm movement - ribcage movement
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

48. 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?
150 mm
Improved skill in performing the exercise
Type I = high endurance Type II = high force
Reliable

49. A 21 year old male client had the following results: 72 inches tall - Weight: 210 lbs - 1RM bench: 200 lbs - 1RM leg press: 400 lbs - Situps: 50 - Sit and Reach: 15 inches. What should be his primary exercise goal?
Increased = mitochondrial density - Decreased = submax exercise HR
Residual lung volume AND forced vital capacity
Upper body strength
Residual lung volume AND forced vital capacity

50. Symptoms of overtraining from resistance exercise...
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium
Benefits associated with participation AND Responsibilities of the client