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. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Triceps - Suprailium - Thigh
50 year old femaile who has COPD
Sitting quietly


2. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Heart rate - Stroke volume - a-vo2 difference
Improved skill in performing the exercise
Decreased ability to produce force rapidly AND decreased muscle mass


3. 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?
3RM hang clean
Sitting quietly
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.
1.5 mile run


4. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Olympic weightlifting AND 100 meter sprint
50 year old femaile who has COPD
9 weeks
Upper body strength


5. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Integrated
Back squat
Sitting quietly
'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!'


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

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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?
150 mm
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.
Increased concentration of GLUT
At 90 degrees of flexion - because the moment arm is at it's longest length.


8. What change will increase concentric force production?
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
'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!'
Greater genetic variation


9. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Benefits associated with participation AND Responsibilities of the client
Reliable
Decreased VO2 max
Abdominal muscle activity - diaphragm movement - ribcage movement


10. A 35 year old female began an exercise program four months ago in which she has been running on a treadmill four days per week. What describes the adaptations that are most likely to occur with this program?
Improved skill in performing the exercise
Increased = mitochondrial density - Decreased = submax exercise HR
Decreased ability to produce force rapidly AND decreased muscle mass
Upper body strength


11. Symptoms of overtraining from resistance exercise...
Increasing aerobic endurance
Improved skill in performing the exercise
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


12. What should be included in a an informed consent?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
Benefits associated with participation AND Responsibilities of the client


13. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Decreased ability to produce force rapidly AND decreased muscle mass
Upper body strength
50 year old femaile who has COPD
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


14. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
Residual lung volume AND forced vital capacity
3RM hang clean
9 weeks


15. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Benefits associated with participation AND Responsibilities of the client
Sitting quietly
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


16. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Improved skill in performing the exercise
Increasing aerobic endurance
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Phosphagen


17. 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
Arteries - capillaries - veins - right atrium
5
Increasing aerobic endurance
Phosphagen


18. An example of an outcome goal...

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19. What change will increase concentric force production?
Phosphagen
'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!'
An inexperienced personal trainer - an injured client - testing a female client
Increase pennation


20. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Abdominal muscle activity - diaphragm movement - ribcage movement
Back squat
Motor unit recruitment increases
Phosphagen


21. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
3RM hang clean
Increase pennation
Motor unit recruitment increases


22. 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?

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23. What composes total lung capacity?
Residual lung volume AND forced vital capacity
At 90 degrees of flexion - because the moment arm is at it's longest length.
'I want to be able to bench press more than my friend'
Back squat


24. 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.
Sitting quietly
Improved skill in performing the exercise
Myofilament - myofibril - fiber - fasciculus


25. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased = mitochondrial density - Decreased = submax exercise HR
Increased concentration of GLUT
Triceps - Suprailium - Thigh
Olympic weightlifting AND 100 meter sprint


26. A 35 year old female began an exercise program four months ago in which she has been running on a treadmill four days per week. What describes the adaptations that are most likely to occur with this program?
Residual lung volume AND forced vital capacity
Upper body strength
Increased = mitochondrial density - Decreased = submax exercise HR
Triceps - Suprailium - Thigh


27. What is most likely to occur as a result of aerobic endurance overtraining?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Heart rate - Stroke volume - a-vo2 difference
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased VO2 max


28. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
3RM hang clean
Benefits associated with participation AND Responsibilities of the client
150 mm


29. A client with a high risk stratification for coronary artery disease
150 mm
Back squat
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
50 year old femaile who has COPD


30. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
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!'
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Decreased VO2 max


31. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased VO2 max
Oxidative


32. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Improved skill in performing the exercise
2349 kilocalories
Increase pennation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


33. What are the components of oxygen uptake (vo2)
Integrated
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Reliable
Heart rate - Stroke volume - a-vo2 difference


34. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
2349 kilocalories
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
1.5 mile run
Heart rate - Stroke volume - a-vo2 difference


35. 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?

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36. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Benefits associated with participation AND Responsibilities of the client
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Integrated
Greater genetic variation


37. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Myofilament - myofibril - fiber - fasciculus
9 weeks
Heart rate - Stroke volume - a-vo2 difference
Abdominal muscle activity - diaphragm movement - ribcage movement


38. What is true regarding bone health?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Type I = high endurance Type II = high force
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.
Increasing aerobic endurance


39. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
'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!'
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium
HDLs: 33 mg/dL AND quit smoking 60 days ago


40. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
150 mm
An inexperienced personal trainer - an injured client - testing a female client
Integrated
Olympic weightlifting AND 100 meter sprint


41. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
3RM hang clean
Back squat
2349 kilocalories
9 weeks


42. Three cognitive benefits provided by exercise
Phosphagen
Abdominal muscle activity - diaphragm movement - ribcage movement
Upper body strength
Greater genetic variation


43. Three cognitive benefits provided by exercise
Greater genetic variation
Back squat
Oxidative
Increasing aerobic endurance


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

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45. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased = mitochondrial density - Decreased = submax exercise HR
Increasing aerobic endurance
Oxidative


46. What are the components of oxygen uptake (vo2)
At 90 degrees of flexion - because the moment arm is at it's longest length.
Heart rate - Stroke volume - a-vo2 difference
2349 kilocalories
Motor unit recruitment increases


47. 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...
Reliable
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
'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!'


48. An example of an outcome goal...

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49. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
'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!'
2349 kilocalories
An inexperienced personal trainer - an injured client - testing a female client
'I want to be able to bench press more than my friend'


50. 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?
Residual lung volume AND forced vital capacity
2349 kilocalories
HDLs: 33 mg/dL AND quit smoking 60 days ago
Upper body strength