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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. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Abdominal muscle activity - diaphragm movement - ribcage movement
Sitting quietly
Sitting quietly

2. 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
3RM hang clean
3RM hang clean
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

3. Three cognitive benefits provided by exercise
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Improved skill in performing the exercise
Back squat
Greater genetic variation

4. 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?

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

6. What energy system is capable of producing ATP at the greatest rate?
Benefits associated with participation AND Responsibilities of the client
Increasing aerobic endurance
Improved skill in performing the exercise
Phosphagen

7. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Integrated
Upper body strength
1.5 mile run

8. 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...
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Triceps - Suprailium - Thigh
Type I = high endurance Type II = high force
Reliable

9. 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 concentration of GLUT
Arteries - capillaries - veins - right atrium
Upper body strength
Benefits associated with participation AND Responsibilities of the client

10. What energy systems is capable of producing the greatest amount (capacity) of ATP?
50 year old femaile who has COPD
Oxidative
Reliable
1.5 mile run

11. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Motor unit recruitment increases
Decreased VO2 max
Decreased VO2 max
1.5 mile run

12. What energy systems is capable of producing the greatest amount (capacity) of ATP?
An inexperienced personal trainer - an injured client - testing a female client
1.5 mile run
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Oxidative

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

14. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
At 90 degrees of flexion - because the moment arm is at it's longest length.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Heart rate - Stroke volume - a-vo2 difference
Olympic weightlifting AND 100 meter sprint

15. 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?
2349 kilocalories
Sitting quietly
9 weeks
9 weeks

16. 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
Motor unit recruitment increases
2349 kilocalories
3RM hang clean

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
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.
Olympic weightlifting AND 100 meter sprint
5
Oxidative

18. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Decreased ability to produce force rapidly AND decreased muscle mass
5
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Sitting quietly

19. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Improved skill in performing the exercise
Myofilament - myofibril - fiber - fasciculus

20. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
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
Increasing aerobic endurance
Increasing aerobic endurance

21. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Myofilament - myofibril - fiber - fasciculus
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Abdominal muscle activity - diaphragm movement - ribcage movement
150 mm

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

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

24. 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.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
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.
Greater genetic variation

25. 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?
Increasing aerobic endurance
150 mm
5
At 90 degrees of flexion - because the moment arm is at it's longest length.

26. What excercise mode requires the client to produce the most power?
3RM hang clean
Improved skill in performing the exercise
Increased concentration of GLUT
9 weeks

27. This describes the properties of Type I and Type II muscle fibers
Oxidative
At 90 degrees of flexion - because the moment arm is at it's longest length.
Olympic weightlifting AND 100 meter sprint
Type I = high endurance Type II = high force

28. What is true regarding bone health?
5
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
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.
Increase pennation

29. 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?

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

31. 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?
HDLs: 33 mg/dL AND quit smoking 60 days ago
2349 kilocalories
9 weeks
Increasing aerobic endurance

32. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
HDLs: 33 mg/dL AND quit smoking 60 days ago
50 year old femaile who has COPD
Decreased VO2 max

33. Symptoms of overtraining from resistance exercise...
Upper body strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
5

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

35. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
'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!'
Integrated
Type I = high endurance Type II = high force

36. What change will increase concentric force production?
Residual lung volume AND forced vital capacity
Increase pennation
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 VO2 max

37. 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
Sitting quietly
Reliable
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

38. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
150 mm
9 weeks
9 weeks

39. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increased concentration of GLUT
Phosphagen
Triceps - Suprailium - Thigh
Arteries - capillaries - veins - right atrium

40. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
150 mm
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased concentration of GLUT
HDLs: 33 mg/dL AND quit smoking 60 days ago

41. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
An inexperienced personal trainer - an injured client - testing a female client
Increased = mitochondrial density - Decreased = submax exercise HR
Increasing aerobic endurance

42. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
5
Improved skill in performing the exercise
Decreased VO2 max
Myofilament - myofibril - fiber - fasciculus

43. An example of an outcome goal...

44. What change will increase concentric force production?
Integrated
'I want to be able to bench press more than my friend'
Increase pennation
Decreased VO2 max

45. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Myofilament - myofibril - fiber - fasciculus
Greater genetic variation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Improved skill in performing the exercise

46. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Oxidative
Greater genetic variation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
At 90 degrees of flexion - because the moment arm is at it's longest length.

47. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
Increased = mitochondrial density - Decreased = submax exercise HR
'I want to be able to bench press more than my friend'
Increasing aerobic endurance

48. 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
Greater genetic variation
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increasing aerobic endurance
5

49. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Olympic weightlifting AND 100 meter sprint
Integrated
50 year old femaile who has COPD

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