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?
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
3RM hang clean
1.5 mile run


2. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Integrated
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium


3. What excercise mode requires the client to produce the most power?
3RM hang clean
'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!'
Oxidative
Greater genetic variation


4. Three cognitive benefits provided by exercise
Decreased ability to produce force rapidly AND decreased muscle mass
Greater genetic variation
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
3RM hang clean


5. 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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6. This describes the properties of Type I and Type II muscle fibers
Integrated
Greater genetic variation
9 weeks
Type I = high endurance Type II = high force


7. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago
Back squat
Abdominal muscle activity - diaphragm movement - ribcage movement


8. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Upper body strength
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Motor unit recruitment increases
Decreased ability to produce force rapidly AND decreased muscle mass


9. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
'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!'
Sitting quietly
9 weeks
Back squat


10. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Type I = high endurance Type II = high force
HDLs: 33 mg/dL AND quit smoking 60 days ago
9 weeks
Arteries - capillaries - veins - right atrium


11. 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?
Upper body strength
Increased concentration of GLUT
150 mm
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


12. 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
50 year old femaile who has COPD
Upper body strength
Decreased ability to produce force rapidly AND decreased muscle mass
Increasing aerobic endurance


13. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Abdominal muscle activity - diaphragm movement - ribcage movement
2349 kilocalories
Triceps - Suprailium - Thigh


14. What change will increase concentric force production?
Oxidative
Upper body strength
Back squat
Increase pennation


15. What are the components of oxygen uptake (vo2)
'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!'
Myofilament - myofibril - fiber - fasciculus
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Heart rate - Stroke volume - a-vo2 difference


16. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
Oxidative
Reliable


17. Three cognitive benefits provided by exercise
Myofilament - myofibril - fiber - fasciculus
'I want to be able to bench press more than my friend'
Greater genetic variation
Integrated


18. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
An inexperienced personal trainer - an injured client - testing a female client
Decreased ability to produce force rapidly AND decreased muscle mass
Increase pennation
Increased concentration of GLUT


19. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
Reliable
Upper body strength
Increasing aerobic endurance


20. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Greater genetic variation
Decreased ability to produce force rapidly AND decreased muscle mass
Olympic weightlifting AND 100 meter sprint
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


21. 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
Increasing aerobic endurance
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
9 weeks
Phosphagen


22. What excercise mode requires the client to produce the most power?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Decreased VO2 max
3RM hang clean
Benefits associated with participation AND Responsibilities of the client


23. What is true regarding bone health?
Decreased ability to produce force rapidly AND decreased muscle mass
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.
'I want to be able to bench press more than my friend'
'I want to be able to bench press more than my friend'


24. What is most likely to occur as a result of aerobic endurance overtraining?
HDLs: 33 mg/dL AND quit smoking 60 days ago
5
Decreased VO2 max
2349 kilocalories


25. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Residual lung volume AND forced vital capacity
Decreased VO2 max
Back squat
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


26. What is most likely to occur as a result of aerobic endurance overtraining?
2349 kilocalories
Decreased VO2 max
Increasing aerobic endurance
Greater genetic variation


27. This describes the properties of Type I and Type II muscle fibers
150 mm
Upper body strength
Type I = high endurance Type II = high force
Oxidative


28. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Improved skill in performing the exercise
Decreased ability to produce force rapidly AND decreased muscle mass
Arteries - capillaries - veins - right atrium
HDLs: 33 mg/dL AND quit smoking 60 days ago


29. What change will increase concentric force production?
HDLs: 33 mg/dL AND quit smoking 60 days ago
2349 kilocalories
Increase pennation
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


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

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31. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Type I = high endurance Type II = high force
50 year old femaile who has COPD
Back squat
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


32. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
1.5 mile run
Myofilament - myofibril - fiber - fasciculus
Motor unit recruitment increases


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

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34. What composes total lung capacity?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Upper body strength
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.
Residual lung volume AND forced vital capacity


35. A client with a high risk stratification for coronary artery disease
Phosphagen
Type I = high endurance Type II = high force
5
50 year old femaile who has COPD


36. 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!'
An inexperienced personal trainer - an injured client - testing a female client
'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


37. What is true regarding bone health?
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.
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.
HDLs: 33 mg/dL AND quit smoking 60 days ago


38. What should be included in a an informed consent?
Decreased ability to produce force rapidly AND decreased muscle mass
At 90 degrees of flexion - because the moment arm is at it's longest length.
Motor unit recruitment increases
Benefits associated with participation AND Responsibilities of the client


39. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Residual lung volume AND forced vital capacity
Greater genetic variation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased VO2 max


40. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Abdominal muscle activity - diaphragm movement - ribcage movement
9 weeks
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium


41. 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
Decreased ability to produce force rapidly AND decreased muscle mass
Reliable
Arteries - capillaries - veins - right atrium


42. 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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43. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Motor unit recruitment increases
50 year old femaile who has COPD
Oxidative
Arteries - capillaries - veins - right atrium


44. What energy systems is capable of producing the greatest amount (capacity) of ATP?
An inexperienced personal trainer - an injured client - testing a female client
Oxidative
1.5 mile run
At 90 degrees of flexion - because the moment arm is at it's longest length.


45. Symptoms of overtraining from resistance exercise...
150 mm
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
At 90 degrees of flexion - because the moment arm is at it's longest length.
5


46. 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
3RM hang clean
Heart rate - Stroke volume - a-vo2 difference


47. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Motor unit recruitment increases
1.5 mile run
Integrated
Benefits associated with participation AND Responsibilities of the client


48. 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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49. 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
2349 kilocalories
Greater genetic variation
Residual lung volume AND forced vital capacity


50. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Abdominal muscle activity - diaphragm movement - ribcage movement
An inexperienced personal trainer - an injured client - testing a female client
Olympic weightlifting AND 100 meter sprint
Abdominal muscle activity - diaphragm movement - ribcage movement