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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. 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
Heart rate - Stroke volume - a-vo2 difference
Abdominal muscle activity - diaphragm movement - ribcage movement
Back squat

2. This describes the properties of Type I and Type II muscle fibers
Decreased VO2 max
Reliable
Type I = high endurance Type II = high force
50 year old femaile who has COPD

3. 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
1.5 mile run
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Decreased VO2 max

4. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Sitting quietly
Olympic weightlifting AND 100 meter sprint
Integrated

5. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
5
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased ability to produce force rapidly AND decreased muscle mass

6. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
3RM hang clean
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Sitting quietly
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

7. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
5
'I want to be able to bench press more than my friend'
Abdominal muscle activity - diaphragm movement - ribcage movement
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

8. This describes the properties of Type I and Type II muscle fibers
9 weeks
Decreased VO2 max
Type I = high endurance Type II = high force
150 mm

9. 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
Increased concentration of GLUT
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.
Phosphagen

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

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?
Decreased VO2 max
Abdominal muscle activity - diaphragm movement - ribcage movement
Heart rate - Stroke volume - a-vo2 difference
150 mm

12. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Heart rate - Stroke volume - a-vo2 difference
9 weeks
An inexperienced personal trainer - an injured client - testing a female client
Increase pennation

13. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
Type I = high endurance Type II = high force
2349 kilocalories
Sitting quietly

14. Symptoms of overtraining from resistance exercise...
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
Arteries - capillaries - veins - right atrium
'I want to be able to bench press more than my friend'

15. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Greater genetic variation
Olympic weightlifting AND 100 meter sprint
Increase pennation

16. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Decreased ability to produce force rapidly AND decreased muscle mass
Oxidative
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

17. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Type I = high endurance Type II = high force
Increased concentration of GLUT
1.5 mile run
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

18. What change will increase concentric force production?
'I want to be able to bench press more than my friend'
Phosphagen
Increasing aerobic endurance
Increase pennation

19. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Increased concentration of GLUT
Improved skill in performing the exercise
Phosphagen
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

20. An example of an outcome goal...

21. What composes total lung capacity?
150 mm
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Residual lung volume AND forced vital capacity
2349 kilocalories

22. 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
Integrated
Reliable
Sitting quietly

23. What energy systems is capable of producing the greatest amount (capacity) of ATP?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increased = mitochondrial density - Decreased = submax exercise HR
Decreased ability to produce force rapidly AND decreased muscle mass
Oxidative

24. 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
Motor unit recruitment increases
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Integrated

25. What should be included in a an informed consent?
2349 kilocalories
Benefits associated with participation AND Responsibilities of the client
Back squat
Increasing aerobic endurance

26. 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
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
5
Oxidative

27. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increasing aerobic endurance
Reliable
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

28. An example of an outcome goal...

29. A client with a high risk stratification for coronary artery disease
Benefits associated with participation AND Responsibilities of the client
Integrated
Increasing aerobic endurance
50 year old femaile who has COPD

30. What energy system is capable of producing ATP at the greatest rate?
HDLs: 33 mg/dL AND quit smoking 60 days ago
2349 kilocalories
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Phosphagen

31. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Type I = high endurance Type II = high force
Motor unit recruitment increases
At 90 degrees of flexion - because the moment arm is at it's longest length.
Decreased VO2 max

32. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
'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!'
Abdominal muscle activity - diaphragm movement - ribcage movement
Sitting quietly
5

33. What should be included in a an informed consent?
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.
Increased = mitochondrial density - Decreased = submax exercise HR
Phosphagen

34. 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?
Decreased VO2 max
Upper body strength
Sitting quietly
Increased = mitochondrial density - Decreased = submax exercise HR

35. Three cognitive benefits provided by exercise
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
An inexperienced personal trainer - an injured client - testing a female client
Residual lung volume AND forced vital capacity
Greater genetic variation

36. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Decreased ability to produce force rapidly AND decreased muscle mass
Decreased VO2 max
Sitting quietly
Myofilament - myofibril - fiber - fasciculus

37. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
3RM hang clean
Integrated
Increasing aerobic endurance
Phosphagen

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
Type I = high endurance Type II = high force
Triceps - Suprailium - Thigh
'I want to be able to bench press more than my friend'

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

40. 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...
150 mm
Reliable
'I want to be able to bench press more than my friend'
Benefits associated with participation AND Responsibilities of the client

41. 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?
Decreased VO2 max
Upper body strength
HDLs: 33 mg/dL AND quit smoking 60 days ago
2349 kilocalories

42. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Upper body strength
Olympic weightlifting AND 100 meter sprint
Increased concentration of GLUT
50 year old femaile who has COPD

43. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Arteries - capillaries - veins - right atrium
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
Myofilament - myofibril - fiber - fasciculus

44. 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. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
HDLs: 33 mg/dL AND quit smoking 60 days ago
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
1.5 mile run

45. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased = mitochondrial density - Decreased = submax exercise HR
Back squat

46. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Decreased VO2 max
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
1.5 mile run
3RM hang clean

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

48. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
5
Arteries - capillaries - veins - right atrium
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

49. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
9 weeks
Olympic weightlifting AND 100 meter sprint
Motor unit recruitment increases
Type I = high endurance Type II = high force

50. Three cognitive benefits provided by exercise
9 weeks
Heart rate - Stroke volume - a-vo2 difference
Greater genetic variation
9 weeks