Test your basic knowledge |

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 excercise mode requires the client to produce the most power?
3RM hang clean
1.5 mile run
Back squat
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

2. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Triceps - Suprailium - Thigh
50 year old femaile who has COPD

3. What is true regarding bone health?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Residual lung volume AND forced vital capacity
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.

4. 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.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Abdominal muscle activity - diaphragm movement - ribcage movement

5. Three cognitive benefits provided by exercise
Integrated
2349 kilocalories
Greater genetic variation
Increasing aerobic endurance

6. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Sitting quietly
Oxidative
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
150 mm

7. Three cognitive benefits provided by exercise
Residual lung volume AND forced vital capacity
Back squat
Greater genetic variation
Type I = high endurance Type II = high force

8. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
'I want to be able to bench press more than my friend'
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
5

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?
Back squat
Benefits associated with participation AND Responsibilities of the client
An inexperienced personal trainer - an injured client - testing a female client
Decreased ability to produce force rapidly AND decreased muscle mass

10. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Decreased ability to produce force rapidly AND decreased muscle mass
3RM hang clean
Phosphagen
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

11. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
'I want to be able to bench press more than my friend'
Motor unit recruitment increases
Increased concentration of GLUT
150 mm

12. An example of an outcome goal...

13. An example of an outcome goal...

14. This describes the properties of Type I and Type II muscle fibers
Motor unit recruitment increases
Type I = high endurance Type II = high force
3RM hang clean
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

15. What excercise mode requires the client to produce the most power?
Arteries - capillaries - veins - right atrium
3RM hang clean
Residual lung volume AND forced vital capacity
Benefits associated with participation AND Responsibilities of the client

16. Symptoms of overtraining from resistance exercise...
1.5 mile run
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increase pennation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

17. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Benefits associated with participation AND Responsibilities of the client
Residual lung volume AND forced vital capacity
Olympic weightlifting AND 100 meter sprint
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

18. 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
50 year old femaile who has COPD
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

19. 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
Residual lung volume AND forced vital capacity
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Type I = high endurance Type II = high force

20. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
2349 kilocalories
Upper body strength
1.5 mile run
HDLs: 33 mg/dL AND quit smoking 60 days ago

21. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
'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!'
Decreased ability to produce force rapidly AND decreased muscle mass
Olympic weightlifting AND 100 meter sprint
Decreased VO2 max

22. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Benefits associated with participation AND Responsibilities of the client
1.5 mile run
2349 kilocalories

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

24. 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
3RM hang clean
Decreased ability to produce force rapidly AND decreased muscle mass
'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!'

25. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Decreased ability to produce force rapidly AND decreased muscle mass
Increased concentration of GLUT
Heart rate - Stroke volume - a-vo2 difference

26. 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?
Upper body strength
Increasing aerobic endurance
Sitting quietly
Olympic weightlifting AND 100 meter sprint

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
'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!'
Increasing aerobic endurance
Back squat
Residual lung volume AND forced vital capacity

28. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Increasing aerobic endurance
Triceps - Suprailium - Thigh
Upper body strength
150 mm

29. 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
3RM hang clean
Integrated
Arteries - capillaries - veins - right atrium

30. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
Increased = mitochondrial density - Decreased = submax exercise HR
Myofilament - myofibril - fiber - fasciculus
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

31. What change will increase concentric force production?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increase pennation
150 mm
Oxidative

32. 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?

33. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Abdominal muscle activity - diaphragm movement - ribcage movement
Oxidative
Residual lung volume AND forced vital capacity
'I want to be able to bench press more than my friend'

34. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Reliable
Sitting quietly
Abdominal muscle activity - diaphragm movement - ribcage movement
'I want to be able to bench press more than my friend'

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

36. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
5
Sitting quietly
Benefits associated with participation AND Responsibilities of the client
Decreased ability to produce force rapidly AND decreased muscle mass

37. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
An inexperienced personal trainer - an injured client - testing a female client
Decreased VO2 max
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

38. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium
Improved skill in performing the exercise

39. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increasing aerobic endurance
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Sitting quietly

40. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
Upper body strength
HDLs: 33 mg/dL AND quit smoking 60 days ago
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

41. 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?

42. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
2349 kilocalories
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

43. 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
Type I = high endurance Type II = high force
Increase pennation
Increasing aerobic endurance

44. What change will increase concentric force production?
Increase pennation
Oxidative
An inexperienced personal trainer - an injured client - testing a female client
5

45. 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?
9 weeks
Increased = mitochondrial density - Decreased = submax exercise HR
5
Increasing aerobic endurance

46. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Phosphagen
Motor unit recruitment increases
50 year old femaile who has COPD
Oxidative

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
'I want to be able to bench press more than my friend'
Abdominal muscle activity - diaphragm movement - ribcage movement
Benefits associated with participation AND Responsibilities of the client

48. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Oxidative
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
9 weeks
50 year old femaile who has COPD

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?
Upper body strength
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
Arteries - capillaries - veins - right atrium

50. 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?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Type I = high endurance Type II = high force
1.5 mile run