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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. An example of an outcome goal...

2. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
5
Back squat
9 weeks

3. 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
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Triceps - Suprailium - Thigh
Oxidative

4. 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
Back squat
Triceps - Suprailium - Thigh
Decreased VO2 max

5. What composes total lung capacity?
Residual lung volume AND forced vital capacity
2349 kilocalories
Reliable
Myofilament - myofibril - fiber - fasciculus

6. Symptoms of overtraining from resistance exercise...
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
2349 kilocalories
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

7. 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
50 year old femaile who has COPD
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Olympic weightlifting AND 100 meter sprint

8. What excercise mode requires the client to produce the most power?
3RM hang clean
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased = mitochondrial density - Decreased = submax exercise HR

9. 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 ability to produce force rapidly AND decreased muscle mass
Myofilament - myofibril - fiber - fasciculus
'I want to be able to bench press more than my friend'

10. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Oxidative
Triceps - Suprailium - Thigh
Improved skill in performing the exercise
Heart rate - Stroke volume - a-vo2 difference

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

12. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
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.
An inexperienced personal trainer - an injured client - testing a female client
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

13. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Increasing aerobic endurance
Myofilament - myofibril - fiber - fasciculus
At 90 degrees of flexion - because the moment arm is at it's longest length.
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

14. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
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.
Upper body strength
Decreased ability to produce force rapidly AND decreased muscle mass

15. 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?

16. What should be included in a an informed consent?
Decreased ability to produce force rapidly AND decreased muscle mass
'I want to be able to bench press more than my friend'
Benefits associated with participation AND Responsibilities of the client
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.

17. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Greater genetic variation
Improved skill in performing the exercise
Heart rate - Stroke volume - a-vo2 difference
Back squat

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

19. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Olympic weightlifting AND 100 meter sprint
Sitting quietly
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

20. Three cognitive benefits provided by exercise
Increased concentration of GLUT
Greater genetic variation
Abdominal muscle activity - diaphragm movement - ribcage movement
At 90 degrees of flexion - because the moment arm is at it's longest length.

21. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Residual lung volume AND forced vital capacity
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
Reliable

22. A client with a high risk stratification for coronary artery disease
5
Increasing aerobic endurance
HDLs: 33 mg/dL AND quit smoking 60 days ago
50 year old femaile who has COPD

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

24. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Decreased ability to produce force rapidly AND decreased muscle mass
Benefits associated with participation AND Responsibilities of the client

25. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Olympic weightlifting AND 100 meter sprint
HDLs: 33 mg/dL AND quit smoking 60 days ago

26. 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?
Oxidative
Type I = high endurance Type II = high force
Motor unit recruitment increases
150 mm

27. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Oxidative
Increased concentration of GLUT
Increased = mitochondrial density - Decreased = submax exercise HR

28. 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
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.
Improved skill in performing the exercise

29. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
5
9 weeks
Triceps - Suprailium - Thigh

30. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Triceps - Suprailium - Thigh
Motor unit recruitment increases

31. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Increased = mitochondrial density - Decreased = submax exercise HR
Decreased ability to produce force rapidly AND decreased muscle mass
50 year old femaile who has COPD
3RM hang clean

32. 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
Increased concentration of GLUT
5
Motor unit recruitment increases
Back squat

33. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
5
Arteries - capillaries - veins - right atrium
Reliable

34. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
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.
Greater genetic variation

35. What change will increase concentric force production?
Increase pennation
Increased concentration of GLUT
Oxidative
HDLs: 33 mg/dL AND quit smoking 60 days ago

36. 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
9 weeks
2349 kilocalories
Myofilament - myofibril - fiber - fasciculus

37. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Heart rate - Stroke volume - a-vo2 difference
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Olympic weightlifting AND 100 meter sprint
Decreased ability to produce force rapidly AND decreased muscle mass

38. 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?
1.5 mile run
Benefits associated with participation AND Responsibilities of the client
Reliable
Upper body strength

39. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
150 mm
Back squat

40. An example of an outcome goal...

41. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
2349 kilocalories
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Upper body strength
Abdominal muscle activity - diaphragm movement - ribcage movement

42. 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?
'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!'
1.5 mile run
Increased concentration of GLUT
Oxidative

43. What composes total lung capacity?
Type I = high endurance Type II = high force
Benefits associated with participation AND Responsibilities of the client
Residual lung volume AND forced vital capacity
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

44. 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?
Sitting quietly
Increased = mitochondrial density - Decreased = submax exercise HR
HDLs: 33 mg/dL AND quit smoking 60 days ago
2349 kilocalories

45. 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
150 mm
Decreased ability to produce force rapidly AND decreased muscle mass
5
Upper body strength

46. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
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
50 year old femaile who has COPD
Increasing aerobic endurance

47. 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
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. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Motor unit recruitment increases

48. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
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
Benefits associated with participation AND Responsibilities of the client
Improved skill in performing the exercise

49. 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?
'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!'
Triceps - Suprailium - Thigh
1.5 mile run
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

50. 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
Myofilament - myofibril - fiber - fasciculus
Decreased ability to produce force rapidly AND decreased muscle mass
Arteries - capillaries - veins - right atrium