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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. Symptoms of overtraining from resistance exercise...
Triceps - Suprailium - Thigh
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Abdominal muscle activity - diaphragm movement - ribcage movement
Greater genetic variation

2. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Benefits associated with participation AND Responsibilities of the client
Integrated
Residual lung volume AND forced vital capacity
Phosphagen

3. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
At 90 degrees of flexion - because the moment arm is at it's longest length.
9 weeks

4. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Upper body strength
At 90 degrees of flexion - because the moment arm is at it's longest length.
Abdominal muscle activity - diaphragm movement - ribcage movement

5. 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?
Sitting quietly
Greater genetic variation
Upper body strength
1.5 mile run

6. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Oxidative
5
HDLs: 33 mg/dL AND quit smoking 60 days ago
9 weeks

7. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
3RM hang clean
Decreased ability to produce force rapidly AND decreased muscle mass
Triceps - Suprailium - Thigh
Decreased VO2 max

8. What is true regarding bone health?
Abdominal muscle activity - diaphragm movement - ribcage movement
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.
Phosphagen

9. What change will increase concentric force production?
Reliable
Arteries - capillaries - veins - right atrium
Increase pennation
HDLs: 33 mg/dL AND quit smoking 60 days ago

10. A client with a high risk stratification for coronary artery disease
Increased = mitochondrial density - Decreased = submax exercise HR
50 year old femaile who has COPD
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

11. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Triceps - Suprailium - Thigh
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
3RM hang clean
Motor unit recruitment increases

12. 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
Increase pennation
Back squat
3RM hang clean

13. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
'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. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
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

14. 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 = mitochondrial density - Decreased = submax exercise HR
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.
HDLs: 33 mg/dL AND quit smoking 60 days ago

15. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
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.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
1.5 mile run

16. 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?
At 90 degrees of flexion - because the moment arm is at it's longest length.
1.5 mile run
Olympic weightlifting AND 100 meter sprint
Improved skill in performing the exercise

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?
Decreased ability to produce force rapidly AND decreased muscle mass
Back squat
Arteries - capillaries - veins - right atrium
Type I = high endurance Type II = high force

18. 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
9 weeks
Heart rate - Stroke volume - a-vo2 difference

19. This describes the properties of Type I and Type II muscle fibers
3RM hang clean
Reliable
Decreased ability to produce force rapidly AND decreased muscle mass
Type I = high endurance Type II = high force

20. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Residual lung volume AND forced vital capacity
Motor unit recruitment increases
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.

21. 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...
50 year old femaile who has COPD
Reliable
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
5

22. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
3RM hang clean
Triceps - Suprailium - Thigh
Benefits associated with participation AND Responsibilities of the client
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

23. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Decreased ability to produce force rapidly AND decreased muscle mass
An inexperienced personal trainer - an injured client - testing a female client
HDLs: 33 mg/dL AND quit smoking 60 days ago
9 weeks

24. 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?

25. What excercise mode requires the client to produce the most power?
3RM hang clean
At 90 degrees of flexion - because the moment arm is at it's longest length.
Oxidative
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

26. What is true regarding bone health?
50 year old femaile who has COPD
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.
Back squat
Residual lung volume AND forced vital capacity

27. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Reliable
Arteries - capillaries - veins - right atrium
Oxidative
Benefits associated with participation AND Responsibilities of the client

28. Symptoms of overtraining from resistance exercise...
Upper body strength
Back squat
HDLs: 33 mg/dL AND quit smoking 60 days ago
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

29. 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
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
5
'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 VO2 max

30. Three cognitive benefits provided by exercise
Reliable
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Greater genetic variation
Decreased VO2 max

31. What are the components of oxygen uptake (vo2)
Decreased ability to produce force rapidly AND decreased muscle mass
Improved skill in performing the exercise
Heart rate - Stroke volume - a-vo2 difference
Motor unit recruitment increases

32. What composes total lung capacity?
Residual lung volume AND forced vital capacity
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
Triceps - Suprailium - Thigh

33. An example of an outcome goal...

34. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Oxidative
HDLs: 33 mg/dL AND quit smoking 60 days ago
5
Residual lung volume AND forced vital capacity

35. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
2349 kilocalories
HDLs: 33 mg/dL AND quit smoking 60 days ago
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Back squat

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

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

38. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
Phosphagen
Increased = mitochondrial density - Decreased = submax exercise HR
Reliable

39. 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?
Increased = mitochondrial density - Decreased = submax exercise HR
Back squat
Arteries - capillaries - veins - right atrium
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

40. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
Myofilament - myofibril - fiber - fasciculus
Decreased ability to produce force rapidly AND decreased muscle mass
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

41. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
HDLs: 33 mg/dL AND quit smoking 60 days ago
Upper body strength
Arteries - capillaries - veins - right atrium
An inexperienced personal trainer - an injured client - testing a female client

42. What energy system is capable of producing ATP at the greatest rate?
5
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Phosphagen
Triceps - Suprailium - Thigh

43. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
1.5 mile run
Upper body strength
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

44. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
Type I = high endurance Type II = high force

45. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Increased concentration of GLUT
Greater genetic variation
Oxidative
Heart rate - Stroke volume - a-vo2 difference

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

47. 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?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increasing aerobic endurance
5
150 mm

48. What excercise mode requires the client to produce the most power?
3RM hang clean
Upper body 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!'
2349 kilocalories

49. 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
50 year old femaile who has COPD
Improved skill in performing the exercise
5

50. What energy systems is capable of producing the greatest amount (capacity) of ATP?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Residual lung volume AND forced vital capacity
Decreased ability to produce force rapidly AND decreased muscle mass
Oxidative