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 guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Myofilament - myofibril - fiber - fasciculus
Oxidative
Motor unit recruitment increases
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


2. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Motor unit recruitment increases
Greater genetic variation
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increased concentration of GLUT


3. 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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4. 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
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.
Increasing aerobic endurance
Motor unit recruitment increases
Integrated


5. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Greater genetic variation
Back squat
Type I = high endurance Type II = high force
Abdominal muscle activity - diaphragm movement - ribcage movement


6. Three cognitive benefits provided by exercise
Greater genetic variation
An inexperienced personal trainer - an injured client - testing a female client
Motor unit recruitment increases
50 year old femaile who has COPD


7. What is true regarding bone health?
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.
Type I = high endurance Type II = high force
Increased = mitochondrial density - Decreased = submax exercise HR
At 90 degrees of flexion - because the moment arm is at it's longest length.


8. 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
Arteries - capillaries - veins - right atrium
HDLs: 33 mg/dL AND quit smoking 60 days ago
Triceps - Suprailium - Thigh


9. 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?
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
At 90 degrees of flexion - because the moment arm is at it's longest length.
2349 kilocalories


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


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

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12. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Increase pennation
Benefits associated with participation AND Responsibilities of the client
1.5 mile run
Triceps - Suprailium - Thigh


13. 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
Residual lung volume AND forced vital capacity
Sitting quietly
Triceps - Suprailium - Thigh


14. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Sitting quietly
Motor unit recruitment increases
Improved skill in performing the exercise


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?

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16. What composes total lung capacity?
Increasing aerobic endurance
Residual lung volume AND forced vital capacity
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increased concentration of GLUT


17. 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
Benefits associated with participation AND Responsibilities of the client
Heart rate - Stroke volume - a-vo2 difference
Phosphagen


18. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Upper body strength
Triceps - Suprailium - Thigh
9 weeks
Increasing aerobic endurance


19. 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
150 mm
Increased = mitochondrial density - Decreased = submax exercise HR
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


20. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Phosphagen
1.5 mile run
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium


21. Three cognitive benefits provided by exercise
Greater genetic variation
Residual lung volume AND forced vital capacity
An inexperienced personal trainer - an injured client - testing a female client
Improved skill in performing the exercise


22. A client with a high risk stratification for coronary artery disease
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
50 year old femaile who has COPD
Reliable
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.


23. 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
9 weeks
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased concentration of GLUT


24. 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?
Back squat
Upper body strength
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Type I = high endurance Type II = high force


25. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Phosphagen
Type I = high endurance Type II = high force
Motor unit recruitment increases
Triceps - Suprailium - Thigh


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

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27. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Heart rate - Stroke volume - a-vo2 difference
Myofilament - myofibril - fiber - fasciculus
2349 kilocalories
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


28. What are the components of oxygen uptake (vo2)
Type I = high endurance Type II = high force
5
50 year old femaile who has COPD
Heart rate - Stroke volume - a-vo2 difference


29. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Reliable
Decreased ability to produce force rapidly AND decreased muscle mass
Heart rate - Stroke volume - a-vo2 difference
'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!'


30. 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
Type I = high endurance Type II = high force
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.


31. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Upper body strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
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


32. What should be included in a an informed consent?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Greater genetic variation
Increasing aerobic endurance
Benefits associated with participation AND Responsibilities of the client


33. What energy system is capable of producing ATP at the greatest rate?
Type I = high endurance Type II = high force
Greater genetic variation
Increase pennation
Phosphagen


34. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Reliable
Reliable
Oxidative
1.5 mile run


35. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Increased = mitochondrial density - Decreased = submax exercise HR
Integrated
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.
'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!'


36. What composes total lung capacity?
Improved skill in performing the exercise
Triceps - Suprailium - Thigh
Residual lung volume AND forced vital capacity
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.


37. What is most likely to occur as a result of aerobic endurance overtraining?
'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!'
Increase pennation
Decreased VO2 max
Sitting quietly


38. An example of an outcome goal...

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39. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Increase pennation
Upper body strength
Sitting quietly
2349 kilocalories


40. What change will increase concentric force production?
Increase pennation
Abdominal muscle activity - diaphragm movement - ribcage movement
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


41. A client with a high risk stratification for coronary artery disease
Improved skill in performing the exercise
'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!'
50 year old femaile who has COPD
Increasing aerobic endurance


42. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Upper body strength
HDLs: 33 mg/dL AND quit smoking 60 days ago
Arteries - capillaries - veins - right atrium
Heart rate - Stroke volume - a-vo2 difference


43. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Integrated
Increased concentration of GLUT
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


44. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Myofilament - myofibril - fiber - fasciculus
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


45. What should be included in a an informed consent?
5
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


46. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
150 mm
Back squat
Increasing aerobic endurance
'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!'


47. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Improved skill in performing the exercise
Reliable


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

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49. An example of an outcome goal...

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50. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
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
Integrated
Arteries - capillaries - veins - right atrium