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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. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Decreased VO2 max
Sitting quietly
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.

2. Symptoms of overtraining from resistance exercise...
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
5
Olympic weightlifting AND 100 meter sprint

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?

4. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Increased concentration of GLUT
2349 kilocalories
Olympic weightlifting AND 100 meter sprint
Benefits associated with participation AND Responsibilities of the client

5. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Olympic weightlifting AND 100 meter sprint
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Type I = high endurance Type II = high force
50 year old femaile who has COPD

6. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
Triceps - Suprailium - Thigh
Motor unit recruitment increases
Triceps - Suprailium - Thigh

7. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Increase pennation
Sitting quietly
Myofilament - myofibril - fiber - fasciculus
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.

8. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Motor unit recruitment increases
Myofilament - myofibril - fiber - fasciculus
9 weeks
5

9. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
1.5 mile run
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Upper body strength

10. What excercise mode requires the client to produce the most power?
Increasing aerobic endurance
An inexperienced personal trainer - an injured client - testing a female client
3RM hang clean
9 weeks

11. This describes the properties of Type I and Type II muscle fibers
Upper body strength
Increasing aerobic endurance
Oxidative
Type I = high endurance Type II = high force

12. 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
Oxidative
9 weeks
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

13. 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. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
1.5 mile run
Upper body strength
Sitting quietly

14. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic 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!'
Sitting quietly
Increased concentration of GLUT
Benefits associated with participation AND Responsibilities of the client

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. 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?
An inexperienced personal trainer - an injured client - testing a female client
Increased = mitochondrial density - Decreased = submax exercise HR
Increase pennation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

17. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Myofilament - myofibril - fiber - fasciculus
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased = mitochondrial density - Decreased = submax exercise HR

18. What composes total lung capacity?
Improved skill in performing the exercise
Increasing aerobic endurance
Residual lung volume AND forced vital capacity
50 year old femaile who has COPD

19. What should be included in a an informed consent?
Greater genetic variation
5
Residual lung volume AND forced vital capacity
Benefits associated with participation AND Responsibilities of the client

20. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
150 mm
HDLs: 33 mg/dL AND quit smoking 60 days ago
Benefits associated with participation AND Responsibilities of the client
Greater genetic variation

21. A client with a high risk stratification for coronary artery disease
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increasing aerobic endurance
50 year old femaile who has COPD
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

22. 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...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased ability to produce force rapidly AND decreased muscle mass
Reliable
Increase pennation

23. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
150 mm
Decreased VO2 max
Olympic weightlifting AND 100 meter sprint
Triceps - Suprailium - Thigh

24. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Upper body strength
Improved skill in performing the exercise
Increase pennation
'I want to be able to bench press more than my friend'

25. What excercise mode requires the client to produce the most power?
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

26. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Increasing aerobic endurance
Integrated
1.5 mile run
Reliable

27. 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.
Oxidative
Sitting quietly
9 weeks

28. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Greater genetic variation
2349 kilocalories
Oxidative
Abdominal muscle activity - diaphragm movement - ribcage movement

29. What is true regarding bone health?
1.5 mile run
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
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.

30. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Back squat
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Heart rate - Stroke volume - a-vo2 difference

31. 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
Type I = high endurance Type II = high force
2349 kilocalories
50 year old femaile who has COPD

32. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Increasing aerobic endurance
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

33. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Type I = high endurance Type II = high force
Decreased ability to produce force rapidly AND decreased muscle mass
Back squat
3RM hang clean

34. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
150 mm
Increase pennation

35. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Olympic weightlifting AND 100 meter sprint
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Improved skill in performing the exercise
An inexperienced personal trainer - an injured client - testing a female client

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

37. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
1.5 mile run
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Heart rate - Stroke volume - a-vo2 difference

38. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
150 mm
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
Upper body strength

39. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Abdominal muscle activity - diaphragm movement - ribcage movement
Motor unit recruitment increases
Integrated
Oxidative

40. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Motor unit recruitment increases
Motor unit recruitment increases
Back squat

41. Three cognitive benefits provided by exercise
Motor unit recruitment increases
Greater genetic variation
Upper body strength
2349 kilocalories

42. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Increase pennation
Decreased VO2 max
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.
9 weeks

43. 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?
Sitting quietly
150 mm
Reliable
2349 kilocalories

44. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
At 90 degrees of flexion - because the moment arm is at it's longest length.
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
Motor unit recruitment increases

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

46. 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?
Motor unit recruitment increases
An inexperienced personal trainer - an injured client - testing a female client
Triceps - Suprailium - Thigh
1.5 mile run

47. An example of an outcome goal...

48. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
50 year old femaile who has COPD
Reliable
Integrated
Improved skill in performing the exercise

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
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 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.

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