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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. What are the components of oxygen uptake (vo2)
1.5 mile run
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Sitting quietly

2. 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?
An inexperienced personal trainer - an injured client - testing a female client
Type I = high endurance Type II = high force
1.5 mile run
Increased concentration of GLUT

3. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Increased = mitochondrial density - Decreased = submax exercise HR
Increase pennation
Olympic weightlifting AND 100 meter sprint
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. 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
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

5. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
50 year old femaile who has COPD
Abdominal muscle activity - diaphragm movement - ribcage movement
Myofilament - myofibril - fiber - fasciculus
'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!'

6. 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
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Back squat
Oxidative

7. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Olympic weightlifting AND 100 meter sprint
Abdominal muscle activity - diaphragm movement - ribcage movement
Integrated
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

8. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Oxidative
150 mm
Motor unit recruitment increases
Greater genetic variation

9. This describes the properties of Type I and Type II muscle fibers
Increased concentration of GLUT
Type I = high endurance Type II = high force
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Reliable

10. 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?

11. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Triceps - Suprailium - Thigh
Reliable
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

12. What composes total lung capacity?
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.
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
An inexperienced personal trainer - an injured client - testing a female client

13. 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...
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increasing aerobic endurance
Reliable
'I want to be able to bench press more than my friend'

14. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Heart rate - Stroke volume - a-vo2 difference

15. 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?
2349 kilocalories
Sitting quietly
1.5 mile run
Benefits associated with participation AND Responsibilities of the client

16. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Reliable
Integrated
150 mm
Triceps - Suprailium - Thigh

17. What are the components of oxygen uptake (vo2)
Increasing aerobic endurance
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
Heart rate - Stroke volume - a-vo2 difference

18. What energy system is capable of producing ATP at the greatest rate?
1.5 mile run
Heart rate - Stroke volume - a-vo2 difference
150 mm
Phosphagen

19. 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
Increasing aerobic endurance
Motor unit recruitment increases
Decreased VO2 max

20. What excercise mode requires the client to produce the most power?
An inexperienced personal trainer - an injured client - testing a female client
3RM hang clean
50 year old femaile who has COPD
Myofilament - myofibril - fiber - fasciculus

21. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Triceps - Suprailium - Thigh
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Arteries - capillaries - veins - right atrium
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

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

23. What change will increase concentric force production?
Increase pennation
An inexperienced personal trainer - an injured client - testing a female client
'I want to be able to bench press more than my friend'
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

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

25. 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
Increased concentration of GLUT
Decreased ability to produce force rapidly AND decreased muscle mass
Type I = high endurance Type II = high force

26. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Upper body strength
Phosphagen
Integrated
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

27. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
'I want to be able to bench press more than my friend'
50 year old femaile who has COPD
9 weeks
An inexperienced personal trainer - an injured client - testing a female client

28. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Triceps - Suprailium - Thigh
50 year old femaile who has COPD
9 weeks
Arteries - capillaries - veins - right atrium

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

30. What energy systems is capable of producing the greatest amount (capacity) of ATP?
1.5 mile run
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Residual lung volume AND forced vital capacity
Oxidative

31. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Sitting quietly
Arteries - capillaries - veins - right atrium
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Back squat

32. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
9 weeks
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

33. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
5
Decreased VO2 max
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Sitting quietly

34. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
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
Increased = mitochondrial density - Decreased = submax exercise HR

35. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased ability to produce force rapidly AND decreased muscle mass
Increased concentration of GLUT
Integrated
Decreased VO2 max

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

37. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
An inexperienced personal trainer - an injured client - testing a female client

38. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Abdominal muscle activity - diaphragm movement - ribcage movement
Greater genetic variation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Residual lung volume AND forced vital capacity

39. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
2349 kilocalories
Phosphagen
Olympic weightlifting AND 100 meter sprint
Increase pennation

40. What excercise mode requires the client to produce the most power?
Benefits associated with participation AND Responsibilities of the client
3RM hang clean
50 year old femaile who has COPD
Increasing aerobic endurance

41. This describes the properties of Type I and Type II muscle fibers
Heart rate - Stroke volume - a-vo2 difference
5
Type I = high endurance Type II = high force
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.

42. 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
Benefits associated with participation AND Responsibilities of the client
Greater genetic variation
Increased = mitochondrial density - Decreased = submax exercise HR

43. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased concentration of GLUT
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Motor unit recruitment increases

44. An example of an outcome goal...

45. What is true regarding bone health?
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.
3RM hang clean
'I want to be able to bench press more than my friend'

46. What should be included in a an informed consent?
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Heart rate - Stroke volume - a-vo2 difference
Benefits associated with participation AND Responsibilities of the client

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?
5
Triceps - Suprailium - Thigh
Increased concentration of GLUT
150 mm

48. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Sitting quietly
Increasing aerobic endurance
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

49. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
'I want to be able to bench press more than my friend'
Back squat
Phosphagen
Heart rate - Stroke volume - a-vo2 difference

50. Three cognitive benefits provided by exercise
Decreased ability to produce force rapidly AND decreased muscle mass
Greater genetic variation
Myofilament - myofibril - fiber - fasciculus
Increasing aerobic endurance