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NSCA Personal Trainer Exam

Instructions:

Answer 30 questions in 15 minutes. 1 minute extra for reading the instructions.
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 excercise mode requires the client to produce the most power?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
3RM hang clean
50 year old femaile who has COPD
'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!'

2. This describes the properties of Type I and Type II muscle fibers
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
At 90 degrees of flexion - because the moment arm is at it's longest length.
Phosphagen
Type I = high endurance Type II = high force

3. This describes the properties of Type I and Type II muscle fibers
Sitting quietly
Type I = high endurance Type II = high force
Myofilament - myofibril - fiber - fasciculus
5

4. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Motor unit recruitment increases
Arteries - capillaries - veins - right atrium
5
An inexperienced personal trainer - an injured client - testing a female client

5. What should be included in a an informed consent?
Sitting quietly
Increase pennation
At 90 degrees of flexion - because the moment arm is at it's longest length.
Benefits associated with participation AND Responsibilities of the client

6. What is most likely to occur as a result of aerobic endurance overtraining?
At 90 degrees of flexion - because the moment arm is at it's longest length.
An inexperienced personal trainer - an injured client - testing a female client
Integrated
Decreased VO2 max

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

8. 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?
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
150 mm
Increased = mitochondrial density - Decreased = submax exercise HR

9. 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.
Greater genetic variation
Increasing aerobic endurance
At 90 degrees of flexion - because the moment arm is at it's longest length.

10. What are the components of oxygen uptake (vo2)
Upper body strength
Heart rate - Stroke volume - a-vo2 difference
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!'

11. What change will increase concentric force production?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increase pennation
At 90 degrees of flexion - because the moment arm is at it's longest length.
'I want to be able to bench press more than my friend'

12. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Decreased VO2 max
Oxidative
Triceps - Suprailium - Thigh
'I want to be able to bench press more than my friend'

13. 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?

14. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increase pennation
150 mm
Integrated
Arteries - capillaries - veins - right atrium

15. 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 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.
Sitting quietly
Residual lung volume AND forced vital capacity
Back squat

16. 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
9 weeks
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Reliable

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

18. What change will increase concentric force production?
Increase pennation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
'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!'
Increased = mitochondrial density - Decreased = submax exercise HR

19. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Increase pennation
Type I = high endurance Type II = high force
150 mm

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

21. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased = mitochondrial density - Decreased = submax exercise HR
Increased = mitochondrial density - Decreased = submax exercise HR
At 90 degrees of flexion - because the moment arm is at it's longest length.

22. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Decreased ability to produce force rapidly AND decreased muscle mass
Upper body strength
9 weeks
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

23. 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?
Oxidative
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
2349 kilocalories
Decreased ability to produce force rapidly AND decreased muscle mass

24. 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?
Increased concentration of GLUT
Motor unit recruitment increases
'I want to be able to bench press more than my friend'
150 mm

25. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increase pennation
Sitting quietly
Olympic weightlifting AND 100 meter sprint

26. 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
Triceps - Suprailium - Thigh
Benefits associated with participation AND Responsibilities of the client
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
5

27. 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
Increased concentration of GLUT
9 weeks
An inexperienced personal trainer - an injured client - testing a female client

28. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increase pennation
Integrated
Type I = high endurance Type II = high force

29. 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?
Heart rate - Stroke volume - a-vo2 difference
Benefits associated with participation AND Responsibilities of the client
Upper body strength
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

30. 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?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Decreased ability to produce force rapidly AND decreased muscle mass
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
2349 kilocalories