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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 controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
50 year old femaile who has COPD
Back squat
150 mm

2. 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
Increase pennation
HDLs: 33 mg/dL AND quit smoking 60 days ago
Benefits associated with participation AND Responsibilities of the client

3. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client
An inexperienced personal trainer - an injured client - testing a female client

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
Motor unit recruitment increases
Abdominal muscle activity - diaphragm movement - ribcage movement
'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

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

6. 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
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
Phosphagen

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

8. 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?

9. Three cognitive benefits provided by exercise
Abdominal muscle activity - diaphragm movement - ribcage movement
Greater genetic variation
9 weeks
Increasing aerobic endurance

10. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Increased concentration of GLUT
Abdominal muscle activity - diaphragm movement - ribcage movement
5

11. An example of an outcome goal...

12. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Oxidative
Abdominal muscle activity - diaphragm movement - ribcage movement
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

13. 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
Oxidative
Phosphagen
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

14. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Myofilament - myofibril - fiber - fasciculus
Oxidative
150 mm
Improved skill in performing the exercise

15. 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
Heart rate - Stroke volume - a-vo2 difference
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Upper body strength

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

17. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Arteries - capillaries - veins - right atrium
9 weeks
'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!'
5

18. Symptoms of overtraining from resistance exercise...
1.5 mile run
1.5 mile run
Increase pennation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

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
Increase pennation
'I want to be able to bench press more than my friend'
Myofilament - myofibril - fiber - fasciculus

20. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
50 year old femaile who has COPD
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Oxidative
Triceps - Suprailium - Thigh

21. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
150 mm
Increased concentration of GLUT
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Phosphagen

22. What is true regarding bone health?
Myofilament - myofibril - fiber - fasciculus
Abdominal muscle activity - diaphragm movement - ribcage movement
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.

23. 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?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased = mitochondrial density - Decreased = submax exercise HR
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
2349 kilocalories

24. What excercise mode requires the client to produce the most power?
3RM hang clean
Increase pennation
'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!'
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

25. What is true regarding bone health?
150 mm
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.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Type I = high endurance Type II = high force

26. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Upper body strength
Motor unit recruitment increases
An inexperienced personal trainer - an injured client - testing a female client

27. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force
150 mm

28. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Reliable
Sitting quietly
Arteries - capillaries - veins - right atrium

29. What change will increase concentric force production?
Upper body strength
Increase pennation
Decreased VO2 max
Type I = high endurance Type II = high force

30. 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
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

31. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
50 year old femaile who has COPD
Olympic weightlifting AND 100 meter sprint
Reliable
Triceps - Suprailium - Thigh

32. 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
Decreased VO2 max
5
At 90 degrees of flexion - because the moment arm is at it's longest length.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

33. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
Decreased ability to produce force rapidly AND decreased muscle mass
An inexperienced personal trainer - an injured client - testing a female client
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

34. 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?
1.5 mile run
Triceps - Suprailium - Thigh
9 weeks
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

35. 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?
Myofilament - myofibril - fiber - fasciculus
Myofilament - myofibril - fiber - fasciculus
Integrated
1.5 mile run

36. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
150 mm
50 year old femaile who has COPD
Motor unit recruitment increases

37. An example of an outcome goal...

38. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Decreased ability to produce force rapidly AND decreased muscle mass
9 weeks
3RM hang clean
Increase pennation

39. This describes the properties of Type I and Type II muscle fibers
5
3RM hang clean
Increased concentration of GLUT
Type I = high endurance Type II = high force

40. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Type I = high endurance Type II = high force
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increased concentration of GLUT
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

41. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
2349 kilocalories
50 year old femaile who has COPD

42. What excercise mode requires the client to produce the most power?
Greater genetic variation
'I want to be able to bench press more than my friend'
9 weeks
3RM hang clean

43. 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
Benefits associated with participation AND Responsibilities of the client
Reliable
5
Residual lung volume AND forced vital capacity

44. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
3RM hang clean
Type I = high endurance Type II = high force
At 90 degrees of flexion - because the moment arm is at it's longest length.

45. What change will increase concentric force production?
Increased concentration of GLUT
Improved skill in performing the exercise
Abdominal muscle activity - diaphragm movement - ribcage movement
Increase pennation

46. 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
Residual lung volume AND forced vital capacity
50 year old femaile who has COPD
1.5 mile run

47. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Improved skill in performing the exercise
Triceps - Suprailium - Thigh
'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!'

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
Integrated
Increased = mitochondrial density - Decreased = submax exercise HR
Upper body strength

49. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increasing aerobic endurance
Residual lung volume AND forced vital capacity
Abdominal muscle activity - diaphragm movement - ribcage movement

50. 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?