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

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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?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Residual lung volume AND forced vital capacity
HDLs: 33 mg/dL AND quit smoking 60 days ago
1.5 mile run


3. 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
50 year old femaile who has COPD
Olympic weightlifting AND 100 meter sprint
An inexperienced personal trainer - an injured client - testing a female client


4. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Olympic weightlifting AND 100 meter sprint
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Sitting quietly
5


5. What is true regarding bone health?
150 mm
Decreased ability to produce force rapidly AND decreased muscle mass
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


6. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
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.
Arteries - capillaries - veins - right atrium
Sitting quietly
Increased = mitochondrial density - Decreased = submax exercise HR


7. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
9 weeks
1.5 mile run
Myofilament - myofibril - fiber - fasciculus


8. What should be included in a an informed consent?
Decreased VO2 max
Decreased VO2 max
2349 kilocalories
Benefits associated with participation AND Responsibilities of the client


9. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
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
Type I = high endurance Type II = high force
Arteries - capillaries - veins - right atrium


10. An example of an outcome goal...

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11. What composes total lung capacity?
Residual lung volume AND forced vital capacity
1.5 mile run
Motor unit recruitment increases
Heart rate - Stroke volume - a-vo2 difference


12. 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...
Improved skill in performing the exercise
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Reliable
Type I = high endurance Type II = high force


13. 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
Decreased VO2 max
Increased concentration of GLUT
Heart rate - Stroke volume - a-vo2 difference


14. Three cognitive benefits provided by exercise
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Improved skill in performing the exercise
Greater genetic variation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


15. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Improved skill in performing the exercise
150 mm
Back squat


16. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Back squat
1.5 mile run
9 weeks
Heart rate - Stroke volume - a-vo2 difference


17. 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?
'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 concentration of GLUT
150 mm
5


18. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
1.5 mile run
Sitting quietly
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Triceps - Suprailium - Thigh


19. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Phosphagen
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased VO2 max
Motor unit recruitment increases


20. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
2349 kilocalories
Decreased ability to produce force rapidly AND decreased muscle mass
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


21. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Oxidative
50 year old femaile who has COPD
Integrated
Increased concentration of GLUT


22. What change will increase concentric force production?
Decreased VO2 max
Myofilament - myofibril - fiber - fasciculus
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increase pennation


23. 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
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased = mitochondrial density - Decreased = submax exercise HR
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increasing aerobic endurance


24. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Increased concentration of GLUT
'I want to be able to bench press more than my friend'
Integrated


25. 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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26. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Sitting quietly


27. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Greater genetic variation
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!'
Decreased ability to produce force rapidly AND decreased muscle mass


28. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Decreased VO2 max
3RM hang clean
Myofilament - myofibril - fiber - fasciculus
Motor unit recruitment increases


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


30. This describes the properties of Type I and Type II muscle fibers
'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!'
HDLs: 33 mg/dL AND quit smoking 60 days ago
Type I = high endurance Type II = high force
Decreased ability to produce force rapidly AND decreased muscle mass


31. What is most likely to occur as a result of aerobic endurance overtraining?
2349 kilocalories
Decreased VO2 max
Increased = mitochondrial density - Decreased = submax exercise HR
Phosphagen


32. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
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.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Improved skill in performing the exercise


33. An example of an outcome goal...

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34. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increase pennation
Arteries - capillaries - veins - right atrium
150 mm
Decreased VO2 max


35. Three cognitive benefits provided by exercise
Sitting quietly
Arteries - capillaries - veins - right atrium
Greater genetic variation
Improved skill in performing the exercise


36. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
Greater genetic variation
9 weeks
Residual lung volume AND forced vital capacity


37. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
50 year old femaile who has COPD
50 year old femaile who has COPD
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


38. 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
2349 kilocalories
5
Improved skill in performing the exercise
An inexperienced personal trainer - an injured client - testing a female client


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


40. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Residual lung volume AND forced vital capacity
Triceps - Suprailium - Thigh
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Improved skill in performing the exercise


41. 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...
HDLs: 33 mg/dL AND quit smoking 60 days ago
Phosphagen
Reliable
HDLs: 33 mg/dL AND quit smoking 60 days ago


42. 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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43. 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?
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.
Increased = mitochondrial density - Decreased = submax exercise HR
150 mm
Phosphagen


44. What excercise mode requires the client to produce the most power?
3RM hang clean
Oxidative
50 year old femaile who has COPD
1.5 mile run


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

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46. 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?
50 year old femaile who has COPD
Abdominal muscle activity - diaphragm movement - ribcage movement
Benefits associated with participation AND Responsibilities of the client
150 mm


47. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Sitting quietly
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increasing aerobic endurance


48. 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?
Residual lung volume AND forced vital capacity
Benefits associated with participation AND Responsibilities of the client
2349 kilocalories
1.5 mile run


49. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Increased = mitochondrial density - Decreased = submax exercise HR
At 90 degrees of flexion - because the moment arm is at it's longest length.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
9 weeks


50. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
150 mm
3RM hang clean
Decreased VO2 max