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. 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
Upper body strength
Decreased ability to produce force rapidly AND decreased muscle mass
3RM hang clean


2. What composes total lung capacity?
Residual lung volume AND forced vital capacity
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Decreased VO2 max
Phosphagen


3. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Phosphagen
9 weeks
Type I = high endurance Type II = high force
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


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
An inexperienced personal trainer - an injured client - testing a female client
Increasing aerobic endurance
Improved skill in performing the exercise
Increased concentration of GLUT


5. 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
5
At 90 degrees of flexion - because the moment arm is at it's longest length.
Benefits associated with participation AND Responsibilities of the client
Residual lung volume AND forced vital capacity


6. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Heart rate - Stroke volume - a-vo2 difference
3RM hang clean
'I want to be able to bench press more than my friend'


7. What change will increase concentric force production?
Increase pennation
An inexperienced personal trainer - an injured client - testing a female client
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
'I want to be able to bench press more than my friend'


8. Three cognitive benefits provided by exercise
Reliable
Increased concentration of GLUT
Residual lung volume AND forced vital capacity
Greater genetic variation


9. An example of an outcome goal...

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10. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Reliable
2349 kilocalories
Decreased ability to produce force rapidly AND decreased muscle mass


11. 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?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increase pennation
An inexperienced personal trainer - an injured client - testing a female client
1.5 mile run


12. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
At 90 degrees of flexion - because the moment arm is at it's longest length.
Oxidative
'I want to be able to bench press more than my friend'
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


13. 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.
Increased = mitochondrial density - Decreased = submax exercise HR
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Phosphagen


14. What excercise mode requires the client to produce the most power?
Greater genetic variation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
3RM hang clean
Type I = high endurance Type II = high force


15. 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
3RM hang clean
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.


16. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Integrated
Decreased VO2 max
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
HDLs: 33 mg/dL AND quit smoking 60 days ago


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


18. What is most likely to occur as a result of aerobic endurance overtraining?
Increased concentration of GLUT
Decreased VO2 max
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
'I want to be able to bench press more than my friend'


19. 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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20. What change will increase concentric force production?
Decreased ability to produce force rapidly AND decreased muscle mass
Increase pennation
'I want to be able to bench press more than my friend'
1.5 mile run


21. What are the components of oxygen uptake (vo2)
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Oxidative
Heart rate - Stroke volume - a-vo2 difference
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


22. Symptoms of overtraining from resistance exercise...
Heart rate - Stroke volume - a-vo2 difference
Back squat
Increased = mitochondrial density - Decreased = submax exercise HR
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


23. What composes total lung capacity?
Residual lung volume AND forced vital capacity
50 year old femaile who has COPD
Increased concentration of GLUT
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


24. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
'I want to be able to bench press more than my friend'
Abdominal muscle activity - diaphragm movement - ribcage movement
Phosphagen
Greater genetic variation


25. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
1.5 mile run
Myofilament - myofibril - fiber - fasciculus
Improved skill in performing the exercise
Motor unit recruitment increases


26. 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?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Upper body strength
Decreased VO2 max


27. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Heart rate - Stroke volume - a-vo2 difference
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


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

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29. This describes the properties of Type I and Type II muscle fibers
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force
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


30. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Heart rate - Stroke volume - a-vo2 difference
Motor unit recruitment increases
Arteries - capillaries - veins - right atrium
Type I = high endurance Type II = high force


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


32. 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
'I want to be able to bench press more than my friend'
Motor unit recruitment increases
3RM hang clean


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

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34. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
9 weeks
Triceps - Suprailium - Thigh
Greater genetic variation
2349 kilocalories


35. 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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36. What should be included in a an informed consent?
Olympic weightlifting AND 100 meter sprint
Heart rate - Stroke volume - a-vo2 difference
Benefits associated with participation AND Responsibilities of the client
HDLs: 33 mg/dL AND quit smoking 60 days ago


37. Three cognitive benefits provided by exercise
Integrated
Residual lung volume AND forced vital capacity
Greater genetic variation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


38. 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
'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!'
Motor unit recruitment increases


39. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
An inexperienced personal trainer - an injured client - testing a female client
Triceps - Suprailium - Thigh
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


40. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
HDLs: 33 mg/dL AND quit smoking 60 days ago
150 mm
Arteries - capillaries - veins - right atrium


41. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
HDLs: 33 mg/dL AND quit smoking 60 days ago
'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!'
150 mm
9 weeks


42. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Benefits associated with participation AND Responsibilities of the client
Oxidative
150 mm
Abdominal muscle activity - diaphragm movement - ribcage movement


43. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Phosphagen
Integrated
3RM hang clean
'I want to be able to bench press more than my friend'


44. What should be included in a an informed consent?
Integrated
Benefits associated with participation AND Responsibilities of the client
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


45. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
2349 kilocalories
Decreased ability to produce force rapidly AND decreased muscle mass
Reliable


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

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

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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?
Increased = mitochondrial density - Decreased = submax exercise HR
2349 kilocalories
Abdominal muscle activity - diaphragm movement - ribcage movement
Phosphagen


49. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Myofilament - myofibril - fiber - fasciculus
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increased = mitochondrial density - Decreased = submax exercise HR
Olympic weightlifting AND 100 meter sprint


50. A client with a high risk stratification for coronary artery disease
Oxidative
50 year old femaile who has COPD
Type I = high endurance Type II = high force
Triceps - Suprailium - Thigh