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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. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Oxidative
Olympic weightlifting AND 100 meter sprint
150 mm
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

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

3. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Increase pennation
Decreased ability to produce force rapidly AND decreased muscle mass
Integrated
Improved skill in performing the exercise

4. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
3RM hang clean
Myofilament - myofibril - fiber - fasciculus
1.5 mile run
9 weeks

5. 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
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Sitting quietly
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.

6. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Phosphagen
An inexperienced personal trainer - an injured client - testing a female client
Back squat
'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!'

7. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Greater genetic variation
Residual lung volume AND forced vital capacity
Back squat
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

8. What composes total lung capacity?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Residual lung volume AND forced vital capacity
Triceps - Suprailium - Thigh
Arteries - capillaries - veins - right atrium

9. What excercise mode requires the client to produce the most power?
Heart rate - Stroke volume - a-vo2 difference
Upper body strength
Benefits associated with participation AND Responsibilities of the client
3RM hang clean

10. 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
Integrated
Myofilament - myofibril - fiber - fasciculus
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

11. 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
Back squat
Phosphagen
5
Type I = high endurance Type II = high force

12. Symptoms of overtraining from resistance exercise...
Increased concentration of GLUT
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
1.5 mile run

13. 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?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
150 mm
Increasing aerobic endurance
Improved skill in performing the exercise

14. 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
Sitting quietly
Sitting quietly

15. 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.
Increasing aerobic endurance
Olympic weightlifting AND 100 meter sprint
Sitting quietly

16. 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
Increased = mitochondrial density - Decreased = submax exercise HR
Type I = high endurance Type II = high force
Sitting quietly

17. Symptoms of overtraining from resistance exercise...
Decreased VO2 max
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Residual lung volume AND forced vital capacity
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

18. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Motor unit recruitment increases
3RM hang clean
Heart rate - Stroke volume - a-vo2 difference
Triceps - Suprailium - Thigh

19. What change will increase concentric force production?
Increase pennation
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
HDLs: 33 mg/dL AND quit smoking 60 days ago
At 90 degrees of flexion - because the moment arm is at it's longest length.

20. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Residual lung volume AND forced vital capacity
Increased concentration of GLUT
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

21. An example of an outcome goal...

22. What are the components of oxygen uptake (vo2)
Triceps - Suprailium - Thigh
HDLs: 33 mg/dL AND quit smoking 60 days ago
9 weeks
Heart rate - Stroke volume - a-vo2 difference

23. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Reliable
9 weeks
Greater genetic variation
Oxidative

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

25. What energy systems is capable of producing the greatest amount (capacity) of ATP?
'I want to be able to bench press more than my friend'
Back squat
Increase pennation
Oxidative

26. An example of an outcome goal...

27. What is most likely to occur as a result of aerobic endurance overtraining?
Residual lung volume AND forced vital capacity
Reliable
Decreased VO2 max
Abdominal muscle activity - diaphragm movement - ribcage movement

28. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Motor unit recruitment increases
1.5 mile run
Type I = high endurance Type II = high force
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

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

30. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Arteries - capillaries - veins - right atrium
Myofilament - myofibril - fiber - fasciculus
3RM hang clean
Back squat

31. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Heart rate - Stroke volume - a-vo2 difference
9 weeks
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

32. 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
Increasing aerobic endurance
Myofilament - myofibril - fiber - fasciculus
Greater genetic variation
Olympic weightlifting AND 100 meter sprint

33. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
9 weeks
Oxidative
Decreased ability to produce force rapidly AND decreased muscle mass
Myofilament - myofibril - fiber - fasciculus

34. A client with a high risk stratification for coronary artery disease
Increased = mitochondrial density - Decreased = submax exercise HR
Olympic weightlifting AND 100 meter sprint
Improved skill in performing the exercise
50 year old femaile who has COPD

35. What is true regarding bone health?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise 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.
Type I = high endurance Type II = high force
Decreased VO2 max

36. A client with a high risk stratification for coronary artery disease
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased VO2 max
An inexperienced personal trainer - an injured client - testing a female client
50 year old femaile who has COPD

37. This describes the properties of Type I and Type II muscle fibers
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Sitting quietly
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force

38. 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?
5
Upper body strength
9 weeks
Increasing aerobic endurance

39. What energy system is capable of producing ATP at the greatest rate?
Motor unit recruitment increases
Decreased VO2 max
Decreased ability to produce force rapidly AND decreased muscle mass
Phosphagen

40. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Residual lung volume AND forced vital capacity
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

41. What excercise mode requires the client to produce the most power?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
3RM hang clean
Increased = mitochondrial density - Decreased = submax exercise HR
Motor unit recruitment increases

42. 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
Motor unit recruitment increases
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased VO2 max

43. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Residual lung volume AND forced vital capacity
Greater genetic variation
An inexperienced personal trainer - an injured client - testing a female client

44. 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
Greater genetic variation
Increased concentration of GLUT
Sitting quietly

45. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Phosphagen
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased concentration of GLUT
'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!'

46. 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
Improved skill in performing the exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.
150 mm

47. What should be included in a an informed consent?
9 weeks
Benefits associated with participation AND Responsibilities of the client
3RM hang clean
Increasing aerobic endurance

48. 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?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Back squat
1.5 mile run
Heart rate - Stroke volume - a-vo2 difference

49. 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
Upper body strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Heart rate - Stroke volume - a-vo2 difference

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?