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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 is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
50 year old femaile who has COPD
Improved skill in performing the exercise
Increased concentration of GLUT

2. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Increased concentration of GLUT
Myofilament - myofibril - fiber - fasciculus
Increase pennation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

3. 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
Greater genetic variation
Myofilament - myofibril - fiber - fasciculus
Triceps - Suprailium - Thigh

4. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
HDLs: 33 mg/dL AND quit smoking 60 days ago

5. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
At 90 degrees of flexion - because the moment arm is at it's longest length.
Greater genetic variation

6. 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
2349 kilocalories
5
Increasing aerobic endurance
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

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

8. What composes total lung capacity?
3RM hang clean
Residual lung volume AND forced vital capacity
5
Increase pennation

9. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
3RM hang clean
'I want to be able to bench press more than my friend'
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Integrated

10. 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?
Heart rate - Stroke volume - a-vo2 difference
At 90 degrees of flexion - because the moment arm is at it's longest length.
Residual lung volume AND forced vital capacity
1.5 mile run

11. This describes the properties of Type I and Type II muscle fibers
Increased = mitochondrial density - Decreased = submax exercise HR
Reliable
Type I = high endurance Type II = high force
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

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

13. 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
Myofilament - myofibril - fiber - fasciculus
Increasing aerobic endurance
5
Heart rate - Stroke volume - a-vo2 difference

14. 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
Olympic weightlifting AND 100 meter sprint
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Type I = high endurance Type II = high force

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?
'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
Motor unit recruitment increases
Myofilament - myofibril - fiber - fasciculus

16. 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
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased = mitochondrial density - Decreased = submax exercise HR
5

17. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
1.5 mile run
Decreased VO2 max
At 90 degrees of flexion - because the moment arm is at it's longest length.

18. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Benefits associated with participation AND Responsibilities of the client
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased = mitochondrial density - Decreased = submax exercise HR
Abdominal muscle activity - diaphragm movement - ribcage movement

19. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Phosphagen
'I want to be able to bench press more than my friend'
Upper body strength
Motor unit recruitment increases

20. What change will increase concentric force production?
Upper body strength
'I want to be able to bench press more than my friend'
Increase pennation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

21. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Benefits associated with participation AND Responsibilities of the client
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
Integrated

22. Three cognitive benefits provided by exercise
'I want to be able to bench press more than my friend'
Benefits associated with participation AND Responsibilities of the client
Greater genetic variation
Decreased VO2 max

23. 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...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Reliable
Increased concentration of GLUT
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

24. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
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
Abdominal muscle activity - diaphragm movement - ribcage movement
Olympic weightlifting AND 100 meter sprint

25. What excercise mode requires the client to produce the most power?
Reliable
Benefits associated with participation AND Responsibilities of the client
3RM hang clean
Greater genetic variation

26. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Increased = mitochondrial density - Decreased = submax exercise HR
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Decreased ability to produce force rapidly AND decreased muscle mass
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

27. 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
Back squat
Myofilament - myofibril - fiber - fasciculus
Increasing aerobic endurance

28. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Abdominal muscle activity - diaphragm movement - ribcage movement
Myofilament - myofibril - fiber - fasciculus
Increasing aerobic endurance
Increased concentration of GLUT

29. An example of an outcome goal...

30. Three cognitive benefits provided by exercise
Greater genetic variation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
50 year old femaile who has COPD
Increase pennation

31. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Abdominal muscle activity - diaphragm movement - ribcage movement
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
At 90 degrees of flexion - because the moment arm is at it's longest length.

32. What is true regarding bone health?
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'
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.
5

33. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Type I = high endurance Type II = high force
HDLs: 33 mg/dL AND quit smoking 60 days ago
Myofilament - myofibril - fiber - fasciculus
Reliable

34. An example of an outcome goal...

35. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
An inexperienced personal trainer - an injured client - testing a female client
Phosphagen
'I want to be able to bench press more than my friend'

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

37. What excercise mode requires the client to produce the most power?
Increasing aerobic endurance
3RM hang clean
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.

38. What are the components of oxygen uptake (vo2)
Benefits associated with participation AND Responsibilities of the client
9 weeks
Myofilament - myofibril - fiber - fasciculus
Heart rate - Stroke volume - a-vo2 difference

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

40. What energy system is capable of producing ATP at the greatest rate?
9 weeks
Decreased VO2 max
Phosphagen
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

41. What energy systems is capable of producing the greatest amount (capacity) of ATP?
3RM hang clean
Oxidative
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium

42. A client with a high risk stratification for coronary artery disease
2349 kilocalories
Increase pennation
At 90 degrees of flexion - because the moment arm is at it's longest length.
50 year old femaile who has COPD

43. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Motor unit recruitment increases
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

44. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Abdominal muscle activity - diaphragm movement - ribcage movement
9 weeks
Heart rate - Stroke volume - a-vo2 difference
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

45. 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?

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?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
2349 kilocalories
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

47. 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.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Heart rate - Stroke volume - a-vo2 difference
150 mm

48. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Olympic weightlifting AND 100 meter sprint
HDLs: 33 mg/dL AND quit smoking 60 days ago

49. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
9 weeks
Type I = high endurance Type II = high force
Increased concentration of GLUT
Decreased VO2 max

50. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Heart rate - Stroke volume - a-vo2 difference
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!'
Sitting quietly