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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. Symptoms of overtraining from resistance exercise...
Decreased ability to produce force rapidly AND decreased muscle mass
150 mm
Olympic weightlifting AND 100 meter sprint
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

2. 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
5
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!'

3. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
'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!'
'I want to be able to bench press more than my friend'
Motor unit recruitment increases
Improved skill in performing the exercise

4. What should be included in a an informed consent?
An inexperienced personal trainer - an injured client - testing a female client
Benefits associated with participation AND Responsibilities of the client
Arteries - capillaries - veins - right atrium
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

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

6. An example of an outcome goal...

7. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
Decreased VO2 max
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

8. 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
Type I = high endurance Type II = high force
Motor unit recruitment increases
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

9. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Myofilament - myofibril - fiber - fasciculus
At 90 degrees of flexion - because the moment arm is at it's longest length.
Arteries - capillaries - veins - right atrium
Decreased VO2 max

10. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Increasing aerobic endurance
An inexperienced personal trainer - an injured client - testing a female client
Oxidative
Benefits associated with participation AND Responsibilities of the client

11. This describes the properties of Type I and Type II muscle fibers
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
2349 kilocalories
'I want to be able to bench press more than my friend'

12. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Decreased VO2 max
Sitting quietly
An inexperienced personal trainer - an injured client - testing a female client
2349 kilocalories

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.
150 mm
Heart rate - Stroke volume - a-vo2 difference
3RM hang clean

14. 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?

15. What excercise mode requires the client to produce the most power?
Increasing aerobic endurance
Motor unit recruitment increases
3RM hang clean
Increase pennation

16. What energy systems is capable of producing the greatest amount (capacity) of ATP?
9 weeks
Arteries - capillaries - veins - right atrium
Oxidative
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

17. What is true regarding bone health?
Increased concentration of GLUT
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
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.

18. What energy system is capable of producing ATP at the greatest rate?
Back squat
Phosphagen
Abdominal muscle activity - diaphragm movement - ribcage movement
Back squat

19. 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
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased VO2 max
'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!'

20. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
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
Type I = high endurance Type II = high force
50 year old femaile who has COPD

21. Three cognitive benefits provided by exercise
Motor unit recruitment increases
Back squat
1.5 mile run
Greater genetic variation

22. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
50 year old femaile who has COPD
Heart rate - Stroke volume - a-vo2 difference
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

23. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
5
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.
50 year old femaile who has COPD

24. 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...
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increased concentration of GLUT
Reliable
Type I = high endurance Type II = high force

25. What excercise mode requires the client to produce the most power?
Type I = high endurance Type II = high force
3RM hang clean
At 90 degrees of flexion - because the moment arm is at it's longest length.
Arteries - capillaries - veins - right atrium

26. 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
Arteries - capillaries - veins - right atrium
'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!'
Phosphagen

27. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
An inexperienced personal trainer - an injured client - testing a female client
Decreased ability to produce force rapidly AND decreased muscle mass
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Myofilament - myofibril - fiber - fasciculus

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

29. What is most likely to occur as a result of aerobic endurance overtraining?
Residual lung volume AND forced vital capacity
Olympic weightlifting AND 100 meter sprint
Myofilament - myofibril - fiber - fasciculus
Decreased VO2 max

30. 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
1.5 mile run
Arteries - capillaries - veins - right atrium
5
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.

31. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
An inexperienced personal trainer - an injured client - testing a female client
Benefits associated with participation AND Responsibilities of the client
Motor unit recruitment increases
Oxidative

32. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Upper body strength
Reliable
Increasing aerobic endurance

33. 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
Heart rate - Stroke volume - a-vo2 difference
Type I = high endurance Type II = high force
At 90 degrees of flexion - because the moment arm is at it's longest length.

34. An example of an outcome goal...

35. 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
50 year old femaile who has COPD
Abdominal muscle activity - diaphragm movement - ribcage movement
Benefits associated with participation AND Responsibilities of the client

36. A client with a high risk stratification for coronary artery disease
Heart rate - Stroke volume - a-vo2 difference
Benefits associated with participation AND Responsibilities of the client
Back squat
50 year old femaile who has COPD

37. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Olympic weightlifting AND 100 meter sprint
Increase pennation
Reliable
An inexperienced personal trainer - an injured client - testing a female client

38. What change will increase concentric force production?
Increase pennation
Integrated
HDLs: 33 mg/dL AND quit smoking 60 days ago
Upper body strength

39. 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?
Sitting quietly
Upper body strength
Oxidative
Phosphagen

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

41. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
'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

42. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased = mitochondrial density - Decreased = submax exercise HR
'I want to be able to bench press more than my friend'
Upper body strength
Increased concentration of GLUT

43. 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?
'I want to be able to bench press more than my friend'
Reliable
150 mm
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

44. Symptoms of overtraining from resistance exercise...
'I want to be able to bench press more than my friend'
Heart rate - Stroke volume - a-vo2 difference
Greater genetic variation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

45. 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
Decreased ability to produce force rapidly AND decreased muscle mass
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Reliable

46. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Motor unit recruitment increases
Decreased VO2 max

47. Three cognitive benefits provided by exercise
Reliable
Greater genetic variation
Back squat
Decreased ability to produce force rapidly AND decreased muscle mass

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

49. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Motor unit recruitment increases
Decreased VO2 max
Residual lung volume AND forced vital capacity

50. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Abdominal muscle activity - diaphragm movement - ribcage movement
At 90 degrees of flexion - because the moment arm is at it's longest length.
9 weeks