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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...
Triceps - Suprailium - Thigh
Decreased VO2 max
5
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

2. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
An inexperienced personal trainer - an injured client - testing a female client
Residual lung volume AND forced vital capacity
9 weeks
Greater genetic variation

3. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
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
2349 kilocalories
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...
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Reliable
Increase pennation

5. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
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
Integrated

6. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Benefits associated with participation AND Responsibilities of the client
50 year old femaile who has COPD
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

7. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
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
Arteries - capillaries - veins - right atrium

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

9. Three cognitive benefits provided by exercise
150 mm
Increased concentration of GLUT
Increased = mitochondrial density - Decreased = submax exercise HR
Greater genetic variation

10. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Sitting quietly
Decreased VO2 max
Abdominal muscle activity - diaphragm movement - ribcage movement
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

11. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Myofilament - myofibril - fiber - fasciculus
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Triceps - Suprailium - Thigh
Oxidative

12. 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?
Heart rate - Stroke volume - a-vo2 difference
Sitting quietly
Greater genetic variation
2349 kilocalories

13. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
An inexperienced personal trainer - an injured client - testing a female client
Increase pennation
150 mm

14. What should be included in a an informed consent?
Decreased ability to produce force rapidly AND decreased muscle mass
Myofilament - myofibril - fiber - fasciculus
Benefits associated with participation AND Responsibilities of the client
Increase pennation

15. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
'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!'
Benefits associated with participation AND Responsibilities of the client
9 weeks
Decreased ability to produce force rapidly AND decreased muscle mass

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?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Motor unit recruitment increases
Myofilament - myofibril - fiber - fasciculus
Back squat

17. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Type I = high endurance Type II = high force
'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
3RM hang clean

18. What is most likely to occur as a result of aerobic endurance overtraining?
Greater genetic variation
Decreased VO2 max
Abdominal muscle activity - diaphragm movement - ribcage movement
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.

19. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
150 mm

20. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
150 mm
Decreased VO2 max
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Triceps - Suprailium - Thigh

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

22. 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
Increasing aerobic endurance
At 90 degrees of flexion - because the moment arm is at it's longest length.

23. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Decreased VO2 max
Phosphagen
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased concentration of GLUT

24. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Increased = mitochondrial density - Decreased = submax exercise HR
150 mm
Benefits associated with participation AND Responsibilities of the client

25. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Increasing aerobic endurance
Heart rate - Stroke volume - a-vo2 difference
9 weeks
Increase pennation

26. 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
Residual lung volume AND forced vital capacity
Increasing aerobic endurance
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client

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?
Benefits associated with participation AND Responsibilities of the client
Upper body strength
Increase pennation
At 90 degrees of flexion - because the moment arm is at it's longest length.

28. 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
1.5 mile run
Triceps - Suprailium - Thigh
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

29. What excercise mode requires the client to produce the most power?
Decreased VO2 max
Greater genetic variation
3RM hang clean
150 mm

30. A client with a high risk stratification for coronary artery disease
Phosphagen
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
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

31. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Abdominal muscle activity - diaphragm movement - ribcage movement
Integrated

32. An example of an outcome goal...

33. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
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
9 weeks
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

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

35. 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?
Heart rate - Stroke volume - a-vo2 difference
150 mm
Improved skill in performing the exercise
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

36. 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?
Increase pennation
1.5 mile run
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
2349 kilocalories

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

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

39. What is true regarding bone health?
Triceps - Suprailium - Thigh
Benefits associated with participation AND Responsibilities of the client
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.
'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!'

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

41. What are the components of oxygen uptake (vo2)
Increased = mitochondrial density - Decreased = submax exercise HR
Heart rate - Stroke volume - a-vo2 difference
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increased concentration of GLUT

42. 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
'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 = mitochondrial density - Decreased = submax exercise HR
5

43. 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...
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Reliable
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
At 90 degrees of flexion - because the moment arm is at it's longest length.

44. 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
9 weeks
9 weeks
Benefits associated with participation AND Responsibilities of the client

45. What composes total lung capacity?
An inexperienced personal trainer - an injured client - testing a female client
Decreased ability to produce force rapidly AND decreased muscle mass
Residual lung volume AND forced vital capacity
9 weeks

46. 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
Reliable
Increased concentration of GLUT
Type I = high endurance Type II = high force

47. 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?

48. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Abdominal muscle activity - diaphragm movement - ribcage movement
Myofilament - myofibril - fiber - fasciculus
Abdominal muscle activity - diaphragm movement - ribcage movement
Oxidative

49. What is true regarding bone health?
Oxidative
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.
At 90 degrees of flexion - because the moment arm is at it's longest length.
2349 kilocalories

50. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Improved skill in performing the exercise
150 mm
1.5 mile run