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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. 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
Back squat
Heart rate - Stroke volume - a-vo2 difference
50 year old femaile who has COPD

2. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Increase pennation
Improved skill in performing the exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Motor unit recruitment increases

3. What excercise mode requires the client to produce the most power?
3RM hang clean
Increasing aerobic endurance
Oxidative
An inexperienced personal trainer - an injured client - testing a female client

4. What composes total lung capacity?
Decreased ability to produce force rapidly AND decreased muscle mass
Residual lung volume AND forced vital capacity
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased = mitochondrial density - Decreased = submax exercise HR

5. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Upper body strength
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
Upper body strength

6. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
9 weeks
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
3RM hang clean
Increasing aerobic endurance

7. 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
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
2349 kilocalories
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

8. 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
Motor unit recruitment increases
3RM hang clean
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

9. 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?
3RM hang clean
1.5 mile run
Increased concentration of GLUT
Increased concentration of GLUT

10. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Abdominal muscle activity - diaphragm movement - ribcage movement
Back squat
At 90 degrees of flexion - because the moment arm is at it's longest length.

11. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Residual lung volume AND forced vital capacity
Integrated
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

12. 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?
Benefits associated with participation AND Responsibilities of the client
9 weeks
Increased = mitochondrial density - Decreased = submax exercise HR
5

13. What excercise mode requires the client to produce the most power?
'I want to be able to bench press more than my friend'
3RM hang clean
Improved skill in performing the exercise
Decreased VO2 max

14. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Sitting quietly
Upper body strength
Type I = high endurance Type II = high force

15. 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...
150 mm
Reliable
Arteries - capillaries - veins - right atrium
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

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

17. 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
'I want to be able to bench press more than my friend'
Improved skill in performing the exercise
Decreased ability to produce force rapidly AND decreased muscle mass

18. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Sitting quietly
Oxidative
9 weeks
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

19. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Sitting quietly
HDLs: 33 mg/dL AND quit smoking 60 days ago
Integrated
Increasing aerobic endurance

20. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Abdominal muscle activity - diaphragm movement - ribcage movement
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased ability to produce force rapidly AND decreased muscle mass

21. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Myofilament - myofibril - fiber - fasciculus
Increasing aerobic endurance
50 year old femaile who has COPD

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

23. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Residual lung volume AND forced vital capacity
Myofilament - myofibril - fiber - fasciculus
An inexperienced personal trainer - an injured client - testing a female client
Triceps - Suprailium - Thigh

24. An example of an outcome goal...

25. Symptoms of overtraining from resistance exercise...
Back squat
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Benefits associated with participation AND Responsibilities of the client
Myofilament - myofibril - fiber - fasciculus

26. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
2349 kilocalories
5
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

27. Three cognitive benefits provided by exercise
Increase pennation
Greater genetic variation
Olympic weightlifting AND 100 meter sprint
3RM hang clean

28. 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
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.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
9 weeks

29. 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?

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

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

32. What change will increase concentric force production?
Olympic weightlifting AND 100 meter sprint
Arteries - capillaries - veins - right atrium
Increasing aerobic endurance
Increase pennation

33. 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
Sitting quietly
Phosphagen
Motor unit recruitment increases

34. 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?
An inexperienced personal trainer - an injured client - testing a female client
Olympic weightlifting AND 100 meter sprint
2349 kilocalories
Increase pennation

35. 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
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 concentration of GLUT
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

36. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
'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!'
Decreased VO2 max
Upper body strength
Abdominal muscle activity - diaphragm movement - ribcage movement

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

38. 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
Residual lung volume AND forced vital capacity
Sitting quietly
Arteries - capillaries - veins - right atrium

39. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Phosphagen
2349 kilocalories
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Olympic weightlifting AND 100 meter sprint

40. 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?
Reliable
Myofilament - myofibril - fiber - fasciculus
Upper body strength
Decreased ability to produce force rapidly AND decreased muscle mass

41. 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
Reliable
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increasing aerobic endurance

42. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Benefits associated with participation AND Responsibilities of the client
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Sitting quietly
At 90 degrees of flexion - because the moment arm is at it's longest length.

43. 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
Phosphagen
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
5
50 year old femaile who has COPD

44. This describes the properties of Type I and Type II muscle fibers
Heart rate - Stroke volume - a-vo2 difference
Type I = high endurance Type II = high force
Back squat
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?
'I want to be able to bench press more than my friend'
1.5 mile run
Sitting quietly
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

46. 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?
An inexperienced personal trainer - an injured client - testing a female client
HDLs: 33 mg/dL AND quit smoking 60 days ago
Upper body strength
Increased = mitochondrial density - Decreased = submax exercise HR

47. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
An inexperienced personal trainer - an injured client - testing a female client
Sitting quietly
Back squat
Integrated

48. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
2349 kilocalories
Upper body strength
At 90 degrees of flexion - because the moment arm is at it's longest length.

49. An example of an outcome goal...

50. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Decreased ability to produce force rapidly AND decreased muscle mass
3RM hang clean
9 weeks
Triceps - Suprailium - Thigh