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. An example of an outcome goal...

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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?
Benefits associated with participation AND Responsibilities of the client
Back squat
Abdominal muscle activity - diaphragm movement - ribcage movement
HDLs: 33 mg/dL AND quit smoking 60 days ago


3. 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Motor unit recruitment increases
At 90 degrees of flexion - because the moment arm is at it's longest length.


4. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Residual lung volume AND forced vital capacity
Back squat
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Arteries - capillaries - veins - right atrium


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


6. 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
Reliable
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


7. What are the components of oxygen uptake (vo2)
Myofilament - myofibril - fiber - fasciculus
Improved skill in performing the exercise
Triceps - Suprailium - Thigh
Heart rate - Stroke volume - a-vo2 difference


8. This describes the properties of Type I and Type II muscle fibers
Heart rate - Stroke volume - a-vo2 difference
Increasing aerobic endurance
Type I = high endurance Type II = high force
'I want to be able to bench press more than my friend'


9. 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?

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10. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Decreased ability to produce force rapidly AND decreased muscle mass
Myofilament - myofibril - fiber - fasciculus
'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!'
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


11. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
Benefits associated with participation AND Responsibilities of the client
9 weeks


12. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Improved skill in performing the exercise
Increased concentration of GLUT
9 weeks
Heart rate - Stroke volume - a-vo2 difference


13. What composes total lung capacity?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Oxidative
Residual lung volume AND forced vital capacity
Increased = mitochondrial density - Decreased = submax exercise HR


14. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Residual lung volume AND forced vital capacity
Olympic weightlifting AND 100 meter sprint
50 year old femaile who has COPD
Myofilament - myofibril - fiber - fasciculus


15. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Phosphagen
Arteries - capillaries - veins - right atrium
An inexperienced personal trainer - an injured client - testing a female client
Type I = high endurance Type II = high force


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

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17. 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
'I want to be able to bench press more than my friend'
Heart rate - Stroke volume - a-vo2 difference
5


18. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Improved skill in performing the exercise
Type I = high endurance Type II = high force
Greater genetic variation
HDLs: 33 mg/dL AND quit smoking 60 days ago


19. 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?
Decreased VO2 max
150 mm
3RM hang clean
Back squat


20. 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?
Greater genetic variation
2349 kilocalories
Sitting quietly
Decreased ability to produce force rapidly AND decreased muscle mass


21. What excercise mode requires the client to produce the most power?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
3RM hang clean
Integrated
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


22. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
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
An inexperienced personal trainer - an injured client - testing a female client
Heart rate - Stroke volume - a-vo2 difference


23. 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
Sitting quietly
5
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Upper body strength


24. Three cognitive benefits provided by exercise
3RM hang clean
Olympic weightlifting AND 100 meter sprint
Greater genetic variation
Upper body strength


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

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26. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in 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!'
Upper body strength
Myofilament - myofibril - fiber - fasciculus


27. 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?
Abdominal muscle activity - diaphragm movement - ribcage movement
150 mm
Reliable
2349 kilocalories


28. What change will increase concentric force production?
Increase pennation
An inexperienced personal trainer - an injured client - testing a female client
An inexperienced personal trainer - an injured client - testing a female client
Myofilament - myofibril - fiber - fasciculus


29. An example of an outcome goal...

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30. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Back squat
Decreased ability to produce force rapidly AND decreased muscle mass
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


31. What is most likely to occur as a result of aerobic endurance overtraining?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Decreased VO2 max
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.
3RM hang clean


32. What is true regarding bone health?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Benefits associated with participation AND Responsibilities of the client
Reliable
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.


33. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
9 weeks
Residual lung volume AND forced vital capacity
2349 kilocalories


34. 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
HDLs: 33 mg/dL AND quit smoking 60 days ago
Phosphagen
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


35. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
'I want to be able to bench press more than my friend'
At 90 degrees of flexion - because the moment arm is at it's longest length.
150 mm
Arteries - capillaries - veins - right atrium


36. 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
Integrated
Heart rate - Stroke volume - a-vo2 difference
An inexperienced personal trainer - an injured client - testing a female client


37. 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...
Sitting quietly
'I want to be able to bench press more than my friend'
Reliable
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


38. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Decreased ability to produce force rapidly AND decreased muscle mass
Motor unit recruitment increases
Triceps - Suprailium - Thigh
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


39. What composes total lung capacity?
Reliable
Phosphagen
9 weeks
Residual lung volume AND forced vital capacity


40. This describes the properties of Type I and Type II muscle fibers
'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!'
Type I = high endurance Type II = high force
Upper body strength
An inexperienced personal trainer - an injured client - testing a female client


41. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Increased concentration of GLUT
Oxidative
Myofilament - myofibril - fiber - fasciculus
Decreased ability to produce force rapidly AND decreased muscle mass


42. What should be included in a an informed consent?
'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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Improved skill in performing the exercise


43. 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?
Triceps - Suprailium - Thigh
Increased = mitochondrial density - Decreased = submax exercise HR
Residual lung volume AND forced vital capacity
1.5 mile run


44. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
2349 kilocalories
Upper body strength
Olympic weightlifting AND 100 meter sprint


45. What excercise mode requires the client to produce the most power?
5
3RM hang clean
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Triceps - Suprailium - Thigh


46. A client with a high risk stratification for coronary artery disease
150 mm
Decreased ability to produce force rapidly AND decreased muscle mass
50 year old femaile who has COPD
Motor unit recruitment increases


47. 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?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Type I = high endurance Type II = high force
Upper body strength
Increase pennation


48. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
3RM hang clean
Phosphagen
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


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

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50. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increased = mitochondrial density - Decreased = submax exercise HR
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test