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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. This describes the properties of Type I and Type II muscle fibers
'I want to be able to bench press more than my friend'
3RM hang clean
Oxidative
Type I = high endurance Type II = high force

2. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Decreased ability to produce force rapidly AND decreased muscle mass
Triceps - Suprailium - Thigh
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
HDLs: 33 mg/dL AND quit smoking 60 days ago

3. What excercise mode requires the client to produce the most power?
3RM hang clean
9 weeks
Triceps - Suprailium - Thigh
5

4. What change will increase concentric force production?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
'I want to be able to bench press more than my friend'
'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!'
Increase pennation

5. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Decreased VO2 max
Sitting quietly
Increased concentration of GLUT
Benefits associated with participation AND Responsibilities of the client

6. Symptoms of overtraining from resistance exercise...
Heart rate - Stroke volume - a-vo2 difference
Upper body strength
Increase pennation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

7. 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
Back squat
'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!'
Residual lung volume AND forced vital capacity

8. What energy system is capable of producing ATP at the greatest rate?
Back squat
Phosphagen
Sitting quietly
At 90 degrees of flexion - because the moment arm is at it's longest length.

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

10. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
1.5 mile run
50 year old femaile who has COPD

11. What change will increase concentric force production?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
150 mm
Benefits associated with participation AND Responsibilities of the client
Increase pennation

12. 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
9 weeks
Increased concentration of GLUT
Increased = mitochondrial density - Decreased = submax exercise HR

13. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Oxidative
Back squat
Improved skill in performing the exercise

14. 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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

15. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
'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!'
Myofilament - myofibril - fiber - fasciculus
Increase pennation
Increased concentration of GLUT

16. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Decreased ability to produce force rapidly AND decreased muscle mass
Motor unit recruitment increases
Improved skill in performing the exercise
Sitting quietly

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

18. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Back squat
Integrated
HDLs: 33 mg/dL AND quit smoking 60 days ago
Olympic weightlifting AND 100 meter sprint

19. 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
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.
Increasing aerobic endurance

20. 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
Greater genetic variation
Integrated
Improved skill in performing the exercise

21. An example of an outcome goal...

22. What is true regarding bone health?
'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 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.
HDLs: 33 mg/dL AND quit smoking 60 days ago
Phosphagen

23. 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?
Back squat
Residual lung volume AND forced vital capacity
Upper body strength
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

24. 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?

25. What excercise mode requires the client to produce the most power?
3RM hang clean
50 year old femaile who has COPD
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.

26. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Reliable
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
Abdominal muscle activity - diaphragm movement - ribcage movement

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

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

29. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Triceps - Suprailium - Thigh
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
9 weeks
Myofilament - myofibril - fiber - fasciculus

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

31. What are the components of oxygen uptake (vo2)
Increasing aerobic endurance
Heart rate - Stroke volume - a-vo2 difference
Increased concentration of GLUT
Increase pennation

32. Three cognitive benefits provided by exercise
Increase pennation
Benefits associated with participation AND Responsibilities of the client
Greater genetic variation
Integrated

33. 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
2349 kilocalories
Reliable
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

34. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Increased concentration of GLUT
Decreased VO2 max
Greater genetic variation
Abdominal muscle activity - diaphragm movement - ribcage movement

35. What energy system is capable of producing ATP at the greatest rate?
Heart rate - Stroke volume - a-vo2 difference
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
Phosphagen

36. 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?
1.5 mile run
150 mm
Residual lung volume AND forced vital capacity
Upper body strength

37. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
50 year old femaile who has COPD
Olympic weightlifting AND 100 meter sprint
150 mm
Improved skill in performing the exercise

38. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
An inexperienced personal trainer - an injured client - testing a female client
Increase pennation
Olympic weightlifting AND 100 meter sprint
Benefits associated with participation AND Responsibilities of the client

39. 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
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Reliable
Increasing aerobic endurance
Heart rate - Stroke volume - a-vo2 difference

40. What composes total lung capacity?
Increasing aerobic endurance
2349 kilocalories
Improved skill in performing the exercise
Residual lung volume AND forced vital capacity

41. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago
Abdominal muscle activity - diaphragm movement - ribcage movement

42. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Motor unit recruitment increases
Increased = mitochondrial density - Decreased = submax exercise HR
50 year old femaile who has COPD

43. What are the components of oxygen uptake (vo2)
Triceps - Suprailium - Thigh
Heart rate - Stroke volume - a-vo2 difference
5
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

44. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Decreased VO2 max
Decreased ability to produce force rapidly AND decreased muscle mass
Abdominal muscle activity - diaphragm movement - ribcage movement

45. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Increased = mitochondrial density - Decreased = submax exercise HR
HDLs: 33 mg/dL AND quit smoking 60 days ago
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.

46. An example of an outcome goal...

47. What is most likely to occur as a result of aerobic endurance overtraining?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Upper body strength
Decreased VO2 max
Upper body strength

48. 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?
Decreased ability to produce force rapidly AND decreased muscle mass
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Myofilament - myofibril - fiber - fasciculus
Upper body strength

49. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
150 mm
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased VO2 max
Triceps - Suprailium - Thigh

50. 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?