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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. 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?

2. 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
Increased concentration of GLUT
Oxidative
Olympic weightlifting AND 100 meter sprint

3. A client with a high risk stratification for coronary artery disease
An inexperienced personal trainer - an injured client - testing a female client
50 year old femaile who has COPD
Increased = mitochondrial density - Decreased = submax exercise HR
Integrated

4. 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
Reliable
Improved skill in performing the exercise
Decreased ability to produce force rapidly AND decreased muscle mass

5. A client with a high risk stratification for coronary artery disease
Greater genetic variation
50 year old femaile who has COPD
Myofilament - myofibril - fiber - fasciculus
Back squat

6. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
At 90 degrees of flexion - because the moment arm is at it's longest length.
Abdominal muscle activity - diaphragm movement - ribcage movement
An inexperienced personal trainer - an injured client - testing a female client
Olympic weightlifting AND 100 meter sprint

7. 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?
Myofilament - myofibril - fiber - fasciculus
1.5 mile run
Motor unit recruitment increases
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

8. An example of an outcome goal...

9. What should be included in a an informed consent?
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
50 year old femaile who has COPD
Olympic weightlifting AND 100 meter sprint

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

11. 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?

12. What is most likely to occur as a result of aerobic endurance overtraining?
Increased = mitochondrial density - Decreased = submax exercise HR
2349 kilocalories
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Decreased VO2 max

13. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
At 90 degrees of flexion - because the moment arm is at it's longest length.
1.5 mile run
9 weeks
1.5 mile run

14. 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
Increasing aerobic endurance
50 year old femaile who has COPD
Greater genetic variation

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

16. What change will increase concentric force production?
Triceps - Suprailium - Thigh
Increase pennation
'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.

17. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
5
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
3RM hang clean
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

18. 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?
2349 kilocalories
5
Reliable
5

19. Symptoms of overtraining from resistance exercise...
Reliable
Upper body strength
Decreased ability to produce force rapidly AND decreased muscle mass
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

20. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Abdominal muscle activity - diaphragm movement - ribcage movement
Benefits associated with participation AND Responsibilities of the client
Improved skill in performing the exercise
Increased concentration of GLUT

21. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Improved skill in performing the exercise
Greater genetic variation
Decreased ability to produce force rapidly AND decreased muscle mass
Heart rate - Stroke volume - a-vo2 difference

22. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Increasing aerobic endurance
Oxidative
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!'

23. 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
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.
Phosphagen
Increased concentration of GLUT

24. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Decreased ability to produce force rapidly AND decreased muscle mass
5
Increased concentration of GLUT
Integrated

25. This describes the properties of Type I and Type II muscle fibers
Decreased VO2 max
Greater genetic variation
Abdominal muscle activity - diaphragm movement - ribcage movement
Type I = high endurance Type II = high force

26. What change will increase concentric force production?
Residual lung volume AND forced vital capacity
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
Increase pennation

27. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client
Integrated
Olympic weightlifting AND 100 meter sprint

28. 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
Improved skill in performing the exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

29. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Sitting quietly
Integrated
An inexperienced personal trainer - an injured client - testing a female client

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

31. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Increasing aerobic endurance
Sitting quietly
Triceps - Suprailium - Thigh
Decreased ability to produce force rapidly AND decreased muscle mass

32. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Decreased VO2 max
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
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.

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
2349 kilocalories
3RM hang clean
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

34. 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...
'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!'
2349 kilocalories
2349 kilocalories
Reliable

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
An inexperienced personal trainer - an injured client - testing a female client
Myofilament - myofibril - fiber - fasciculus
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increasing aerobic endurance

36. What is true regarding bone health?
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.
Improved skill in performing the exercise
Benefits associated with participation AND Responsibilities of the client

37. 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
Greater genetic variation
HDLs: 33 mg/dL AND quit smoking 60 days ago

38. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Back squat
Myofilament - myofibril - fiber - fasciculus
Arteries - capillaries - veins - right atrium

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?
Upper body strength
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Back squat
Abdominal muscle activity - diaphragm movement - ribcage movement

40. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Phosphagen
150 mm
Abdominal muscle activity - diaphragm movement - ribcage movement
At 90 degrees of flexion - because the moment arm is at it's longest length.

41. Symptoms of overtraining from resistance exercise...
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.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
50 year old femaile who has COPD

42. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
2349 kilocalories
Increased concentration of GLUT
Heart rate - Stroke volume - a-vo2 difference
Back squat

43. What is true regarding bone health?
Increased concentration of GLUT
Increased = mitochondrial density - Decreased = submax exercise HR
150 mm
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.

44. What energy system is capable of producing ATP at the greatest rate?
Residual lung volume AND forced vital capacity
At 90 degrees of flexion - because the moment arm is at it's longest length.
Phosphagen
Sitting quietly

45. 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?
Residual lung volume AND forced vital capacity
Increased = mitochondrial density - Decreased = submax exercise HR
5
Motor unit recruitment increases

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?
Upper body strength
Benefits associated with participation AND Responsibilities of the client
Decreased ability to produce force rapidly AND decreased muscle mass
At 90 degrees of flexion - because the moment arm is at it's longest length.

47. 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
Motor unit recruitment increases
Oxidative
3RM hang clean

48. An example of an outcome goal...

49. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Improved skill in performing the exercise
Abdominal muscle activity - diaphragm movement - ribcage movement
Type I = high endurance Type II = high force
Myofilament - myofibril - fiber - fasciculus

50. What composes total lung capacity?
150 mm
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
Residual lung volume AND forced vital capacity