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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 controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
1.5 mile run
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
Heart rate - Stroke volume - a-vo2 difference

2. 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?
Residual lung volume AND forced vital capacity
Increase pennation
Arteries - capillaries - veins - right atrium
1.5 mile run

3. This describes the properties of Type I and Type II muscle fibers
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Type I = high endurance Type II = high force
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

4. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Type I = high endurance Type II = high force
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

5. What is true regarding bone health?
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.
Sitting quietly
150 mm
50 year old femaile who has COPD

6. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
Increase pennation
Type I = high endurance Type II = high force
Olympic weightlifting AND 100 meter sprint

7. Symptoms of overtraining from resistance exercise...
Heart rate - Stroke volume - a-vo2 difference
Greater genetic variation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

8. An example of an outcome goal...

9. 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?
Arteries - capillaries - veins - right atrium
Phosphagen
At 90 degrees of flexion - because the moment arm is at it's longest length.
2349 kilocalories

10. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Increase pennation
An inexperienced personal trainer - an injured client - testing a female client
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Heart rate - Stroke volume - a-vo2 difference

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

12. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Sitting quietly
Reliable
'I want to be able to bench press more than my friend'
Arteries - capillaries - veins - right atrium

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

14. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Back squat
9 weeks
1.5 mile run
Reliable

15. 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 concentration of GLUT
Increased = mitochondrial density - Decreased = submax exercise HR
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Type I = high endurance Type II = high force

16. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Integrated
Back squat
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

17. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Oxidative
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
5
Triceps - Suprailium - Thigh

18. What energy system is capable of producing ATP at the greatest rate?
Increased concentration of GLUT
Oxidative
At 90 degrees of flexion - because the moment arm is at it's longest length.
Phosphagen

19. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
50 year old femaile who has COPD
HDLs: 33 mg/dL AND quit smoking 60 days ago
1.5 mile run
An inexperienced personal trainer - an injured client - testing a female client

20. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
HDLs: 33 mg/dL AND quit smoking 60 days ago
An inexperienced personal trainer - an injured client - testing a female client
Benefits associated with participation AND Responsibilities of the client

21. 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?
50 year old femaile who has COPD
Increase pennation
150 mm
Abdominal muscle activity - diaphragm movement - ribcage movement

22. What excercise mode requires the client to produce the most power?
2349 kilocalories
3RM hang clean
Sitting quietly
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

23. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Decreased ability to produce force rapidly AND decreased muscle mass
Arteries - capillaries - veins - right atrium
Greater genetic variation
Benefits associated with participation AND Responsibilities of the client

24. What should be included in a an informed consent?
Greater genetic variation
Phosphagen
Reliable
Benefits associated with participation AND Responsibilities of the client

25. 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
Arteries - capillaries - veins - right atrium
An inexperienced personal trainer - an injured client - testing a female client

26. 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
'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!'
Phosphagen
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

27. 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
Decreased ability to produce force rapidly AND decreased muscle mass
Greater genetic variation
Motor unit recruitment increases

28. Three cognitive benefits provided by exercise
Reliable
Benefits associated with participation AND Responsibilities of the client
Decreased VO2 max
Greater genetic variation

29. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
Abdominal muscle activity - diaphragm movement - ribcage movement
5
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

30. A client with a high risk stratification for coronary artery disease
Abdominal muscle activity - diaphragm movement - ribcage movement
Increasing aerobic endurance
9 weeks
50 year old femaile who has COPD

31. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Back squat
Decreased ability to produce force rapidly AND decreased muscle mass
9 weeks

32. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
3RM hang clean
Increase pennation
Decreased ability to produce force rapidly AND decreased muscle mass
Myofilament - myofibril - fiber - fasciculus

33. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Sitting quietly
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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

34. What is true regarding bone health?
Olympic weightlifting AND 100 meter sprint
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.
Back squat
Increased = mitochondrial density - Decreased = submax exercise HR

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?
150 mm
Oxidative
At 90 degrees of flexion - because the moment arm is at it's longest length.
50 year old femaile who has COPD

36. Three cognitive benefits provided by exercise
Greater genetic variation
Upper body strength
Increased concentration of GLUT
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

37. 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?
Type I = high endurance Type II = high force
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
1.5 mile run
Upper body strength

38. 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?
Integrated
Improved skill in performing the exercise
Increased = mitochondrial density - Decreased = submax exercise HR
Myofilament - myofibril - fiber - fasciculus

39. 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
Sitting quietly
Myofilament - myofibril - fiber - fasciculus
Olympic weightlifting AND 100 meter sprint

40. 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
'I want to be able to bench press more than my friend'
9 weeks
Increasing aerobic endurance
Reliable

41. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Olympic weightlifting AND 100 meter sprint
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
Improved skill in performing the exercise

42. 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
Olympic weightlifting AND 100 meter sprint
Residual lung volume AND forced vital capacity
Decreased ability to produce force rapidly AND decreased muscle mass

43. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Increased concentration of GLUT
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
50 year old femaile who has COPD

44. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Abdominal muscle activity - diaphragm movement - ribcage movement
'I want to be able to bench press more than my friend'
Triceps - Suprailium - Thigh
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

45. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Upper body strength
Heart rate - Stroke volume - a-vo2 difference
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increasing aerobic endurance

46. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Decreased ability to produce force rapidly AND decreased muscle mass
Motor unit recruitment increases
Increasing aerobic endurance
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

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

48. Symptoms of overtraining from resistance exercise...
Myofilament - myofibril - fiber - fasciculus
3RM hang clean
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
2349 kilocalories

49. What composes total lung capacity?
Motor unit recruitment increases
9 weeks
Residual lung volume AND forced vital capacity
HDLs: 33 mg/dL AND quit smoking 60 days ago

50. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
150 mm
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