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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. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Greater genetic variation
Sitting quietly
Decreased VO2 max
Increased = mitochondrial density - Decreased = submax exercise HR

2. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Integrated
Abdominal muscle activity - diaphragm movement - ribcage movement
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Triceps - Suprailium - Thigh

3. 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
Increased = mitochondrial density - Decreased = submax exercise HR
Improved skill in performing the exercise
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

4. A client with a high risk stratification for coronary artery disease
Residual lung volume AND forced vital capacity
Motor unit recruitment increases
1.5 mile run
50 year old femaile who has COPD

5. What change will increase concentric force production?
Phosphagen
1.5 mile run
Phosphagen
Increase pennation

6. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Improved skill in performing the exercise
Olympic weightlifting AND 100 meter sprint
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Triceps - Suprailium - Thigh

7. This describes the properties of Type I and Type II muscle fibers
Decreased ability to produce force rapidly AND decreased muscle mass
HDLs: 33 mg/dL AND quit smoking 60 days ago
2349 kilocalories
Type I = high endurance Type II = high force

8. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
At 90 degrees of flexion - because the moment arm is at it's longest length.
5
Increasing aerobic endurance
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

9. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
2349 kilocalories
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased concentration of GLUT
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

10. 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
Upper body strength
Myofilament - myofibril - fiber - fasciculus
1.5 mile run

11. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Upper body strength
Phosphagen
Heart rate - Stroke volume - a-vo2 difference
Integrated

12. What energy system is capable of producing ATP at the greatest rate?
5
'I want to be able to bench press more than my friend'
Phosphagen
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

13. What excercise mode requires the client to produce the most power?
3RM hang clean
50 year old femaile who has COPD
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Decreased VO2 max

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

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15. 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.
Decreased ability to produce force rapidly AND decreased muscle mass
Decreased ability to produce force rapidly AND decreased muscle mass
Increased concentration of GLUT

16. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Motor unit recruitment increases
Decreased VO2 max
Type I = high endurance Type II = high force
Increased concentration of GLUT

17. 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...
Increase pennation
Sitting quietly
Back squat
Reliable

18. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Motor unit recruitment increases
Phosphagen
5
9 weeks

19. An example of an outcome goal...

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20. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
'I want to be able to bench press more than my friend'
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increasing aerobic endurance
Myofilament - myofibril - fiber - fasciculus

21. This describes the properties of Type I and Type II muscle fibers
Increased = mitochondrial density - Decreased = submax exercise HR
Type I = high endurance Type II = high force
Reliable
5

22. 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?
Oxidative
150 mm
Motor unit recruitment increases
Residual lung volume AND forced vital capacity

23. Three cognitive benefits provided by exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased = mitochondrial density - Decreased = submax exercise HR
Greater genetic variation
Increase pennation

24. 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?
Decreased VO2 max
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
2349 kilocalories
HDLs: 33 mg/dL AND quit smoking 60 days ago

25. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Type I = high endurance Type II = high force
Olympic weightlifting AND 100 meter sprint
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

26. What is true regarding bone health?
Oxidative
'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.
Decreased ability to produce force rapidly AND decreased muscle mass

27. 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
Integrated
Back squat
Residual lung volume AND forced vital capacity
Increasing aerobic endurance

28. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
3RM hang clean
Motor unit recruitment increases
Increased = mitochondrial density - Decreased = submax exercise HR

29. Symptoms of overtraining from resistance exercise...
Abdominal muscle activity - diaphragm movement - ribcage movement
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
3RM hang clean

30. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increased = mitochondrial density - Decreased = submax exercise HR
3RM hang clean
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium

31. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Sitting quietly
50 year old femaile who has COPD
HDLs: 33 mg/dL AND quit smoking 60 days ago
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

32. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
An inexperienced personal trainer - an injured client - testing a female client
Increased concentration of GLUT
Type I = high endurance Type II = high force
Arteries - capillaries - veins - right atrium

33. 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
Arteries - capillaries - veins - right atrium
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increase pennation

34. What are the components of oxygen uptake (vo2)
At 90 degrees of flexion - because the moment arm is at it's longest length.
Heart rate - Stroke volume - a-vo2 difference
Increase pennation
'I want to be able to bench press more than my friend'

35. 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?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Upper body strength
2349 kilocalories
Motor unit recruitment increases

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

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37. What energy systems is capable of producing the greatest amount (capacity) of ATP?
An inexperienced personal trainer - an injured client - testing a female client
Oxidative
An inexperienced personal trainer - an injured client - testing a female client
Increased = mitochondrial density - Decreased = submax exercise HR

38. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
9 weeks
Integrated
Improved skill in performing the exercise

39. 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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40. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Back squat
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Residual lung volume AND forced vital capacity
Increasing aerobic endurance

41. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
5
1.5 mile run
At 90 degrees of flexion - because the moment arm is at it's longest length.
Abdominal muscle activity - diaphragm movement - ribcage movement

42. What excercise mode requires the client to produce the most power?
1.5 mile run
Type I = high endurance Type II = high force
3RM hang clean
Back squat

43. 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?
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.
1.5 mile run
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.

44. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Integrated
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Triceps - Suprailium - Thigh

45. What is most likely to occur as a result of aerobic endurance overtraining?
Myofilament - myofibril - fiber - fasciculus
Triceps - Suprailium - Thigh
Greater genetic variation
Decreased VO2 max

46. 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
Residual lung volume AND forced vital capacity
Increased concentration of GLUT
Increasing aerobic endurance
50 year old femaile who has COPD

47. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Reliable
Oxidative
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Triceps - Suprailium - Thigh

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?
Sitting quietly
Increased = mitochondrial density - Decreased = submax exercise HR
5
Upper body strength

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

50. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased = mitochondrial density - Decreased = submax exercise HR
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
9 weeks