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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 energy systems is capable of producing the greatest amount (capacity) of ATP?
Decreased ability to produce force rapidly AND decreased muscle mass
Oxidative
Olympic weightlifting AND 100 meter sprint
Decreased VO2 max

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

3. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Improved skill in performing the exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.
Back squat
Increased concentration of GLUT

4. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Motor unit recruitment increases
Improved skill in performing the exercise
3RM hang clean
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

5. 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
9 weeks
Increased concentration of GLUT
'I want to be able to bench press more than my friend'

6. What should be included in a an informed consent?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force

7. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
An inexperienced personal trainer - an injured client - testing a female client
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

8. 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
Reliable
'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

9. What composes total lung capacity?
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
Motor unit recruitment increases
Residual lung volume AND forced vital capacity

10. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
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
'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!'
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

11. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Upper body strength
Abdominal muscle activity - diaphragm movement - ribcage movement
Decreased VO2 max
Greater genetic variation

12. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Motor unit recruitment increases
Increased concentration of GLUT

13. 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
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Abdominal muscle activity - diaphragm movement - ribcage movement
2349 kilocalories

14. 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
1.5 mile run
2349 kilocalories
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

15. 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
5
150 mm
Benefits associated with participation AND Responsibilities of the client
Increasing aerobic endurance

16. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Type I = high endurance Type II = high force
Increase pennation
Increased concentration of GLUT
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

17. What energy system is capable of producing ATP at the greatest rate?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Reliable
Olympic weightlifting AND 100 meter sprint
Phosphagen

18. Three cognitive benefits provided by exercise
Greater genetic variation
'I want to be able to bench press more than my friend'
Olympic weightlifting AND 100 meter sprint
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

19. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Phosphagen
'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!'
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks

20. Symptoms of overtraining from resistance exercise...
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
Increasing aerobic endurance
Upper body strength

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

22. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Greater genetic variation
3RM hang clean
Improved skill in performing the exercise
Triceps - Suprailium - Thigh

23. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased = mitochondrial density - Decreased = submax exercise HR
Olympic weightlifting AND 100 meter sprint

24. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Benefits associated with participation AND Responsibilities of the client
9 weeks
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Myofilament - myofibril - fiber - fasciculus

25. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
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
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

26. 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?
Decreased ability to produce force rapidly AND decreased muscle mass
Increased = mitochondrial density - Decreased = submax exercise HR
Residual lung volume AND forced vital capacity
Upper body strength

27. 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?

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

29. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
3RM hang clean
Increasing aerobic endurance
At 90 degrees of flexion - because the moment arm is at it's longest length.
Back squat

30. 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?

31. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
150 mm
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Olympic weightlifting AND 100 meter sprint
Integrated

32. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Increase pennation
2349 kilocalories
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Motor unit recruitment increases

33. An example of an outcome goal...

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

35. An example of an outcome goal...

36. What change will increase concentric force production?
Increase pennation
HDLs: 33 mg/dL AND quit smoking 60 days ago
Sitting quietly
Integrated

37. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Increase pennation
Upper body strength
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

38. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Increased = mitochondrial density - Decreased = submax exercise HR
Decreased ability to produce force rapidly AND decreased muscle mass
Olympic weightlifting AND 100 meter sprint
Sitting quietly

39. 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.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Reliable
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

40. 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.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
50 year old femaile who has COPD
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

41. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
50 year old femaile who has COPD
Motor unit recruitment increases
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.
Integrated

42. 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...
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Type I = high endurance Type II = high force
Reliable

43. What are the components of oxygen uptake (vo2)
Abdominal muscle activity - diaphragm movement - ribcage movement
'I want to be able to bench press more than my friend'
Heart rate - Stroke volume - a-vo2 difference
Back squat

44. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Increased = mitochondrial density - Decreased = submax exercise HR
HDLs: 33 mg/dL AND quit smoking 60 days ago
Triceps - Suprailium - Thigh
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.

45. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
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!'

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
Back squat
Abdominal muscle activity - diaphragm movement - ribcage movement
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

47. A client with a high risk stratification for coronary artery disease
At 90 degrees of flexion - because the moment arm is at it's longest length.
3RM hang clean
Greater genetic variation
50 year old femaile who has COPD

48. 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?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Phosphagen
150 mm
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

49. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Sitting quietly
50 year old femaile who has COPD
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

50. 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?
9 weeks
Upper body strength
2349 kilocalories
Integrated