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 skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Triceps - Suprailium - Thigh
Myofilament - myofibril - fiber - fasciculus
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.
5


2. This describes the properties of Type I and Type II muscle fibers
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Abdominal muscle activity - diaphragm movement - ribcage movement
Type I = high endurance Type II = high force
3RM hang clean


3. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Myofilament - myofibril - fiber - fasciculus
Abdominal muscle activity - diaphragm movement - ribcage movement
Integrated
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


4. 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 = mitochondrial density - Decreased = submax exercise HR
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
At 90 degrees of flexion - because the moment arm is at it's longest length.
Oxidative


5. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Upper body strength
Integrated
Decreased VO2 max
Phosphagen


6. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Decreased VO2 max
Triceps - Suprailium - Thigh
An inexperienced personal trainer - an injured client - testing a female client
An inexperienced personal trainer - an injured client - testing a female client


7. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Benefits associated with participation AND Responsibilities of the client
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Abdominal muscle activity - diaphragm movement - ribcage movement
50 year old femaile who has COPD


8. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Type I = high endurance Type II = high force
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Reliable
Myofilament - myofibril - fiber - fasciculus


9. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
1.5 mile run
150 mm
1.5 mile run


10. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
'I want to be able to bench press more than my friend'
Myofilament - myofibril - fiber - fasciculus


11. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Reliable
Increasing aerobic endurance
Oxidative
Residual lung volume AND forced vital capacity


12. Three cognitive benefits provided by exercise
5
Back squat
Greater genetic variation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


13. What should be included in a an informed consent?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Reliable
Olympic weightlifting AND 100 meter sprint
Benefits associated with participation AND Responsibilities of the client


14. A client with a high risk stratification for coronary artery disease
Abdominal muscle activity - diaphragm movement - ribcage movement
Benefits associated with participation AND Responsibilities of the client
50 year old femaile who has COPD
Myofilament - myofibril - fiber - fasciculus


15. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Increased concentration of GLUT
Residual lung volume AND forced vital capacity
Increase pennation
Myofilament - myofibril - fiber - fasciculus


16. What are the components of oxygen uptake (vo2)
Integrated
5
Heart rate - Stroke volume - a-vo2 difference
150 mm


17. An example of an outcome goal...

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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
Increased = mitochondrial density - Decreased = submax exercise HR
Benefits associated with participation AND Responsibilities of the client
Reliable


19. What are the components of oxygen uptake (vo2)
Increased concentration of GLUT
Decreased ability to produce force rapidly AND decreased muscle mass
Heart rate - Stroke volume - a-vo2 difference
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


20. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Sitting quietly
Arteries - capillaries - veins - right atrium
9 weeks
'I want to be able to bench press more than my friend'


21. 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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22. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Reliable
Olympic weightlifting AND 100 meter sprint
Increased concentration of GLUT
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


23. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
2349 kilocalories
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
'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!'


24. An example of an outcome goal...

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25. What energy systems is capable of producing the greatest amount (capacity) of ATP?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
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.
Improved skill in performing the exercise


26. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Increase pennation
5
Abdominal muscle activity - diaphragm movement - ribcage movement
HDLs: 33 mg/dL AND quit smoking 60 days ago


27. Symptoms of overtraining from resistance exercise...
Reliable
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Triceps - Suprailium - Thigh
At 90 degrees of flexion - because the moment arm is at it's longest length.


28. 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?
Triceps - Suprailium - Thigh
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
Upper body strength


29. What energy system is capable of producing ATP at the greatest rate?
Increasing aerobic endurance
An inexperienced personal trainer - an injured client - testing a female client
Phosphagen
Triceps - Suprailium - Thigh


30. Three cognitive benefits provided by exercise
Greater genetic variation
Motor unit recruitment increases
Increased = mitochondrial density - Decreased = submax exercise HR
Sitting quietly


31. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
Motor unit recruitment increases
Olympic weightlifting AND 100 meter sprint
Heart rate - Stroke volume - a-vo2 difference


32. What change will increase concentric force production?
Increase pennation
150 mm
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!'


33. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
'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
Oxidative
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


34. 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?
150 mm
50 year old femaile who has COPD
Increased = mitochondrial density - Decreased = submax exercise HR
Type I = high endurance Type II = high force


35. 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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36. 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.
50 year old femaile who has COPD
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


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


38. 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?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Motor unit recruitment increases
Greater genetic variation
Upper body strength


39. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Abdominal muscle activity - diaphragm movement - ribcage movement
Greater genetic variation
Triceps - Suprailium - Thigh


40. 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
Reliable
Motor unit recruitment increases


41. 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
1.5 mile run
Arteries - capillaries - veins - right atrium
50 year old femaile who has COPD


42. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Increased concentration of GLUT
Olympic weightlifting AND 100 meter sprint
Upper body strength


43. 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Decreased ability to produce force rapidly AND decreased muscle mass
'I want to be able to bench press more than my friend'
Increasing aerobic endurance


44. What is true regarding bone health?
Increased concentration of GLUT
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.
'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!'


45. What composes total lung capacity?
Greater genetic variation
Residual lung volume AND forced vital capacity
50 year old femaile who has COPD
HDLs: 33 mg/dL AND quit smoking 60 days ago


46. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
3RM hang clean
150 mm
Increased = mitochondrial density - Decreased = submax exercise HR
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


47. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Increase pennation
Motor unit recruitment increases
'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!'
Greater genetic variation


48. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
'I want to be able to bench press more than my friend'
Phosphagen
Benefits associated with participation AND Responsibilities of the client
Integrated


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

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50. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Decreased VO2 max
150 mm
Olympic weightlifting AND 100 meter sprint
2349 kilocalories