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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. 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?
Benefits associated with participation AND Responsibilities of the client
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
1.5 mile run
An inexperienced personal trainer - an injured client - testing a female client

2. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Upper body strength
HDLs: 33 mg/dL AND quit smoking 60 days ago
Olympic weightlifting AND 100 meter sprint
1.5 mile run

3. 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?

4. What change will increase concentric force production?
HDLs: 33 mg/dL AND quit smoking 60 days ago
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR

5. What excercise mode requires the client to produce the most power?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Motor unit recruitment increases
2349 kilocalories
3RM hang clean

6. 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...
HDLs: 33 mg/dL AND quit smoking 60 days ago
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Reliable
1.5 mile run

7. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
'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!'
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Reliable

8. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
Triceps - Suprailium - Thigh

9. An example of an outcome goal...

10. Three cognitive benefits provided by exercise
'I want to be able to bench press more than my friend'
Type I = high endurance Type II = high force
Greater genetic variation
Olympic weightlifting AND 100 meter sprint

11. 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?
Benefits associated with participation AND Responsibilities of the client
2349 kilocalories
1.5 mile run
1.5 mile run

12. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Type I = high endurance Type II = high force
Decreased ability to produce force rapidly AND decreased muscle mass
Arteries - capillaries - veins - right atrium
'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!'

13. What energy system is capable of producing ATP at the greatest rate?
Residual lung volume AND forced vital capacity
Back squat
Increased = mitochondrial density - Decreased = submax exercise HR
Phosphagen

14. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Olympic weightlifting AND 100 meter sprint
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
50 year old femaile who has COPD

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.
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
5

16. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
2349 kilocalories
9 weeks
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!'

17. What energy systems is capable of producing the greatest amount (capacity) of ATP?
2349 kilocalories
Oxidative
Back squat
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

18. 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.
'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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

19. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
2349 kilocalories
Increased = mitochondrial density - Decreased = submax exercise HR
5

20. What are the components of oxygen uptake (vo2)
Increase pennation
Heart rate - Stroke volume - a-vo2 difference
An inexperienced personal trainer - an injured client - testing a female client
50 year old femaile who has COPD

21. 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
Arteries - capillaries - veins - right atrium
Residual lung volume AND forced vital capacity
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
5

22. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Reliable
Residual lung volume AND forced vital capacity
Motor unit recruitment increases
Back squat

23. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Benefits associated with participation AND Responsibilities of the client
Improved skill in performing the exercise
Residual lung volume AND forced vital capacity

24. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Sitting quietly
Greater genetic variation
HDLs: 33 mg/dL AND quit smoking 60 days ago
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.

25. What is most likely to occur as a result of aerobic endurance overtraining?
Abdominal muscle activity - diaphragm movement - ribcage movement
Decreased VO2 max
'I want to be able to bench press more than my friend'
Phosphagen

26. 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
Motor unit recruitment increases
Increasing aerobic endurance
Decreased ability to produce force rapidly AND decreased muscle mass

27. 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
Olympic weightlifting AND 100 meter sprint
Integrated
Motor unit recruitment increases

28. A client with a high risk stratification for coronary artery disease
Benefits associated with participation AND Responsibilities of the client
Increased = mitochondrial density - Decreased = submax exercise HR
At 90 degrees of flexion - because the moment arm is at it's longest length.
50 year old femaile who has COPD

29. 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
An inexperienced personal trainer - an injured client - testing a female client
Reliable
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

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

31. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Reliable
Upper body strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
At 90 degrees of flexion - because the moment arm is at it's longest length.

32. 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?
Reliable
Increased = mitochondrial density - Decreased = submax exercise HR
Greater genetic variation
'I want to be able to bench press more than my friend'

33. 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
9 weeks
Motor unit recruitment increases
Oxidative

34. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
Triceps - Suprailium - Thigh
1.5 mile run
Back squat

35. 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?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Triceps - Suprailium - Thigh
3RM hang clean
Increased = mitochondrial density - Decreased = submax exercise HR

36. 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
Reliable
3RM hang clean
5

37. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Phosphagen
Upper body strength
An inexperienced personal trainer - an injured client - testing a female client

38. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Increasing aerobic endurance
9 weeks
Triceps - Suprailium - Thigh
Arteries - capillaries - veins - right atrium

39. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
3RM hang clean
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Arteries - capillaries - veins - right atrium
At 90 degrees of flexion - because the moment arm is at it's longest length.

40. What is most likely to occur as a result of aerobic endurance overtraining?
Back squat
'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 VO2 max
Phosphagen

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

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

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?
Residual lung volume AND forced vital capacity
Phosphagen
1.5 mile run
Greater genetic variation

44. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Upper body strength
Triceps - Suprailium - Thigh
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

45. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Oxidative
Decreased ability to produce force rapidly AND decreased muscle mass
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.

46. An example of an outcome goal...

47. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Olympic weightlifting AND 100 meter sprint
Motor unit recruitment increases
An inexperienced personal trainer - an injured client - testing a female client
9 weeks

48. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Upper body strength
Residual lung volume AND forced vital capacity
150 mm
Abdominal muscle activity - diaphragm movement - ribcage movement

49. 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?

50. What excercise mode requires the client to produce the most power?
'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!'
3RM hang clean
2349 kilocalories
An inexperienced personal trainer - an injured client - testing a female client