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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 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?
'I want to be able to bench press more than my friend'
Myofilament - myofibril - fiber - fasciculus
Olympic weightlifting AND 100 meter sprint
Increased = mitochondrial density - Decreased = submax exercise HR

2. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
5
9 weeks
Increase pennation
Integrated

3. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Motor unit recruitment increases
Triceps - Suprailium - Thigh
'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!'

4. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Phosphagen
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

5. 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
50 year old femaile who has COPD
1.5 mile run
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

6. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Heart rate - Stroke volume - a-vo2 difference
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Triceps - Suprailium - Thigh
Integrated

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

8. 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?

9. A client with a high risk stratification for coronary artery disease
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
Decreased ability to produce force rapidly AND decreased muscle mass
Phosphagen

10. What should be included in a an informed consent?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
HDLs: 33 mg/dL AND quit smoking 60 days ago
Benefits associated with participation AND Responsibilities of the client
'I want to be able to bench press more than my friend'

11. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Olympic weightlifting AND 100 meter sprint
Myofilament - myofibril - fiber - fasciculus
Increase pennation
Sitting quietly

12. 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?
9 weeks
2349 kilocalories
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.
Upper body strength

13. 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...
Triceps - Suprailium - Thigh
Reliable
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

14. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
HDLs: 33 mg/dL AND quit smoking 60 days ago
Triceps - Suprailium - Thigh
Improved skill in performing the exercise

15. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Reliable
Type I = high endurance Type II = high force
'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!'
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

16. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
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!'
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.

17. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
'I want to be able to bench press more than my friend'
Benefits associated with participation AND Responsibilities of the client
Residual lung volume AND forced vital capacity

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

19. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Improved skill in performing the exercise
HDLs: 33 mg/dL AND quit smoking 60 days ago
Decreased ability to produce force rapidly AND decreased muscle mass
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

20. What is true regarding bone health?
2349 kilocalories
Motor unit recruitment increases
150 mm
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.

21. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
Increase pennation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
2349 kilocalories

22. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Olympic weightlifting AND 100 meter sprint
Increasing aerobic endurance
Residual lung volume AND forced vital capacity

23. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
9 weeks
Olympic weightlifting AND 100 meter sprint
Improved skill in performing the exercise

24. Three cognitive benefits provided by exercise
Olympic weightlifting AND 100 meter sprint
Increased concentration of GLUT
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Greater genetic variation

25. 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?
Back squat
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Type I = high endurance Type II = high force
2349 kilocalories

26. Symptoms of overtraining from resistance exercise...
50 year old femaile who has COPD
At 90 degrees of flexion - because the moment arm is at it's longest length.
2349 kilocalories
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

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

28. What energy system is capable of producing ATP at the greatest rate?
Sitting quietly
Increasing aerobic endurance
Upper body strength
Phosphagen

29. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Triceps - Suprailium - Thigh
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Back squat

30. 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?
Arteries - capillaries - veins - right atrium
1.5 mile run
Oxidative
50 year old femaile who has COPD

31. This describes the properties of Type I and Type II muscle fibers
At 90 degrees of flexion - because the moment arm is at it's longest length.
Type I = high endurance Type II = high force
Residual lung volume AND forced vital capacity
150 mm

32. Three cognitive benefits provided by exercise
Abdominal muscle activity - diaphragm movement - ribcage movement
Greater genetic variation
3RM hang clean
'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 should a personal trainer do during the initial meeting with a new client?

34. 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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Decreased VO2 max
Sitting quietly

35. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Increased concentration of GLUT
Triceps - Suprailium - Thigh
Decreased ability to produce force rapidly AND decreased muscle mass
Increase pennation

36. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
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
An inexperienced personal trainer - an injured client - testing a female client
Increased concentration of GLUT

37. 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?

38. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Increased concentration of GLUT
Back squat
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
At 90 degrees of flexion - because the moment arm is at it's longest length.

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

40. 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?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
'I want to be able to bench press more than my friend'
2349 kilocalories
Upper body strength

41. What should be included in a an informed consent?
150 mm
Decreased VO2 max
50 year old femaile who has COPD
Benefits associated with participation AND Responsibilities of the client

42. 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Integrated

43. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Improved skill in performing the exercise
Heart rate - Stroke volume - a-vo2 difference
Motor unit recruitment increases
Abdominal muscle activity - diaphragm movement - ribcage movement

44. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Heart rate - Stroke volume - a-vo2 difference
Increased concentration of GLUT
'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. 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
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
Decreased VO2 max
Increasing aerobic endurance

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

47. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
Increase pennation
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

48. An example of an outcome goal...

49. 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?
Arteries - capillaries - veins - right atrium
Motor unit recruitment increases
5
150 mm

50. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased concentration of GLUT
Sitting quietly
'I want to be able to bench press more than my friend'