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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 is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Phosphagen
'I want to be able to bench press more than my friend'
Integrated
Sitting quietly

2. An example of an outcome goal...

3. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increase pennation
At 90 degrees of flexion - because the moment arm is at it's longest length.
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

4. What excercise mode requires the client to produce the most power?
Oxidative
3RM hang clean
50 year old femaile who has COPD
'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!'

5. What change will increase concentric force production?
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!'
Increase pennation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

6. What excercise mode requires the client to produce the most power?
Myofilament - myofibril - fiber - fasciculus
Oxidative
An inexperienced personal trainer - an injured client - testing a female client
3RM hang clean

7. 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
Increasing aerobic endurance
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
50 year old femaile who has COPD
1.5 mile run

8. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Greater genetic variation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
3RM hang clean
Decreased ability to produce force rapidly AND decreased muscle mass

9. 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
An inexperienced personal trainer - an injured client - testing a female client
2349 kilocalories
Increasing aerobic endurance
Greater genetic variation

10. What are the components of oxygen uptake (vo2)
50 year old femaile who has COPD
Increased = mitochondrial density - Decreased = submax exercise HR
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Heart rate - Stroke volume - a-vo2 difference

11. 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
Reliable
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.
5

12. 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
Integrated
Phosphagen
An inexperienced personal trainer - an injured client - testing a female client

13. A client with a high risk stratification for coronary artery disease
Greater genetic variation
Increased concentration of GLUT
Oxidative
50 year old femaile who has COPD

14. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Increase pennation
Sitting quietly
Decreased ability to produce force rapidly AND decreased muscle mass
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

15. Symptoms of overtraining from resistance exercise...
Olympic weightlifting AND 100 meter sprint
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Back squat
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

16. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Oxidative
Back squat

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

18. What energy systems is capable of producing the greatest amount (capacity) of ATP?
2349 kilocalories
Increased concentration of GLUT
Oxidative
Increasing aerobic endurance

19. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
3RM hang clean
Reliable
9 weeks

20. 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?
Increasing aerobic endurance
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
5
Increased = mitochondrial density - Decreased = submax exercise HR

21. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Sitting quietly
5
Increased = mitochondrial density - Decreased = submax exercise HR

22. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increasing aerobic endurance
Increased = mitochondrial density - Decreased = submax exercise HR
Arteries - capillaries - veins - right atrium

23. Three cognitive benefits provided by exercise
50 year old femaile who has COPD
Greater genetic variation
Increased concentration of GLUT
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

24. 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
5
An inexperienced personal trainer - an injured client - testing a female client
3RM hang clean

25. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
3RM hang clean
Oxidative
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium

26. This describes the properties of Type I and Type II muscle fibers
Oxidative
Type I = high endurance Type II = high force
Benefits associated with participation AND Responsibilities of the client
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.

27. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Decreased VO2 max
9 weeks
Abdominal muscle activity - diaphragm movement - ribcage movement

28. 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
Upper body strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Triceps - Suprailium - Thigh
5

29. An example of an outcome goal...

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

31. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Triceps - Suprailium - Thigh
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!'

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

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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Residual lung volume AND forced vital capacity
Reliable

34. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Greater genetic variation
Triceps - Suprailium - Thigh
5
9 weeks

35. 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?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
150 mm
Increased concentration of GLUT
'I want to be able to bench press more than my friend'

36. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Back squat
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Back squat
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. 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?

39. 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
Oxidative
Benefits associated with participation AND Responsibilities of the client
Upper body strength

40. This describes the properties of Type I and Type II muscle fibers
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Phosphagen
Sitting quietly
Type I = high endurance Type II = high force

41. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Phosphagen
150 mm
Upper body strength
Olympic weightlifting AND 100 meter sprint

42. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Myofilament - myofibril - fiber - fasciculus
At 90 degrees of flexion - because the moment arm is at it's longest length.

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

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

45. 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
Residual lung volume AND forced vital capacity
Triceps - Suprailium - Thigh
5

46. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
'I want to be able to bench press more than my friend'
Phosphagen
Integrated

47. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
Myofilament - myofibril - fiber - fasciculus
Increasing aerobic endurance
Heart rate - Stroke volume - a-vo2 difference

48. 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
Phosphagen
3RM hang clean
1.5 mile run

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

50. What change will increase concentric force production?
Increase pennation
Decreased VO2 max
Arteries - capillaries - veins - right atrium
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.