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NSCA Personal Trainer Exam

Instructions:

Answer 30 questions in 15 minutes. 1 minute extra for reading the instructions.
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. This describes the properties of Type I and Type II muscle fibers
Residual lung volume AND forced vital capacity
150 mm
Type I = high endurance Type II = high force
Myofilament - myofibril - fiber - fasciculus

2. What excercise mode requires the client to produce the most power?
3RM hang clean
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increasing aerobic endurance
Reliable

3. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
Phosphagen
An inexperienced personal trainer - an injured client - testing a female client
Decreased ability to produce force rapidly AND decreased muscle mass

4. 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
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.
5

5. 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?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased = mitochondrial density - Decreased = submax exercise HR
50 year old femaile who has COPD
Triceps - Suprailium - Thigh

6. This describes the properties of Type I and Type II muscle fibers
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.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Motor unit recruitment increases
Type I = high endurance Type II = high force

7. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Increased concentration of GLUT
At 90 degrees of flexion - because the moment arm is at it's longest length.
Olympic weightlifting AND 100 meter sprint
Residual lung volume AND forced vital capacity

8. What are the components of oxygen uptake (vo2)
150 mm
Improved skill in performing the exercise
Heart rate - Stroke volume - a-vo2 difference
Sitting quietly

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

10. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Decreased VO2 max
Upper body strength
Triceps - Suprailium - Thigh

11. What is most likely to occur as a result of aerobic endurance overtraining?
Benefits associated with participation AND Responsibilities of the client
Decreased VO2 max
At 90 degrees of flexion - because the moment arm is at it's longest length.
Triceps - Suprailium - Thigh

12. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Improved skill in performing the exercise
Oxidative
'I want to be able to bench press more than my friend'
At 90 degrees of flexion - because the moment arm is at it's longest length.

13. What change will increase concentric force production?
Motor unit recruitment increases
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
HDLs: 33 mg/dL AND quit smoking 60 days ago

14. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Heart rate - Stroke volume - a-vo2 difference
9 weeks
Upper body strength
Greater genetic variation

15. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Decreased ability to produce force rapidly AND decreased muscle mass
At 90 degrees of flexion - because the moment arm is at it's longest length.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks

16. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Residual lung volume AND forced vital capacity
An inexperienced personal trainer - an injured client - testing a female client
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

17. 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?
Increase pennation
2349 kilocalories
Back squat
5

18. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
150 mm
Greater genetic variation
Olympic weightlifting AND 100 meter sprint

19. 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?
2349 kilocalories
At 90 degrees of flexion - because the moment arm is at it's longest length.
Upper body strength
Reliable

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?
Sitting quietly
Increase pennation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increased = mitochondrial density - Decreased = submax exercise HR

21. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Phosphagen
Integrated
Increased = mitochondrial density - Decreased = submax exercise HR

22. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
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.
An inexperienced personal trainer - an injured client - testing a female client
Sitting quietly

23. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increasing aerobic endurance
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.
Myofilament - myofibril - fiber - fasciculus

24. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
5
Decreased ability to produce force rapidly AND decreased muscle mass
Integrated
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

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

26. What should be included in a an informed consent?
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.
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.
1.5 mile run

27. 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
Decreased ability to produce force rapidly AND decreased muscle mass
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.

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
Arteries - capillaries - veins - right atrium
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago
5

29. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased ability to produce force rapidly AND decreased muscle mass
Abdominal muscle activity - diaphragm movement - ribcage movement
Decreased ability to produce force rapidly AND decreased muscle mass

30. What excercise mode requires the client to produce the most power?
An inexperienced personal trainer - an injured client - testing a female client
Heart rate - Stroke volume - a-vo2 difference
Benefits associated with participation AND Responsibilities of the client
3RM hang clean