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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 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

2. What should be included in a an informed consent?
Decreased ability to produce force rapidly AND decreased muscle mass
Phosphagen
Arteries - capillaries - veins - right atrium
Benefits associated with participation AND Responsibilities of the client

3. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increase pennation
Motor unit recruitment increases

4. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Type I = high endurance Type II = high force
5
An inexperienced personal trainer - an injured client - testing a female client
Motor unit recruitment increases

5. What change will increase concentric force production?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increase pennation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Heart rate - Stroke volume - a-vo2 difference

6. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
1.5 mile run
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased concentration of GLUT
5

7. What is true regarding bone health?
9 weeks
Decreased ability to produce force rapidly AND decreased muscle mass
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.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

8. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
3RM hang clean
1.5 mile run
Phosphagen

9. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Upper body strength
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
Integrated

10. 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?
1.5 mile run
2349 kilocalories
Benefits associated with participation AND Responsibilities of the client
Myofilament - myofibril - fiber - fasciculus

11. What composes total lung capacity?
Arteries - capillaries - veins - right atrium
Residual lung volume AND forced vital capacity
150 mm
Type I = high endurance Type II = high force

12. 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
Decreased ability to produce force rapidly AND decreased muscle mass
Increasing aerobic endurance
An inexperienced personal trainer - an injured client - testing a female client
Increased concentration of GLUT

13. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
An inexperienced personal trainer - an injured client - testing a female client
Increase pennation
Reliable

14. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
Heart rate - Stroke volume - a-vo2 difference
Heart rate - Stroke volume - a-vo2 difference

15. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
At 90 degrees of flexion - because the moment arm is at it's longest length.
Type I = high endurance Type II = high force
Improved skill in performing the exercise

16. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Back squat
Oxidative
3RM hang clean
Increasing aerobic endurance

17. 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
3RM hang clean
Myofilament - myofibril - fiber - fasciculus
Abdominal muscle activity - diaphragm movement - ribcage movement

18. What is true regarding bone health?
Type I = high endurance Type II = high force
Increased concentration of GLUT
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.

19. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Oxidative
Oxidative
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

20. Three cognitive benefits provided by exercise
2349 kilocalories
Reliable
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Greater genetic variation

21. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Increased = mitochondrial density - Decreased = submax exercise HR
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
Increased concentration of GLUT

22. 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
Greater genetic variation
5
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.

23. 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?
Upper body strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Oxidative
150 mm

24. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Back squat
Abdominal muscle activity - diaphragm movement - ribcage movement
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

25. Symptoms of overtraining from resistance exercise...
Increasing aerobic endurance
9 weeks
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

26. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
'I want to be able to bench press more than my friend'
Increased = mitochondrial density - Decreased = submax exercise HR
Abdominal muscle activity - diaphragm movement - ribcage movement
Upper body strength

27. This describes the properties of Type I and Type II muscle fibers
Increase pennation
Upper body strength
Type I = high endurance Type II = high force
'I want to be able to bench press more than my friend'

28. 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?
Olympic weightlifting AND 100 meter sprint
'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
Increased = mitochondrial density - Decreased = submax exercise HR

29. 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?
Reliable
Sitting quietly
2349 kilocalories
Olympic weightlifting AND 100 meter sprint

30. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Oxidative
'I want to be able to bench press more than my friend'

31. 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?
Type I = high endurance Type II = high force
Increase pennation
Upper body strength
Increasing aerobic endurance

32. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
1.5 mile run
Residual lung volume AND forced vital capacity
5

33. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
'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 ability to produce force rapidly AND decreased muscle mass
3RM hang clean
Improved skill in performing the exercise

34. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
2349 kilocalories
Phosphagen
Abdominal muscle activity - diaphragm movement - ribcage movement
Improved skill in performing the exercise

35. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Reliable
9 weeks
Motor unit recruitment increases
Triceps - Suprailium - Thigh

36. What energy system is capable of producing ATP at the greatest rate?
9 weeks
3RM hang clean
Increased = mitochondrial density - Decreased = submax exercise HR
Phosphagen

37. An example of an outcome goal...

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

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39. 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...
Reliable
Increasing aerobic endurance
Increase pennation
Upper body strength

40. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Arteries - capillaries - veins - right atrium

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?
9 weeks
Decreased VO2 max
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.

42. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Residual lung volume AND forced vital capacity
Triceps - Suprailium - Thigh
Upper body strength
Sitting quietly

43. Three cognitive benefits provided by exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.
Greater genetic variation
HDLs: 33 mg/dL AND quit smoking 60 days ago
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

44. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
150 mm
Triceps - Suprailium - Thigh
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Decreased VO2 max

45. 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
Upper body strength
Improved skill in performing the exercise
Abdominal muscle activity - diaphragm movement - ribcage movement

46. What are the components of oxygen uptake (vo2)
Improved skill in performing the exercise
Heart rate - Stroke volume - a-vo2 difference
Increase pennation
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

47. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Benefits associated with participation AND Responsibilities of the client
At 90 degrees of flexion - because the moment arm is at it's longest length.
Olympic weightlifting AND 100 meter sprint

48. What composes total lung capacity?
Benefits associated with participation AND Responsibilities of the client
Abdominal muscle activity - diaphragm movement - ribcage movement
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Residual lung volume AND forced vital capacity

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?

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50. What excercise mode requires the client to produce the most power?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
3RM hang clean
Back squat
Sitting quietly