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. 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
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.
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased concentration of GLUT


2. An example of an outcome goal...

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3. This describes the properties of Type I and Type II muscle fibers
Back squat
An inexperienced personal trainer - an injured client - testing a female 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.
Type I = high endurance Type II = high force


4. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Motor unit recruitment increases
Upper body strength
At 90 degrees of flexion - because the moment arm is at it's longest length.


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


6. Symptoms of overtraining from resistance exercise...
Reliable
5
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Abdominal muscle activity - diaphragm movement - ribcage movement


7. 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
Decreased ability to produce force rapidly AND decreased muscle mass
Benefits associated with participation AND Responsibilities of the client
50 year old femaile who has COPD


8. What composes total lung capacity?
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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Residual lung volume AND forced vital capacity


9. Symptoms of overtraining from resistance exercise...
Upper body strength
Abdominal muscle activity - diaphragm movement - ribcage movement
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased concentration of GLUT


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


11. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks


12. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Phosphagen
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
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.


13. A client with a high risk stratification for coronary artery disease
1.5 mile run
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Back squat
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.
9 weeks
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Sitting quietly
Motor unit recruitment increases


15. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
Benefits associated with participation AND Responsibilities of the client
5
Decreased ability to produce force rapidly AND decreased muscle mass


16. Three cognitive benefits provided by exercise
Greater genetic variation
Reliable
Upper body strength
Abdominal muscle activity - diaphragm movement - ribcage movement


17. 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
Arteries - capillaries - veins - right atrium
Myofilament - myofibril - fiber - fasciculus
Motor unit recruitment increases


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

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19. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
'I want to be able to bench press more than my friend'
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


20. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
1.5 mile run
Motor unit recruitment increases
At 90 degrees of flexion - because the moment arm is at it's longest length.
150 mm


21. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
'I want to be able to bench press more than my friend'
Sitting quietly
9 weeks
Arteries - capillaries - veins - right atrium


22. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
50 year old femaile who has COPD
1.5 mile run
Upper body strength
Triceps - Suprailium - Thigh


23. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Residual lung volume AND forced vital capacity
150 mm
At 90 degrees of flexion - because the moment arm is at it's longest length.
Motor unit recruitment increases


24. 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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25. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
'I want to be able to bench press more than my friend'
Olympic weightlifting AND 100 meter sprint
Triceps - Suprailium - Thigh
Greater genetic variation


26. What is most likely to occur as a result of aerobic endurance overtraining?
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.
Reliable
Decreased VO2 max
Myofilament - myofibril - fiber - fasciculus


27. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Motor unit recruitment increases
Oxidative
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.


28. What are the components of oxygen uptake (vo2)
Abdominal muscle activity - diaphragm movement - ribcage movement
Upper body strength
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


29. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Increased concentration of GLUT
Triceps - Suprailium - Thigh
Oxidative
Increasing aerobic endurance


30. 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
Decreased VO2 max
Improved skill in performing the exercise
Myofilament - myofibril - fiber - fasciculus


31. 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...
1.5 mile run
Increased = mitochondrial density - Decreased = submax exercise HR
Greater genetic variation
Reliable


32. What are the components of oxygen uptake (vo2)
Phosphagen
At 90 degrees of flexion - because the moment arm is at it's longest length.
Heart rate - Stroke volume - a-vo2 difference
Residual lung volume AND forced vital capacity


33. 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
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.
'I want to be able to bench press more than my friend'


34. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Olympic weightlifting AND 100 meter sprint
Abdominal muscle activity - diaphragm movement - ribcage movement
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Reliable


35. What energy systems is capable of producing the greatest amount (capacity) of ATP?
1.5 mile run
At 90 degrees of flexion - because the moment arm is at it's longest length.
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.
Oxidative


36. 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?
Integrated
Increase pennation
5
1.5 mile run


37. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
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.
Decreased ability to produce force rapidly AND decreased muscle mass
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Upper body strength


38. What excercise mode requires the client to produce the most power?
HDLs: 33 mg/dL AND quit smoking 60 days ago
150 mm
'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


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

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

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41. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Abdominal muscle activity - diaphragm movement - ribcage movement
Olympic weightlifting AND 100 meter sprint
Benefits associated with participation AND Responsibilities of the client
Increased concentration of GLUT


42. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
An inexperienced personal trainer - an injured client - testing a female client
Increasing aerobic endurance
Sitting quietly


43. 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?
Myofilament - myofibril - fiber - fasciculus
Back squat
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


44. 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
An inexperienced personal trainer - an injured client - testing a female client
Oxidative
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


45. 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?
150 mm
Oxidative
Heart rate - Stroke volume - a-vo2 difference
Olympic weightlifting AND 100 meter sprint


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

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47. 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
Increased concentration of GLUT
Increased concentration of GLUT
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


48. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased concentration of GLUT
Back squat
3RM hang clean


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


50. 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
An inexperienced personal trainer - an injured client - testing a female client
150 mm
Improved skill in performing the exercise