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. Three cognitive benefits provided by exercise
Arteries - capillaries - veins - right atrium
Greater genetic variation
9 weeks
Decreased VO2 max


2. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased VO2 max
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium


3. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Integrated
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Oxidative
3RM hang clean


4. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
'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!'
At 90 degrees of flexion - because the moment arm is at it's longest length.
Improved skill in performing the exercise
Myofilament - myofibril - fiber - fasciculus


5. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Increase pennation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
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.
Abdominal muscle activity - diaphragm movement - ribcage movement


6. What is most likely to occur as a result of aerobic endurance overtraining?
Back squat
Decreased VO2 max
Arteries - capillaries - veins - right atrium
Sitting quietly


7. 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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8. What change will increase concentric force production?
Upper body strength
Motor unit recruitment increases
Abdominal muscle activity - diaphragm movement - ribcage movement
Increase pennation


9. 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?
3RM hang clean
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increased = mitochondrial density - Decreased = submax exercise HR
Reliable


10. 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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11. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Increase pennation
Triceps - Suprailium - Thigh
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension


12. This describes the properties of Type I and Type II muscle fibers
Motor unit recruitment increases
Type I = high endurance Type II = high force
Triceps - Suprailium - Thigh
Residual lung volume AND forced vital capacity


13. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
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.
Abdominal muscle activity - diaphragm movement - ribcage movement
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


14. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Back squat
Upper body strength
Arteries - capillaries - veins - right atrium
Olympic weightlifting AND 100 meter sprint


15. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
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
An inexperienced personal trainer - an injured client - testing a female client
Motor unit recruitment increases


16. What are the components of oxygen uptake (vo2)
HDLs: 33 mg/dL AND quit smoking 60 days ago
Heart rate - Stroke volume - a-vo2 difference
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
9 weeks


17. A client with a high risk stratification for coronary artery disease
Myofilament - myofibril - fiber - fasciculus
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
50 year old femaile who has COPD
Upper body strength


18. An example of an outcome goal...

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19. 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
Phosphagen
Increased = mitochondrial density - Decreased = submax exercise HR
Increasing aerobic endurance
Residual lung volume AND forced vital capacity


20. Symptoms of overtraining from resistance exercise...
Increasing aerobic endurance
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.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


21. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
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 VO2 max


22. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Sitting quietly
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
3RM hang clean
Improved skill in performing the exercise


23. 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
Phosphagen
'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!'
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


24. 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...
Benefits associated with participation AND Responsibilities of the client
Olympic weightlifting AND 100 meter sprint
Increasing aerobic endurance
Reliable


25. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Decreased VO2 max
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago


26. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Myofilament - myofibril - fiber - fasciculus
Greater genetic variation
50 year old femaile who has COPD
Motor unit recruitment increases


27. Three cognitive benefits provided by exercise
Greater genetic variation
Integrated
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Phosphagen


28. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Benefits associated with participation AND Responsibilities of the client
HDLs: 33 mg/dL AND quit smoking 60 days ago
Type I = high endurance Type II = high force


29. 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.
Abdominal muscle activity - diaphragm movement - ribcage movement
Greater genetic variation
An inexperienced personal trainer - an injured client - testing a female client


30. A client with a high risk stratification for coronary artery disease
Heart rate - Stroke volume - a-vo2 difference
Upper body strength
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!'


31. 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?
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.
2349 kilocalories
Triceps - Suprailium - Thigh
150 mm


32. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
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
2349 kilocalories
Increase pennation


33. What composes total lung capacity?
Increased concentration of GLUT
Arteries - capillaries - veins - right atrium
Residual lung volume AND forced vital capacity
Greater genetic variation


34. 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?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Arteries - capillaries - veins - right atrium
Heart rate - Stroke volume - a-vo2 difference
Increased = mitochondrial density - Decreased = submax exercise HR


35. 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?
Increasing aerobic endurance
At 90 degrees of flexion - because the moment arm is at it's longest length.
1.5 mile run
'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!'


36. What should be included in a an informed consent?
9 weeks
150 mm
Triceps - Suprailium - Thigh
Benefits associated with participation AND Responsibilities of the client


37. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
Improved skill in performing the exercise
3RM hang clean
2349 kilocalories


38. 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
Increased = mitochondrial density - Decreased = submax exercise HR
Decreased VO2 max


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

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40. 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?
Improved skill in performing the exercise
Upper body strength
Phosphagen
Integrated


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

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42. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
5
Motor unit recruitment increases
2349 kilocalories


43. What is true regarding bone health?
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.
Increased concentration of GLUT
Increased concentration of GLUT
Abdominal muscle activity - diaphragm movement - ribcage movement


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


45. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
'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!'
An inexperienced personal trainer - an injured client - testing a female client
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
3RM hang clean


46. What energy system is capable of producing ATP at the greatest rate?
Abdominal muscle activity - diaphragm movement - ribcage movement
Integrated
Type I = high endurance Type II = high force
Phosphagen


47. 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?
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.
150 mm
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


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

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49. 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...
Decreased VO2 max
'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!'
Reliable
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.


50. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Sitting quietly
Abdominal muscle activity - diaphragm movement - ribcage movement
'I want to be able to bench press more than my friend'
Integrated