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. 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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2. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Decreased ability to produce force rapidly AND decreased muscle mass
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force


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

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4. 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...
'I want to be able to bench press more than my friend'
Reliable
Motor unit recruitment increases
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


5. What excercise mode requires the client to produce the most power?
9 weeks
3RM hang clean
1.5 mile run
Benefits associated with participation AND Responsibilities of the client


6. What are the components of oxygen uptake (vo2)
Oxidative
Type I = high endurance Type II = high force
Heart rate - Stroke volume - a-vo2 difference
Phosphagen


7. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Sitting quietly
Benefits associated with participation AND Responsibilities of the client
'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


8. What composes total lung capacity?
Decreased ability to produce force rapidly AND decreased muscle mass
Heart rate - Stroke volume - a-vo2 difference
9 weeks
Residual lung volume AND forced vital capacity


9. 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?
Triceps - Suprailium - Thigh
2349 kilocalories
Triceps - Suprailium - Thigh
Abdominal muscle activity - diaphragm movement - ribcage movement


10. 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?
Increased concentration of GLUT
Integrated
Upper body strength
Back squat


11. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
50 year old femaile who has COPD
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.


12. What are the components of oxygen uptake (vo2)
2349 kilocalories
Residual lung volume AND forced vital capacity
Heart rate - Stroke volume - a-vo2 difference
At 90 degrees of flexion - because the moment arm is at it's longest length.


13. This describes the properties of Type I and Type II muscle fibers
9 weeks
5
Type I = high endurance Type II = high force
Phosphagen


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

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15. What is true regarding bone health?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in 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.
Increased concentration of GLUT
Back squat


16. 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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17. 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
'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!'
9 weeks
Myofilament - myofibril - fiber - fasciculus


18. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium
Sitting quietly
'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!'


19. This describes the properties of Type I and Type II muscle fibers
Back squat
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Type I = high endurance Type II = high force
Abdominal muscle activity - diaphragm movement - ribcage movement


20. What should be included in a an informed consent?
2349 kilocalories
3RM hang clean
HDLs: 33 mg/dL AND quit smoking 60 days ago
Benefits associated with participation AND Responsibilities of the client


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

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22. An example of an outcome goal...

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23. What energy systems is capable of producing the greatest amount (capacity) of ATP?
150 mm
Back squat
Reliable
Oxidative


24. 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?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increase pennation
Upper body strength
Increased = mitochondrial density - Decreased = submax exercise HR


25. What change will increase concentric force production?
Back squat
Olympic weightlifting AND 100 meter sprint
Increase pennation
Abdominal muscle activity - diaphragm movement - ribcage movement


26. 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
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.
Arteries - capillaries - veins - right atrium


27. 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
Greater genetic variation
Arteries - capillaries - veins - right atrium
Upper body strength


28. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Residual lung volume AND forced vital capacity
Increased concentration of GLUT
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


29. Three cognitive benefits provided by exercise
Greater genetic variation
Heart rate - Stroke volume - a-vo2 difference
'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!'
Integrated


30. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Sitting quietly
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased = mitochondrial density - Decreased = submax exercise HR
Increasing aerobic endurance


31. 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
1.5 mile run
An inexperienced personal trainer - an injured client - testing a female client
5
Increased concentration of GLUT


32. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased ability to produce force rapidly AND decreased muscle mass
An inexperienced personal trainer - an injured client - testing a female client
Decreased VO2 max


33. What composes total lung capacity?
Residual lung volume AND forced vital capacity
2349 kilocalories
'I want to be able to bench press more than my friend'
Benefits associated with participation AND Responsibilities of the client


34. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Increasing aerobic endurance
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Heart rate - Stroke volume - a-vo2 difference


35. 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
An inexperienced personal trainer - an injured client - testing a female client
5
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Type I = high endurance Type II = high force


36. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Sitting quietly
HDLs: 33 mg/dL AND quit smoking 60 days ago
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


37. An example of an outcome goal...

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38. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
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.
Increase pennation
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
9 weeks


39. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Greater genetic variation
Improved skill in performing the exercise
Abdominal muscle activity - diaphragm movement - ribcage movement
Olympic weightlifting AND 100 meter sprint


40. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Myofilament - myofibril - fiber - fasciculus
Decreased ability to produce force rapidly AND decreased muscle mass
Increasing aerobic endurance
Heart rate - Stroke volume - a-vo2 difference


41. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Olympic weightlifting AND 100 meter sprint
1.5 mile run
9 weeks
Triceps - Suprailium - Thigh


42. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
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. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Myofilament - myofibril - fiber - fasciculus
Back squat


43. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
'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
HDLs: 33 mg/dL AND quit smoking 60 days ago


44. 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
Reliable
1.5 mile run
Decreased ability to produce force rapidly AND decreased muscle mass


45. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Integrated
Decreased VO2 max
Triceps - Suprailium - Thigh
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.


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

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47. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
3RM hang clean
Oxidative
Integrated


48. What excercise mode requires the client to produce the most power?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
3RM hang clean
Arteries - capillaries - veins - right atrium
5


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 should be included in a an informed consent?
Sitting quietly
'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!'
Benefits associated with participation AND Responsibilities of the client
Motor unit recruitment increases