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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. What is true regarding bone health?
Phosphagen
2349 kilocalories
Benefits associated with participation AND Responsibilities of the 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.

2. 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
Back squat
Arteries - capillaries - veins - right atrium
9 weeks

3. What is most likely to occur as a result of aerobic endurance overtraining?
Increased concentration of GLUT
Back squat
Myofilament - myofibril - fiber - fasciculus
Decreased VO2 max

4. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Reliable
150 mm
Residual lung volume AND forced vital capacity
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

5. What composes total lung capacity?
1.5 mile run
Residual lung volume AND forced vital capacity
'I want to be able to bench press more than my friend'
An inexperienced personal trainer - an injured client - testing a female client

6. What change will increase concentric force production?
Motor unit recruitment increases
Increase pennation
Increased concentration of GLUT
At 90 degrees of flexion - because the moment arm is at it's longest length.

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

8. Three cognitive benefits provided by exercise
Oxidative
Greater genetic variation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Upper body strength

9. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Benefits associated with participation AND Responsibilities of the client
5
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Back squat

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

11. 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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
3RM hang clean
5
An inexperienced personal trainer - an injured client - testing a female client

12. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Increased concentration of GLUT
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
Decreased VO2 max

13. Symptoms of overtraining from resistance exercise...
Phosphagen
Increase pennation
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

14. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Decreased VO2 max
Back squat
150 mm

15. What composes total lung capacity?
Increase pennation
Sitting quietly
Residual lung volume AND forced vital capacity
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.

16. 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
Motor unit recruitment increases
Increased concentration of GLUT
Triceps - Suprailium - Thigh

17. 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?
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
Upper body strength
Benefits associated with participation AND Responsibilities of the client

18. 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
2349 kilocalories
3RM hang clean
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

19. 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
Integrated
Increasing aerobic endurance

20. Three cognitive benefits provided by exercise
Decreased VO2 max
3RM hang clean
Greater genetic variation
Back squat

21. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
HDLs: 33 mg/dL AND quit smoking 60 days ago
Olympic weightlifting AND 100 meter sprint
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

22. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased concentration of GLUT
An inexperienced personal trainer - an injured client - testing a female client

23. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Sitting quietly
'I want to be able to bench press more than my friend'
Increasing aerobic endurance

24. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
5
Benefits associated with participation AND Responsibilities of the 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.
Myofilament - myofibril - fiber - fasciculus

25. 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?
Back squat
At 90 degrees of flexion - because the moment arm is at it's longest length.
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!'

26. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increasing aerobic endurance
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Arteries - capillaries - veins - right atrium
Motor unit recruitment increases

27. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
Phosphagen
Residual lung volume AND forced vital capacity
3RM hang clean

28. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
3RM hang clean
Triceps - Suprailium - Thigh
Increased = mitochondrial density - Decreased = submax exercise HR
Arteries - capillaries - veins - right atrium

29. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Improved skill in performing the exercise
Arteries - capillaries - veins - right atrium
Benefits associated with participation AND Responsibilities of the client
Decreased ability to produce force rapidly AND decreased muscle mass

30. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
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

31. 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
Benefits associated with participation AND Responsibilities of the client
Reliable
Residual lung volume AND forced vital capacity

32. What energy system is capable of producing ATP at the greatest rate?
Upper body strength
2349 kilocalories
Phosphagen
Integrated

33. What change will increase concentric force production?
Increase pennation
Integrated
5
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

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

35. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training 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.
Increased concentration of GLUT
Improved skill in performing the exercise
Phosphagen

36. What should be included in a an informed consent?
Increased concentration of GLUT
Sitting quietly
Benefits associated with participation AND Responsibilities of the client
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

37. 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
Reliable
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
1.5 mile run

38. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Abdominal muscle activity - diaphragm movement - ribcage movement
150 mm
Decreased VO2 max
Integrated

39. An example of an outcome goal...

40. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Decreased VO2 max
Arteries - capillaries - veins - right atrium
Decreased ability to produce force rapidly AND decreased muscle mass

41. 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.
5
Arteries - capillaries - veins - right atrium
Benefits associated with participation AND Responsibilities of the client

42. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
2349 kilocalories
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Triceps - Suprailium - Thigh
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

43. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
150 mm
Olympic weightlifting AND 100 meter sprint
Motor unit recruitment increases
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

44. What energy system is capable of producing ATP at the greatest rate?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
150 mm
Phosphagen
Benefits associated with participation AND Responsibilities of the client

45. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Decreased ability to produce force rapidly AND decreased muscle mass
Reliable
9 weeks
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

46. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Heart rate - Stroke volume - a-vo2 difference
Type I = high endurance Type II = high force
Increase pennation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

47. 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...
Increase pennation
Reliable
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Abdominal muscle activity - diaphragm movement - ribcage movement

48. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
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!'
Heart rate - Stroke volume - a-vo2 difference
Decreased ability to produce force rapidly AND decreased muscle mass

49. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Reliable
Olympic weightlifting AND 100 meter sprint
1.5 mile run
2349 kilocalories

50. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
50 year old femaile who has COPD
1.5 mile run
Abdominal muscle activity - diaphragm movement - ribcage movement