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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. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
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
'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!'
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

2. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
HDLs: 33 mg/dL AND quit smoking 60 days ago
Motor unit recruitment increases
'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!'

3. 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 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
Sitting quietly

4. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increasing aerobic endurance
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

5. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
3RM hang clean
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
'I want to be able to bench press more than my friend'
Increased concentration of GLUT

6. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Increased concentration of GLUT
Increasing aerobic endurance
Back squat
Sitting quietly

7. Three cognitive benefits provided by exercise
Benefits associated with participation AND Responsibilities of the client
An inexperienced personal trainer - an injured client - testing a female client
Benefits associated with participation AND Responsibilities of the client
Greater genetic variation

8. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
50 year old femaile who has COPD
Improved skill in performing the exercise
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

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

10. 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?
9 weeks
Sitting quietly
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased = mitochondrial density - Decreased = submax exercise HR

11. 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
1.5 mile run
At 90 degrees of flexion - because the moment arm is at it's longest length.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

12. What are the components of oxygen uptake (vo2)
Type I = high endurance Type II = high force
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
9 weeks
Heart rate - Stroke volume - a-vo2 difference

13. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Decreased ability to produce force rapidly AND decreased muscle mass
50 year old femaile who has COPD
Residual lung volume AND forced vital capacity

14. This describes the properties of Type I and Type II muscle fibers
Phosphagen
Type I = high endurance Type II = high force
Decreased ability to produce force rapidly AND decreased muscle mass
3RM hang clean

15. 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
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Myofilament - myofibril - fiber - fasciculus
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

16. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Increased concentration of GLUT
Oxidative
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
'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!'

17. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Heart rate - Stroke volume - a-vo2 difference
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Abdominal muscle activity - diaphragm movement - ribcage movement
Increasing aerobic endurance

18. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Reliable
1.5 mile run
Sitting quietly
Increased concentration of GLUT

19. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Increase pennation
Myofilament - myofibril - fiber - fasciculus
Increased = mitochondrial density - Decreased = submax exercise HR
50 year old femaile who has COPD

20. What change will increase concentric force production?
1.5 mile run
Increasing aerobic endurance
Type I = high endurance Type II = high force
Increase pennation

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

22. 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?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increasing aerobic endurance
Upper body strength
Triceps - Suprailium - Thigh

23. Three cognitive benefits provided by exercise
Benefits associated with participation AND Responsibilities of the client
Triceps - Suprailium - Thigh
Greater genetic variation
Sitting quietly

24. An example of an outcome goal...

25. What is true regarding bone health?
'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 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.
'I want to be able to bench press more than my friend'
An inexperienced personal trainer - an injured client - testing a female client

26. 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
'I want to be able to bench press more than my friend'
Phosphagen
Abdominal muscle activity - diaphragm movement - ribcage movement
5

27. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Back squat
Arteries - capillaries - veins - right atrium
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Abdominal muscle activity - diaphragm movement - ribcage movement

28. 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?

29. 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
'I want to be able to bench press more than my friend'
At 90 degrees of flexion - because the moment arm is at it's longest length.
Improved skill in performing the exercise

30. 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?
Reliable
150 mm
Integrated
Sitting quietly

31. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1.5 mile run
Improved skill in performing the exercise
HDLs: 33 mg/dL AND quit smoking 60 days ago

32. What energy system is capable of producing ATP at the greatest rate?
Decreased ability to produce force rapidly AND decreased muscle mass
5
Oxidative
Phosphagen

33. What should be included in a an informed consent?
Myofilament - myofibril - fiber - fasciculus
Benefits associated with participation AND Responsibilities of the client
An inexperienced personal trainer - an injured client - testing a female client
Greater genetic variation

34. What excercise mode requires the client to produce the most power?
3RM hang clean
Phosphagen
Greater genetic variation
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

35. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Triceps - Suprailium - Thigh
Upper body strength
Oxidative
Greater genetic variation

36. What composes total lung capacity?
Residual lung volume AND forced vital capacity
'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

37. What should be included in a an informed consent?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise 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.
Benefits associated with participation AND Responsibilities of the client
Myofilament - myofibril - fiber - fasciculus

38. An example of an outcome goal...

39. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Decreased ability to produce force rapidly AND decreased muscle mass
Olympic weightlifting AND 100 meter sprint
An inexperienced personal trainer - an injured client - testing a female client
Benefits associated with participation AND Responsibilities of the client

40. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
1.5 mile run

41. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Residual lung volume AND forced vital capacity
An inexperienced personal trainer - an injured client - testing a female client
Increased concentration of GLUT
Decreased VO2 max

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

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

44. What change will increase concentric force production?
Increasing aerobic endurance
Decreased VO2 max
1.5 mile run
Increase pennation

45. A client with a high risk stratification for coronary artery disease
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Oxidative
50 year old femaile who has COPD
Residual lung volume AND forced vital capacity

46. 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
50 year old femaile who has COPD
Motor unit recruitment increases
Olympic weightlifting AND 100 meter sprint

47. What is most likely to occur as a result of aerobic endurance overtraining?
2349 kilocalories
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Decreased VO2 max
'I want to be able to bench press more than my friend'

48. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
5
Type I = high endurance Type II = high force
Decreased ability to produce force rapidly AND decreased muscle mass
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

49. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
2349 kilocalories
Decreased ability to produce force rapidly AND decreased muscle mass
Motor unit recruitment increases

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
Sitting quietly
'I want to be able to bench press more than my friend'
HDLs: 33 mg/dL AND quit smoking 60 days ago