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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 a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
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
Integrated
Myofilament - myofibril - fiber - fasciculus

2. 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?
Reliable
An inexperienced personal trainer - an injured client - testing a female client
2349 kilocalories
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

3. A client with a high risk stratification for coronary artery disease
Heart rate - Stroke volume - a-vo2 difference
3RM hang clean
9 weeks
50 year old femaile who has COPD

4. 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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5. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Oxidative
Motor unit recruitment increases
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

6. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Type I = high endurance Type II = high force
Greater genetic variation
5
Sitting quietly

7. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
At 90 degrees of flexion - because the moment arm is at it's longest length.
Motor unit recruitment increases
An inexperienced personal trainer - an injured client - testing a female client
Oxidative

8. 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?
3RM hang clean
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
2349 kilocalories
Decreased VO2 max

9. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
150 mm
Increasing aerobic endurance
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Improved skill in performing the exercise

10. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased concentration of GLUT
Arteries - capillaries - veins - right atrium

11. 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...
At 90 degrees of flexion - because the moment arm is at it's longest length.
Reliable
Oxidative
Residual lung volume AND forced vital capacity

12. 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?
Type I = high endurance Type II = high force
Increased = mitochondrial density - Decreased = submax exercise HR
Upper body strength
Triceps - Suprailium - Thigh

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

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14. Symptoms of overtraining from resistance exercise...
Increased = mitochondrial density - Decreased = submax exercise HR
9 weeks
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increasing aerobic endurance

15. 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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16. What are the components of oxygen uptake (vo2)
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Heart rate - Stroke volume - a-vo2 difference
Benefits associated with participation AND Responsibilities of the client
Increasing aerobic endurance

17. What excercise mode requires the client to produce the most power?
3RM hang clean
Myofilament - myofibril - fiber - fasciculus
Back squat
Heart rate - Stroke volume - a-vo2 difference

18. 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
Myofilament - myofibril - fiber - fasciculus
Arteries - capillaries - veins - right atrium
Sitting quietly

19. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
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.
Decreased VO2 max
Myofilament - myofibril - fiber - fasciculus

20. What composes total lung capacity?
1.5 mile run
Upper body strength
Residual lung volume AND forced vital capacity
Improved skill in performing the exercise

21. Symptoms of overtraining from resistance exercise...
'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!'
Triceps - Suprailium - Thigh
Arteries - capillaries - veins - right atrium
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

22. This describes the properties of Type I and Type II muscle fibers
Residual lung volume AND forced vital capacity
Type I = high endurance Type II = high force
Greater genetic variation
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

23. 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?
Heart rate - Stroke volume - a-vo2 difference
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
150 mm
Triceps - Suprailium - Thigh

24. 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.
Residual lung volume AND forced vital capacity
9 weeks
Triceps - Suprailium - Thigh

25. 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
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
3RM hang clean
An inexperienced personal trainer - an injured client - testing a female client

26. 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?
Arteries - capillaries - veins - right atrium
'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!'
1.5 mile run
150 mm

27. This describes the properties of Type I and Type II muscle fibers
3RM hang clean
Abdominal muscle activity - diaphragm movement - ribcage movement
5
Type I = high endurance Type II = high force

28. 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
Phosphagen
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
2349 kilocalories

29. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
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.
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

30. 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
Benefits associated with participation AND Responsibilities of the client
Integrated
5
Integrated

31. An example of an outcome goal...

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32. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Oxidative
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased concentration of GLUT
9 weeks

33. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Increased concentration of GLUT
Increase pennation
Increasing aerobic endurance
Triceps - Suprailium - Thigh

34. 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?
'I want to be able to bench press more than my friend'
Upper body strength
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
At 90 degrees of flexion - because the moment arm is at it's longest length.

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?
Decreased VO2 max
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1.5 mile run
At 90 degrees of flexion - because the moment arm is at it's longest length.

36. What change will increase concentric force production?
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
Increase pennation
Decreased VO2 max

37. 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
Increase pennation
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

38. 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
Sitting quietly
Arteries - capillaries - veins - right atrium
Reliable

39. What excercise mode requires the client to produce the most power?
3RM hang clean
Benefits associated with participation AND Responsibilities of the client
Residual lung volume AND forced vital capacity
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

40. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
Residual lung volume AND forced vital capacity
3RM hang clean
Oxidative

41. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
HDLs: 33 mg/dL AND quit smoking 60 days ago
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

42. What change will increase concentric force production?
Increase pennation
3RM hang clean
Benefits associated with participation AND Responsibilities of the client
HDLs: 33 mg/dL AND quit smoking 60 days ago

43. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Upper body strength
Motor unit recruitment increases
Increased concentration of GLUT
HDLs: 33 mg/dL AND quit smoking 60 days ago

44. What is true regarding bone health?
Heart rate - Stroke volume - a-vo2 difference
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
'I want to be able to bench press more than my friend'

45. Three cognitive benefits provided by exercise
Residual lung volume AND forced vital capacity
Greater genetic variation
Upper body strength
Increased concentration of GLUT

46. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Arteries - capillaries - veins - right atrium
'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!'
Phosphagen

47. What is true regarding bone health?
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.
'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

48. 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
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.
HDLs: 33 mg/dL AND quit smoking 60 days ago

49. What energy system is capable of producing ATP at the greatest rate?
Reliable
Phosphagen
Integrated
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

50. What is most likely to occur as a result of aerobic endurance overtraining?
Upper body strength
Integrated
Oxidative
Decreased VO2 max