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

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

3. 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
5
9 weeks
Improved skill in performing the exercise
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.

4. 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?
Abdominal muscle activity - diaphragm movement - ribcage movement
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
1.5 mile run
Increase pennation

5. What is true regarding bone health?
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.
At 90 degrees of flexion - because the moment arm is at it's longest length.
50 year old femaile who has COPD

6. Three cognitive benefits provided by exercise
Greater genetic variation
Decreased ability to produce force rapidly AND decreased muscle mass
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
'I want to be able to bench press more than my friend'

7. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Greater genetic variation
2349 kilocalories
Improved skill in performing the exercise
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

8. An example of an outcome goal...

9. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
'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
50 year old femaile who has COPD
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

10. What composes total lung capacity?
Oxidative
Olympic weightlifting AND 100 meter sprint
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.

11. 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?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Olympic weightlifting AND 100 meter sprint
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
2349 kilocalories

12. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Greater genetic variation
Integrated
Decreased ability to produce force rapidly AND decreased muscle mass

13. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
HDLs: 33 mg/dL AND quit smoking 60 days ago
Arteries - capillaries - veins - right atrium
An inexperienced personal trainer - an injured client - testing a female client
Myofilament - myofibril - fiber - fasciculus

14. What change will increase concentric force production?
Arteries - capillaries - veins - right atrium
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Myofilament - myofibril - fiber - fasciculus
Increase pennation

15. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increased = mitochondrial density - Decreased = submax exercise HR
Triceps - Suprailium - Thigh

16. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Greater genetic variation
Heart rate - Stroke volume - a-vo2 difference
Myofilament - myofibril - fiber - fasciculus

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

18. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Reliable
Motor unit recruitment increases
Decreased ability to produce force rapidly AND decreased muscle mass

19. 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
1.5 mile run
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago

20. What should be included in a an informed consent?
Motor unit recruitment increases
5
Benefits associated with participation AND Responsibilities of the client
At 90 degrees of flexion - because the moment arm is at it's longest length.

21. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Increased concentration of GLUT
Motor unit recruitment increases
HDLs: 33 mg/dL AND quit smoking 60 days ago
Greater genetic variation

22. 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?

23. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Residual lung volume AND forced vital capacity
Oxidative
Benefits associated with participation AND Responsibilities of the client
Myofilament - myofibril - fiber - fasciculus

24. 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
Increasing aerobic endurance
Sitting quietly
Upper body strength

25. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increase pennation
9 weeks
Sitting quietly

26. This describes the properties of Type I and Type II muscle fibers
5
Type I = high endurance Type II = high force
2349 kilocalories
Increased concentration of GLUT

27. What energy system is capable of producing ATP at the greatest rate?
5
Phosphagen
At 90 degrees of flexion - because the moment arm is at it's longest length.
Greater genetic variation

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. What energy systems is capable of producing the greatest amount (capacity) of ATP?
9 weeks
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
5
Oxidative

30. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
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
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.

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
9 weeks
5
Decreased ability to produce force rapidly AND decreased muscle mass
Benefits associated with participation AND Responsibilities of the client

32. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
Reliable
Heart rate - Stroke volume - a-vo2 difference
Decreased ability to produce force rapidly AND decreased muscle mass

33. An example of an outcome goal...

34. Symptoms of overtraining from resistance exercise...
5
9 weeks
Decreased ability to produce force rapidly AND decreased muscle mass
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

35. 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
Greater genetic variation
Back squat
'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 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
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.
HDLs: 33 mg/dL AND quit smoking 60 days ago

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

38. What excercise mode requires the client to produce the most power?
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.
5
3RM hang clean

39. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Decreased ability to produce force rapidly AND decreased muscle mass
Upper body 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.
Improved skill in performing the exercise

40. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
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.
Integrated
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

41. 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
Triceps - Suprailium - Thigh
Abdominal muscle activity - diaphragm movement - ribcage movement
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

42. 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
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Benefits associated with participation AND Responsibilities of the client
Triceps - Suprailium - Thigh

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.
'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!'
3RM hang clean
Oxidative

44. 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?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased concentration of GLUT
2349 kilocalories
Benefits associated with participation AND Responsibilities of the client

45. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Integrated
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.

46. What is most likely to occur as a result of aerobic endurance overtraining?
Triceps - Suprailium - Thigh
At 90 degrees of flexion - because the moment arm is at it's longest length.
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!'

47. What excercise mode requires the client to produce the most power?
3RM hang clean
Improved skill in performing the exercise
Back squat
1.5 mile run

48. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Integrated
1.5 mile run

49. 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
2349 kilocalories
150 mm
Motor unit recruitment increases

50. What change will increase concentric force production?
Increase pennation
Increased concentration of GLUT
Back squat
Greater genetic variation