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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?

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2. 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
Upper body strength
Phosphagen
Triceps - Suprailium - Thigh

3. 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?
Upper body strength
At 90 degrees of flexion - because the moment arm is at it's longest length.
Type I = high endurance Type II = high force
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

4. 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?
2349 kilocalories
Myofilament - myofibril - fiber - fasciculus
Increasing aerobic endurance
Increased concentration of GLUT

5. What excercise mode requires the client to produce the most power?
2349 kilocalories
3RM hang clean
Greater genetic variation
Increasing aerobic endurance

6. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Back squat
50 year old femaile who has COPD
Integrated
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

7. 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
Sitting quietly
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1.5 mile run

8. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
An inexperienced personal trainer - an injured client - testing a female client
Olympic weightlifting AND 100 meter sprint
Motor unit recruitment increases
Integrated

9. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Sitting quietly
Improved skill in performing the exercise
Abdominal muscle activity - diaphragm movement - ribcage movement
150 mm

10. 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
'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!'
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
5
'I want to be able to bench press more than my friend'

11. What energy system is capable of producing ATP at the greatest rate?
Integrated
Phosphagen
2349 kilocalories
5

12. What is most likely to occur as a result of aerobic endurance overtraining?
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
HDLs: 33 mg/dL AND quit smoking 60 days ago
Residual lung volume AND forced vital capacity

13. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Decreased VO2 max
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increased = mitochondrial density - Decreased = submax exercise HR
Improved skill in performing the exercise

14. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Oxidative
'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!'
'I want to be able to bench press more than my friend'
Arteries - capillaries - veins - right atrium

15. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
Arteries - capillaries - veins - right atrium
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1.5 mile run

16. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
At 90 degrees of flexion - because the moment arm is at it's longest length.
Residual lung volume AND forced vital capacity
Heart rate - Stroke volume - a-vo2 difference
Olympic weightlifting AND 100 meter sprint

17. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Triceps - Suprailium - Thigh
Sitting quietly
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
9 weeks

18. 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?
Type I = high endurance Type II = high force
Increased = mitochondrial density - Decreased = submax exercise HR
Decreased VO2 max
Abdominal muscle activity - diaphragm movement - ribcage movement

19. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Increased = mitochondrial density - Decreased = submax exercise HR
Integrated
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Benefits associated with participation AND Responsibilities of the client

20. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
'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!'
Abdominal muscle activity - diaphragm movement - ribcage movement
Integrated
Upper body strength

21. 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?
Improved skill in performing the exercise
Myofilament - myofibril - fiber - fasciculus
2349 kilocalories
Decreased VO2 max

22. What are the components of oxygen uptake (vo2)
An inexperienced personal trainer - an injured client - testing a female client
Heart rate - Stroke volume - a-vo2 difference
Increase pennation
Increasing aerobic endurance

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

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24. What are the components of oxygen uptake (vo2)
At 90 degrees of flexion - because the moment arm is at it's longest length.
Heart rate - Stroke volume - a-vo2 difference
Integrated
'I want to be able to bench press more than my friend'

25. What should be included in a an informed consent?
Type I = high endurance Type II = high force
Benefits associated with participation AND Responsibilities of the client
2349 kilocalories
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

26. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Triceps - Suprailium - Thigh
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increase pennation

27. What energy systems is capable of producing the greatest amount (capacity) of ATP?
'I want to be able to bench press more than my friend'
Oxidative
Greater genetic variation
150 mm

28. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Benefits associated with participation AND Responsibilities of the client
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium
Motor unit recruitment increases

29. What is true regarding bone health?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Decreased VO2 max
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

30. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Residual lung volume AND forced vital capacity
Increase pennation
Phosphagen
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

31. This describes the properties of Type I and Type II muscle fibers
Increased = mitochondrial density - Decreased = submax exercise HR
Type I = high endurance Type II = high force
HDLs: 33 mg/dL AND quit smoking 60 days ago
Improved skill in performing the exercise

32. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Back squat
9 weeks
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

33. What is most likely to occur as a result of aerobic endurance overtraining?
Triceps - Suprailium - Thigh
Decreased VO2 max
Myofilament - myofibril - fiber - fasciculus
150 mm

34. Three cognitive benefits provided by exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Abdominal muscle activity - diaphragm movement - ribcage movement
Greater genetic variation
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

35. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Arteries - capillaries - veins - right atrium
Back squat
Sitting quietly
Back squat

36. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Residual lung volume AND forced vital capacity
Myofilament - myofibril - fiber - fasciculus
Oxidative

37. 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
Phosphagen
Back squat
3RM hang clean

38. What change will increase concentric force production?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increasing aerobic endurance
Increase pennation
Abdominal muscle activity - diaphragm movement - ribcage movement

39. What composes total lung capacity?
3RM hang clean
Residual lung volume AND forced vital capacity
Abdominal muscle activity - diaphragm movement - ribcage movement
Greater genetic variation

40. 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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41. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Decreased ability to produce force rapidly AND decreased muscle mass
Upper body strength
9 weeks

42. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Oxidative
Increase pennation
Abdominal muscle activity - diaphragm movement - ribcage movement
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

43. 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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44. 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.
Myofilament - myofibril - fiber - fasciculus
Abdominal muscle activity - diaphragm movement - ribcage movement
Benefits associated with participation AND Responsibilities of the client

45. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Increasing aerobic endurance
150 mm
An inexperienced personal trainer - an injured client - testing a female client
Increased = mitochondrial density - Decreased = submax exercise HR

46. 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.
Decreased VO2 max
Greater genetic variation

47. 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?
Triceps - Suprailium - Thigh
1.5 mile run
Oxidative
Integrated

48. 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
50 year old femaile who has COPD
Sitting quietly
2349 kilocalories

49. 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...
Type I = high endurance Type II = high force
Reliable
Increased = mitochondrial density - Decreased = submax exercise HR
Upper body strength

50. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Type I = high endurance Type II = high force
Triceps - Suprailium - Thigh
Oxidative
5