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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 are the components of oxygen uptake (vo2)
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Greater genetic variation
'I want to be able to bench press more than my friend'
Heart rate - Stroke volume - a-vo2 difference

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
Arteries - capillaries - veins - right atrium
9 weeks
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

3. 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?
Arteries - capillaries - veins - right atrium
Olympic weightlifting AND 100 meter sprint
2349 kilocalories
Increase pennation

4. 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?
Olympic weightlifting AND 100 meter sprint
At 90 degrees of flexion - because the moment arm is at it's longest length.
Reliable
Upper body strength

5. What energy systems is capable of producing the greatest amount (capacity) of ATP?
At 90 degrees of flexion - because the moment arm is at it's longest length.
2349 kilocalories
Oxidative
Myofilament - myofibril - fiber - fasciculus

6. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Phosphagen
Increased concentration of GLUT
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

7. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
5
Increased concentration of GLUT
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

8. What composes total lung capacity?
Residual lung volume AND forced vital capacity
2349 kilocalories
Decreased ability to produce force rapidly AND decreased muscle mass
Phosphagen

9. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Triceps - Suprailium - Thigh
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Integrated
Decreased ability to produce force rapidly AND decreased muscle mass

10. Symptoms of overtraining from resistance exercise...
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.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased VO2 max

11. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Oxidative
3RM hang clean
Benefits associated with participation AND Responsibilities of the client

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

13. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
Increased concentration of GLUT
Integrated
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

14. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Sitting quietly
Motor unit recruitment increases
1.5 mile run
Benefits associated with participation AND Responsibilities of the client

15. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
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!'
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

16. 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?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased = mitochondrial density - Decreased = submax exercise HR
1.5 mile run
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

17. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Type I = high endurance Type II = high force
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1.5 mile run
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

18. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
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
9 weeks
Increased concentration of GLUT

19. What change will increase concentric force production?
Increase pennation
5
HDLs: 33 mg/dL AND quit smoking 60 days ago
Reliable

20. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Motor unit recruitment increases
Benefits associated with participation AND Responsibilities of the client
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force

21. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Arteries - capillaries - veins - right atrium
Improved skill in performing the exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

22. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Improved skill in performing the exercise
Improved skill in performing the exercise
Residual lung volume AND forced vital capacity
Back squat

23. 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
Improved skill in performing the exercise
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

24. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Motor unit recruitment increases
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Upper body strength

25. 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...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Reliable
Decreased VO2 max
An inexperienced personal trainer - an injured client - testing a female client

26. What energy system is capable of producing ATP at the greatest rate?
Residual lung volume AND forced vital capacity
9 weeks
5
Phosphagen

27. 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
Increased concentration of GLUT
Oxidative

28. What excercise mode requires the client to produce the most power?
3RM hang clean
Abdominal muscle activity - diaphragm movement - ribcage movement
At 90 degrees of flexion - because the moment arm is at it's longest length.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

29. What excercise mode requires the client to produce the most power?
Increase pennation
3RM hang clean
1.5 mile run
Abdominal muscle activity - diaphragm movement - ribcage movement

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?
Increase pennation
Oxidative
Reliable
150 mm

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

32. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Motor unit recruitment increases
Triceps - Suprailium - Thigh
HDLs: 33 mg/dL AND quit smoking 60 days ago

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

34. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
9 weeks
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Olympic weightlifting AND 100 meter sprint
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

35. 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?

36. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
2349 kilocalories
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Heart rate - Stroke volume - a-vo2 difference

37. What change will increase concentric force production?
At 90 degrees of flexion - because the moment arm is at it's longest length.
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increase pennation
Myofilament - myofibril - fiber - fasciculus

38. 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
At 90 degrees of flexion - because the moment arm is at it's longest length.
Decreased ability to produce force rapidly AND decreased muscle mass
5

39. 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
Phosphagen
Olympic weightlifting AND 100 meter sprint
Increasing aerobic endurance
Reliable

40. Three cognitive benefits provided by 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.
1.5 mile run
Greater genetic variation
Integrated

41. This describes the properties of Type I and Type II muscle fibers
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased concentration of GLUT
At 90 degrees of flexion - because the moment arm is at it's longest length.
Type I = high endurance Type II = high force

42. What energy system is capable of producing ATP at the greatest rate?
50 year old femaile who has COPD
HDLs: 33 mg/dL AND quit smoking 60 days ago
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Phosphagen

43. Three cognitive benefits provided by exercise
Motor unit recruitment increases
Greater genetic variation
Back squat
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

44. 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?
50 year old femaile who has COPD
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Motor unit recruitment increases
150 mm

45. 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
5
2349 kilocalories

46. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
An inexperienced personal trainer - an injured client - testing a female client
Abdominal muscle activity - diaphragm movement - ribcage movement
Sitting quietly

47. 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?

48. 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?
Integrated
2349 kilocalories
Reliable
Greater genetic variation

49. 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
Decreased VO2 max
5
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Heart rate - Stroke volume - a-vo2 difference

50. An example of an outcome goal...