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 change will increase concentric force production?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increase pennation
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.
3RM hang clean


2. Symptoms of overtraining from resistance exercise...
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Heart rate - Stroke volume - a-vo2 difference
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


3. 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
Triceps - Suprailium - Thigh
Sitting quietly
5


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


5. An example of an outcome goal...

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6. 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?
Reliable
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular 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.
1.5 mile run


7. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Reliable
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
HDLs: 33 mg/dL AND quit smoking 60 days ago
Type I = high endurance Type II = high force


8. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
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.
Oxidative
Back squat


9. What energy system is capable of producing ATP at the greatest rate?
Heart rate - Stroke volume - a-vo2 difference
Phosphagen
Integrated
Increasing aerobic endurance


10. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Greater genetic variation
Triceps - Suprailium - Thigh
Upper body strength
Abdominal muscle activity - diaphragm movement - ribcage movement


11. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Motor unit recruitment increases
Residual lung volume AND forced vital capacity
Decreased ability to produce force rapidly AND decreased muscle mass


12. What is true regarding bone health?
5
Residual lung volume AND forced vital capacity
2349 kilocalories
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.


13. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Motor unit recruitment increases
Reliable
Increased concentration of GLUT
Back squat


14. What are the components of oxygen uptake (vo2)
An inexperienced personal trainer - an injured client - testing a female client
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago
Heart rate - Stroke volume - a-vo2 difference


15. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Increase pennation
Abdominal muscle activity - diaphragm movement - ribcage movement
Sitting quietly


16. What should be included in a an informed consent?
Decreased ability to produce force rapidly AND decreased muscle mass
Benefits associated with participation AND Responsibilities of the client
'I want to be able to bench press more than my friend'
Triceps - Suprailium - Thigh


17. What is true regarding bone health?
Greater genetic variation
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.
Greater genetic variation
Motor unit recruitment increases


18. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Integrated
Triceps - Suprailium - Thigh
Decreased ability to produce force rapidly AND decreased muscle mass
3RM hang clean


19. 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.
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
50 year old femaile who has COPD
Abdominal muscle activity - diaphragm movement - ribcage movement


20. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
Arteries - capillaries - veins - right atrium
Triceps - Suprailium - Thigh


21. What excercise mode requires the client to produce the most power?
3RM hang clean
Integrated
Residual lung volume AND forced vital capacity
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.


22. Three cognitive benefits provided by exercise
Sitting quietly
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
Greater genetic variation


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

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24. 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?
Integrated
HDLs: 33 mg/dL AND quit smoking 60 days ago
150 mm
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


25. 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
Upper body strength
Increasing aerobic endurance
Olympic weightlifting AND 100 meter sprint
Increased concentration of GLUT


26. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Reliable
Olympic weightlifting AND 100 meter sprint
Back squat
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


27. 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?
Increasing aerobic endurance
50 year old femaile who has COPD
2349 kilocalories
Upper body strength


28. Three cognitive benefits provided by exercise
Greater genetic variation
150 mm
Olympic weightlifting AND 100 meter sprint
Arteries - capillaries - veins - right atrium


29. What are the components of oxygen uptake (vo2)
An inexperienced personal trainer - an injured client - testing a female client
Integrated
Heart rate - Stroke volume - a-vo2 difference
150 mm


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


31. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Arteries - capillaries - veins - right atrium
Increased = mitochondrial density - Decreased = submax exercise HR
Motor unit recruitment increases
Decreased ability to produce force rapidly AND decreased muscle mass


32. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
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
Increasing aerobic endurance
50 year old femaile who has COPD


33. 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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34. 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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35. 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?
Phosphagen
Abdominal muscle activity - diaphragm movement - ribcage movement
1.5 mile run
150 mm


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
Decreased VO2 max
Increasing aerobic endurance
At 90 degrees of flexion - because the moment arm is at it's longest length.


37. What excercise mode requires the client to produce the most power?
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.
3RM hang clean
'I want to be able to bench press more than my friend'


38. 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?
Increasing aerobic endurance
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased = mitochondrial density - Decreased = submax exercise HR
50 year old femaile who has COPD


39. 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
Increase pennation
Olympic weightlifting AND 100 meter sprint
Olympic weightlifting AND 100 meter sprint


40. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Abdominal muscle activity - diaphragm movement - ribcage movement
50 year old femaile who has COPD


41. 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?
Myofilament - myofibril - fiber - fasciculus
Residual lung volume AND forced vital capacity
1.5 mile run
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


42. 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
Heart rate - Stroke volume - a-vo2 difference
150 mm
Triceps - Suprailium - Thigh


43. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
150 mm
Abdominal muscle activity - diaphragm movement - ribcage movement
HDLs: 33 mg/dL AND quit smoking 60 days ago
5


44. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased concentration of GLUT
Abdominal muscle activity - diaphragm movement - ribcage movement
Oxidative


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

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46. Symptoms of overtraining from resistance exercise...
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Triceps - Suprailium - Thigh


47. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
'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!'
Arteries - capillaries - veins - right atrium
Abdominal muscle activity - diaphragm movement - ribcage movement
Triceps - Suprailium - Thigh


48. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Sitting quietly
Decreased VO2 max
Greater genetic variation


49. 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?
Decreased VO2 max
Sitting quietly
Increased = mitochondrial density - Decreased = submax exercise HR
Abdominal muscle activity - diaphragm movement - ribcage movement


50. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Increased = mitochondrial density - Decreased = submax exercise HR
Integrated
Sitting quietly
Myofilament - myofibril - fiber - fasciculus