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. 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
5
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Improved skill in performing the exercise


2. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
9 weeks
Reliable
Oxidative
Abdominal muscle activity - diaphragm movement - ribcage movement


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?
Sitting quietly
2349 kilocalories
'I want to be able to bench press more than my friend'
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. What is true regarding bone health?
Benefits associated with participation AND Responsibilities of the client
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.
Increased concentration of GLUT


5. 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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6. What are the components of oxygen uptake (vo2)
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Integrated
Upper body strength
Heart rate - Stroke volume - a-vo2 difference


7. What excercise mode requires the client to produce the most power?
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
3RM hang clean


8. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Increasing aerobic endurance
3RM hang clean
Integrated
Improved skill in performing the exercise


9. 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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10. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Greater genetic variation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
1.5 mile run
Reliable


11. An example of an outcome goal...

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12. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
50 year old femaile who has COPD
Decreased ability to produce force rapidly AND decreased muscle mass
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
5


13. 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?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
At 90 degrees of flexion - because the moment arm is at it's longest length.
1.5 mile run
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.


14. 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?
Olympic weightlifting AND 100 meter sprint
Increased = mitochondrial density - Decreased = submax exercise HR
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increased concentration of GLUT


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

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16. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Olympic weightlifting AND 100 meter sprint
150 mm
9 weeks
Abdominal muscle activity - diaphragm movement - ribcage movement


17. Three cognitive benefits provided by exercise
Greater genetic variation
Oxidative
'I want to be able to bench press more than my friend'
Increase pennation


18. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Improved skill in performing the 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!'
Increased concentration of GLUT
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


19. What is most likely to occur as a result of aerobic endurance overtraining?
Myofilament - myofibril - fiber - fasciculus
Motor unit recruitment increases
Decreased VO2 max
150 mm


20. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
'I want to be able to bench press more than my friend'
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Back squat
'I want to be able to bench press more than my friend'


21. Three cognitive benefits provided by exercise
Increased = mitochondrial density - Decreased = submax exercise HR
Olympic weightlifting AND 100 meter sprint
Greater genetic variation
Increase pennation


22. 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?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Arteries - capillaries - veins - right atrium
Upper body strength
Increasing aerobic endurance


23. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
HDLs: 33 mg/dL AND quit smoking 60 days ago
Abdominal muscle activity - diaphragm movement - ribcage movement
'I want to be able to bench press more than my friend'
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


24. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
5
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


25. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Olympic weightlifting AND 100 meter sprint
Oxidative
50 year old femaile who has COPD


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


27. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
5
1.5 mile run
Triceps - Suprailium - Thigh


28. This describes the properties of Type I and Type II muscle fibers
Triceps - Suprailium - Thigh
Type I = high endurance Type II = high force
Olympic weightlifting AND 100 meter sprint
Arteries - capillaries - veins - right atrium


29. A client with a high risk stratification for coronary artery disease
Type I = high endurance Type II = high force
50 year old femaile who has COPD
Increased = mitochondrial density - Decreased = submax exercise HR
9 weeks


30. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Integrated
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Decreased ability to produce force rapidly AND decreased muscle mass
50 year old femaile who has COPD


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

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32. An example of an outcome goal...

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33. What should be included in a an informed consent?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
50 year old femaile who has COPD
Benefits associated with participation AND Responsibilities of the client
Increased = mitochondrial density - Decreased = submax exercise HR


34. 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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35. What energy system is capable of producing ATP at the greatest rate?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Phosphagen


36. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Heart rate - Stroke volume - a-vo2 difference
Upper body strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
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.


37. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Greater genetic variation
Increasing aerobic endurance
Oxidative
Heart rate - Stroke volume - a-vo2 difference


38. 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
1.5 mile run
1.5 mile run
Olympic weightlifting AND 100 meter sprint
Increasing aerobic endurance


39. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Type I = high endurance Type II = high force
Integrated
Greater genetic variation
Reliable


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

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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...
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Type I = high endurance Type II = high force
Benefits associated with participation AND Responsibilities of the client
Reliable


42. What are the components of oxygen uptake (vo2)
Increase pennation
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!'
Heart rate - Stroke volume - a-vo2 difference


43. This describes the properties of Type I and Type II muscle fibers
At 90 degrees of flexion - because the moment arm is at it's longest length.
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force
Integrated


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?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
'I want to be able to bench press more than my friend'
Reliable
2349 kilocalories


45. 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
Phosphagen
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Type I = high endurance Type II = high force


46. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Integrated
9 weeks
Improved skill in performing the exercise
Arteries - capillaries - veins - right atrium


47. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
150 mm
1.5 mile run
Triceps - Suprailium - Thigh
Sitting quietly


48. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Olympic weightlifting AND 100 meter sprint
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.


49. What is true regarding bone health?
3RM hang clean
Phosphagen
An inexperienced personal trainer - an injured client - testing a female client
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.


50. 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
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Heart rate - Stroke volume - a-vo2 difference
5
Integrated