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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 is the correct sequence of components from smallest muscle structure to largest muscle structure?
Sitting quietly
Myofilament - myofibril - fiber - fasciculus
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Upper body strength

2. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
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.
Back squat
1.5 mile run

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

4. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
HDLs: 33 mg/dL AND quit smoking 60 days ago
2349 kilocalories
Greater genetic variation
Increased concentration of GLUT

5. 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?
Type I = high endurance Type II = high force
1.5 mile run
'I want to be able to bench press more than my friend'
Heart rate - Stroke volume - a-vo2 difference

6. Three cognitive benefits provided by exercise
Phosphagen
Greater genetic variation
Heart rate - Stroke volume - a-vo2 difference
Olympic weightlifting AND 100 meter sprint

7. Symptoms of overtraining from resistance exercise...
50 year old femaile who has COPD
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
'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!'

8. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Benefits associated with participation AND Responsibilities of the client
At 90 degrees of flexion - because the moment arm is at it's longest length.
Improved skill in performing the exercise
Oxidative

9. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Olympic weightlifting AND 100 meter sprint
Residual lung volume AND forced vital capacity
9 weeks
Abdominal muscle activity - diaphragm movement - ribcage movement

10. What is true regarding bone health?
150 mm
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.
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

11. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
Arteries - capillaries - veins - right atrium
Sitting quietly
1.5 mile run

12. 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
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.
Decreased ability to produce force rapidly AND decreased muscle mass

13. What are the components of oxygen uptake (vo2)
150 mm
5
Heart rate - Stroke volume - a-vo2 difference
Arteries - capillaries - veins - right atrium

14. 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...
50 year old femaile who has COPD
Reliable
Improved skill in performing the exercise
Increased = mitochondrial density - Decreased = submax exercise HR

15. 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
Myofilament - myofibril - fiber - fasciculus
Benefits associated with participation AND Responsibilities of the client
Increased concentration of GLUT

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

17. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Reliable
Motor unit recruitment increases
Back squat
Decreased VO2 max

18. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Triceps - Suprailium - Thigh
Abdominal muscle activity - diaphragm movement - ribcage movement
Decreased ability to produce force rapidly AND decreased muscle mass

19. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Integrated
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
3RM hang clean

20. 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
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
1.5 mile run
Integrated

21. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Motor unit recruitment increases
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increase pennation

22. A client with a high risk stratification for coronary artery disease
3RM hang clean
50 year old femaile who has COPD
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1.5 mile run

23. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Benefits associated with participation AND Responsibilities of the client
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
5
Triceps - Suprailium - Thigh

24. 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
Reliable
50 year old femaile who has COPD
150 mm

25. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
'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!'
Upper body strength
5

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

27. 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?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Oxidative
150 mm
5

28. 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
An inexperienced personal trainer - an injured client - testing a female client
Improved skill in performing the exercise
Increasing aerobic endurance
Decreased VO2 max

29. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Type I = high endurance Type II = high force
At 90 degrees of flexion - because the moment arm is at it's longest length.
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.
Olympic weightlifting AND 100 meter sprint

30. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
2349 kilocalories
Motor unit recruitment increases
'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!'
1.5 mile run

31. What change will increase concentric force production?
Increase pennation
150 mm
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
50 year old femaile who has COPD

32. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increase pennation
Integrated

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

34. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
1.5 mile run
Sitting quietly
Oxidative
Abdominal muscle activity - diaphragm movement - ribcage movement

35. 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
50 year old femaile who has COPD
An inexperienced personal trainer - an injured client - testing a female client
9 weeks

36. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Upper body strength
9 weeks
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

37. What is most likely to occur as a result of aerobic endurance overtraining?
Increased concentration of GLUT
Decreased VO2 max
2349 kilocalories
Greater genetic variation

38. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Decreased ability to produce force rapidly AND decreased muscle mass
9 weeks
Type I = high endurance Type II = high force
Back squat

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

40. What excercise mode requires the client to produce the most power?
3RM hang clean
'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!'
Phosphagen
Type I = high endurance Type II = high force

41. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Olympic weightlifting AND 100 meter sprint
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Integrated

42. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Myofilament - myofibril - fiber - fasciculus
Oxidative
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

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

44. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Oxidative
Decreased ability to produce force rapidly AND decreased muscle mass
Phosphagen
Improved skill in performing the exercise

45. This describes the properties of Type I and Type II muscle fibers
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Greater genetic variation
Type I = high endurance Type II = high force
Integrated

46. What are the most influential age-related changes that may decrease a client's ability to exhibit 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.
Decreased ability to produce force rapidly AND decreased muscle mass
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased = mitochondrial density - Decreased = submax exercise HR

47. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
An inexperienced personal trainer - an injured client - testing a female client
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
150 mm
2349 kilocalories

48. 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
1.5 mile run
9 weeks
Phosphagen

49. An example of an outcome goal...

50. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Abdominal muscle activity - diaphragm movement - ribcage movement
Increase pennation
5