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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. 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
Type I = high endurance Type II = high force
Increasing aerobic endurance
Integrated
5

2. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Greater genetic variation
Increase pennation
150 mm
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

3. 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
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
'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. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

4. 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. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
1.5 mile run
Decreased ability to produce force rapidly AND decreased muscle mass
Oxidative

5. 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?
Reliable
Decreased VO2 max
Upper body strength
Integrated

6. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased VO2 max
An inexperienced personal trainer - an injured client - testing a female client
Type I = high endurance Type II = high force

7. What is most likely to occur as a result of aerobic endurance overtraining?
Increasing aerobic endurance
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased VO2 max
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

8. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Phosphagen
An inexperienced personal trainer - an injured client - testing a female client

9. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Integrated
Decreased ability to produce force rapidly AND decreased muscle mass
Increased concentration of GLUT
Increased = mitochondrial density - Decreased = submax exercise HR

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

11. What change will increase concentric force production?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Upper body strength
Increase pennation
'I want to be able to bench press more than my friend'

12. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Phosphagen
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
2349 kilocalories
Phosphagen

13. What change will increase concentric force production?
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.
Triceps - Suprailium - Thigh
Increase pennation
Improved skill in performing the exercise

14. 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.
9 weeks
Olympic weightlifting AND 100 meter sprint
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

15. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increased concentration of GLUT
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
1.5 mile run

16. An example of an outcome goal...

17. An example of an outcome goal...

18. What energy system is capable of producing ATP at the greatest rate?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Phosphagen
'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!'
An inexperienced personal trainer - an injured client - testing a female client

19. 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
Heart rate - Stroke volume - a-vo2 difference
'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!'
Greater genetic variation

20. 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?
Greater genetic variation
Increased = mitochondrial density - Decreased = submax exercise HR
Improved skill in performing the exercise
Decreased ability to produce force rapidly AND decreased muscle mass

21. 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
9 weeks
Greater genetic variation
Sitting quietly

22. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Arteries - capillaries - veins - right atrium
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

23. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
An inexperienced personal trainer - an injured client - testing a female client
At 90 degrees of flexion - because the moment arm is at it's longest length.
9 weeks
Olympic weightlifting AND 100 meter sprint

24. What excercise mode requires the client to produce the most power?
'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
Decreased VO2 max
3RM hang clean

25. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Benefits associated with participation AND Responsibilities of the client
Triceps - Suprailium - Thigh
Oxidative
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

26. What excercise mode requires the client to produce the most power?
Increase pennation
3RM hang clean
Decreased VO2 max
Abdominal muscle activity - diaphragm movement - ribcage movement

27. 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?
'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
At 90 degrees of flexion - because the moment arm is at it's longest length.
1.5 mile run

28. 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.
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Benefits associated with participation AND Responsibilities of the client
Triceps - Suprailium - Thigh

29. What composes total lung capacity?
Decreased ability to produce force rapidly AND decreased muscle mass
At 90 degrees of flexion - because the moment arm is at it's longest length.
Residual lung volume AND forced vital capacity
2349 kilocalories

30. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
1.5 mile run
Residual lung volume AND forced vital capacity
9 weeks

31. This describes the properties of Type I and Type II muscle fibers
1.5 mile run
Abdominal muscle activity - diaphragm movement - ribcage movement
Type I = high endurance Type II = high force
Upper body strength

32. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Decreased ability to produce force rapidly AND decreased muscle mass
Back squat
Integrated

33. 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 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
Integrated
Upper body strength

34. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Decreased ability to produce force rapidly AND decreased muscle mass
Increasing aerobic endurance
Myofilament - myofibril - fiber - fasciculus
Improved skill in performing the exercise

35. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Improved skill in performing the exercise
Myofilament - myofibril - fiber - fasciculus
50 year old femaile who has COPD
Sitting quietly

36. A client with a high risk stratification for coronary artery disease
Arteries - capillaries - veins - right atrium
50 year old femaile who has COPD
Type I = high endurance Type II = high force
Arteries - capillaries - veins - right atrium

37. Symptoms of overtraining from resistance exercise...
Integrated
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Oxidative
Motor unit recruitment increases

38. 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?
Increase pennation
'I want to be able to bench press more than my friend'
2349 kilocalories
Olympic weightlifting AND 100 meter sprint

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

40. 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?

41. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Back squat
3RM hang clean
An inexperienced personal trainer - an injured client - testing a female client
Integrated

42. Symptoms of overtraining from resistance exercise...
Triceps - Suprailium - Thigh
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
At 90 degrees of flexion - because the moment arm is at it's longest length.

43. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Decreased ability to produce force rapidly AND decreased muscle mass
Increased concentration of GLUT
Abdominal muscle activity - diaphragm movement - ribcage movement
Oxidative

44. What is most likely to occur as a result of aerobic endurance overtraining?
Back squat
Decreased VO2 max
Myofilament - myofibril - fiber - fasciculus
Back squat

45. What composes total lung capacity?
Improved skill in performing the exercise
Olympic weightlifting AND 100 meter sprint
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.

46. A client with a high risk stratification for coronary artery disease
150 mm
50 year old femaile who has COPD
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increase pennation

47. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Improved skill in performing the exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Integrated
Myofilament - myofibril - fiber - fasciculus

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

49. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Sitting quietly
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

50. What energy system is capable of producing ATP at the greatest rate?
Sitting quietly
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.
Phosphagen