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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 most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Increase pennation
Residual lung volume AND forced vital capacity
1.5 mile run
Improved skill in performing the exercise

2. What excercise mode requires the client to produce the most power?
Arteries - capillaries - veins - right atrium
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
3RM hang clean
Integrated

3. What is true regarding bone health?
Back squat
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.
5

4. Symptoms of overtraining from resistance 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.
Reliable
3RM hang clean
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

5. This describes the properties of Type I and Type II muscle fibers
Olympic weightlifting AND 100 meter sprint
Abdominal muscle activity - diaphragm movement - ribcage movement
Upper body strength
Type I = high endurance Type II = high force

6. 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
Increase pennation
Benefits associated with participation AND Responsibilities of the client
9 weeks
5

7. 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
2349 kilocalories
Phosphagen
150 mm

8. 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...
Decreased VO2 max
Reliable
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased ability to produce force rapidly AND decreased muscle mass

9. An example of an outcome goal...

10. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increasing aerobic endurance
Myofilament - myofibril - fiber - fasciculus
Phosphagen

11. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
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. 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
Decreased ability to produce force rapidly AND decreased muscle mass

12. 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?
Reliable
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
2349 kilocalories
Decreased VO2 max

13. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Triceps - Suprailium - Thigh
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Integrated
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

14. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Back squat
1.5 mile run
Integrated

15. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Residual lung volume AND forced vital capacity
9 weeks
Olympic weightlifting AND 100 meter sprint
Increased = mitochondrial density - Decreased = submax exercise HR

16. 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
Arteries - capillaries - veins - right atrium
Abdominal muscle activity - diaphragm movement - ribcage movement
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

17. 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...
Increase pennation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
3RM hang clean
Reliable

18. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Arteries - capillaries - veins - right atrium
1.5 mile run
At 90 degrees of flexion - because the moment arm is at it's longest length.

19. A client with a high risk stratification for coronary artery disease
At 90 degrees of flexion - because the moment arm is at it's longest length.
Type I = high endurance Type II = high force
50 year old femaile who has COPD
5

20. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Upper body strength
Improved skill in performing the exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.
Abdominal muscle activity - diaphragm movement - ribcage movement

21. 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
Increase pennation
'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!'
Increasing aerobic endurance

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

23. 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
Decreased VO2 max
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.

24. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Type I = high endurance Type II = high force
Sitting quietly
Arteries - capillaries - veins - right atrium
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

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

26. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
'I want to be able to bench press more than my friend'
Sitting quietly
Abdominal muscle activity - diaphragm movement - ribcage movement
HDLs: 33 mg/dL AND quit smoking 60 days ago

27. What are the components of oxygen uptake (vo2)
50 year old femaile who has COPD
Increased = mitochondrial density - Decreased = submax exercise HR
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

28. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Integrated
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

29. What energy system is capable of producing ATP at the greatest rate?
5
1.5 mile run
Phosphagen
Improved skill in performing the exercise

30. Symptoms of overtraining from resistance exercise...
Sitting quietly
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Upper body strength
Decreased ability to produce force rapidly AND decreased muscle mass

31. What should be included in a an informed consent?
Increasing aerobic endurance
Benefits associated with participation AND Responsibilities of the client
5
Residual lung volume AND forced vital capacity

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

33. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Increased concentration of GLUT
Heart rate - Stroke volume - a-vo2 difference
Phosphagen

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

35. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Benefits associated with participation AND Responsibilities of the client
An inexperienced personal trainer - an injured client - testing a female client
9 weeks
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

36. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
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!'
Increased = mitochondrial density - Decreased = submax exercise HR
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

37. 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
Back squat
Phosphagen
5

38. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Triceps - Suprailium - Thigh
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago
Sitting quietly

39. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
150 mm
Motor unit recruitment increases
Triceps - Suprailium - Thigh
An inexperienced personal trainer - an injured client - testing a female client

40. Three cognitive benefits provided by exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased concentration of GLUT
Greater genetic variation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

41. What is most likely to occur as a result of aerobic endurance overtraining?
Integrated
Decreased ability to produce force rapidly AND decreased muscle mass
Oxidative
Decreased VO2 max

42. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Sitting quietly
Increased = mitochondrial density - Decreased = submax exercise HR
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Integrated

43. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Residual lung volume AND forced vital capacity
Residual lung volume AND forced vital capacity
5

44. 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?

45. 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
Increasing aerobic endurance
Olympic weightlifting AND 100 meter sprint
5

46. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
Increase pennation
Integrated

47. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increasing aerobic endurance
1.5 mile run
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

48. What are the components of oxygen uptake (vo2)
Heart rate - Stroke volume - a-vo2 difference
Increasing aerobic endurance
50 year old femaile who has COPD
Motor unit recruitment increases

49. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Increased = mitochondrial density - Decreased = submax exercise HR
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Sitting quietly
Heart rate - Stroke volume - a-vo2 difference

50. 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
Arteries - capillaries - veins - right atrium
Increased = mitochondrial density - Decreased = submax exercise HR
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength