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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 guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Abdominal muscle activity - diaphragm movement - ribcage movement
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Back squat
'I want to be able to bench press more than my friend'

2. 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?
5
1.5 mile run
2349 kilocalories
3RM hang clean

3. 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
50 year old femaile who has COPD
Triceps - Suprailium - Thigh

4. An example of an outcome goal...

5. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
HDLs: 33 mg/dL AND quit smoking 60 days ago
Triceps - Suprailium - Thigh
Arteries - capillaries - veins - right atrium
Increased = mitochondrial density - Decreased = submax exercise HR

6. What change will increase concentric force production?
Arteries - capillaries - veins - right atrium
Increase pennation
At 90 degrees of flexion - because the moment arm is at it's longest length.
Decreased VO2 max

7. 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?

8. What is true regarding bone health?
Residual lung volume AND forced vital capacity
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.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Phosphagen

9. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Greater genetic variation
Improved skill in performing the exercise
Type I = high endurance Type II = high force
Increase pennation

10. This describes the properties of Type I and Type II muscle fibers
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
1.5 mile run

11. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Heart rate - Stroke volume - a-vo2 difference
Decreased VO2 max
'I want to be able to bench press more than my friend'
Oxidative

12. A client with a high risk stratification for coronary artery disease
Oxidative
Motor unit recruitment increases
50 year old femaile who has COPD
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

13. What should be included in a an informed consent?
150 mm
9 weeks
5
Benefits associated with participation AND Responsibilities of the client

14. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Phosphagen
Sitting quietly
3RM hang clean
An inexperienced personal trainer - an injured client - testing a female client

15. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
'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!'
2349 kilocalories
Abdominal muscle activity - diaphragm movement - ribcage movement
Myofilament - myofibril - fiber - fasciculus

16. 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?
150 mm
Decreased ability to produce force rapidly AND decreased muscle mass
5
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

17. What energy system is capable of producing ATP at the greatest rate?
Reliable
Reliable
150 mm
Phosphagen

18. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Type I = high endurance Type II = high force
9 weeks
An inexperienced personal trainer - an injured client - testing a female client
Upper body strength

19. Symptoms of overtraining from resistance exercise...
Phosphagen
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Myofilament - myofibril - fiber - fasciculus
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

20. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Triceps - Suprailium - Thigh
Reliable
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Back squat

21. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Increase pennation
Increasing aerobic endurance
150 mm
Olympic weightlifting AND 100 meter sprint

22. 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
Decreased ability to produce force rapidly AND decreased muscle mass
Increased concentration of GLUT
Myofilament - myofibril - fiber - fasciculus

23. Three cognitive benefits provided by exercise
Motor unit recruitment increases
3RM hang clean
Increased concentration of GLUT
Greater genetic variation

24. What should be included in a an informed consent?
Myofilament - myofibril - fiber - fasciculus
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Oxidative
Benefits associated with participation AND Responsibilities of the client

25. 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...
Oxidative
Olympic weightlifting AND 100 meter sprint
Motor unit recruitment increases
Reliable

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

27. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Increase pennation
Triceps - Suprailium - Thigh
Abdominal muscle activity - diaphragm movement - ribcage movement

28. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Motor unit recruitment increases
5
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

29. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Arteries - capillaries - veins - right atrium
Type I = high endurance Type II = high force
Benefits associated with participation AND Responsibilities of the client
Back squat

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

31. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Olympic weightlifting AND 100 meter sprint
Improved skill in performing the exercise
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
An inexperienced personal trainer - an injured client - testing a female client

32. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Upper body strength
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Heart rate - Stroke volume - a-vo2 difference
Myofilament - myofibril - fiber - fasciculus

33. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Increase pennation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
9 weeks

34. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
Upper body strength
Increased concentration of GLUT
Abdominal muscle activity - diaphragm movement - ribcage movement

35. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
At 90 degrees of flexion - because the moment arm is at it's longest length.
1.5 mile run
Residual lung volume AND forced vital capacity
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

36. 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...
Reliable
An inexperienced personal trainer - an injured client - testing a female client
Abdominal muscle activity - diaphragm movement - ribcage movement
Phosphagen

37. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
50 year old femaile who has COPD
3RM hang clean
Back squat
HDLs: 33 mg/dL AND quit smoking 60 days ago

38. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
2349 kilocalories
Decreased ability to produce force rapidly AND decreased muscle mass
1.5 mile run
50 year old femaile who has COPD

39. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Increasing aerobic endurance
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
50 year old femaile who has COPD
At 90 degrees of flexion - because the moment arm is at it's longest length.

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

41. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Olympic weightlifting AND 100 meter sprint
Oxidative
HDLs: 33 mg/dL AND quit smoking 60 days ago
Phosphagen

42. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Decreased VO2 max
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

43. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Increased concentration of GLUT
Integrated
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increased = mitochondrial density - Decreased = submax exercise HR

44. 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?
Triceps - Suprailium - Thigh
At 90 degrees of flexion - because the moment arm is at it's longest length.
3RM hang clean
150 mm

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
50 year old femaile who has COPD
Decreased VO2 max
9 weeks

46. What composes total lung capacity?
'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!'
Oxidative
Residual lung volume AND forced vital capacity
150 mm

47. What excercise mode requires the client to produce the most power?
3RM hang clean
'I want to be able to bench press more than my friend'
150 mm
At 90 degrees of flexion - because the moment arm is at it's longest length.

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

49. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Increase pennation
Motor unit recruitment increases
Back squat
Decreased ability to produce force rapidly AND decreased muscle mass

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