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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 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
Olympic weightlifting AND 100 meter sprint
Phosphagen
Arteries - capillaries - veins - right atrium

2. 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?
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Heart rate - Stroke volume - a-vo2 difference
9 weeks
Upper body strength

3. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
5
HDLs: 33 mg/dL AND quit smoking 60 days ago
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

4. 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?
2349 kilocalories
Residual lung volume AND forced vital capacity
Phosphagen
Benefits associated with participation AND Responsibilities of the client

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 change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Reliable
Motor unit recruitment increases
3RM hang clean

7. 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?
Upper body strength
150 mm
Oxidative
1.5 mile run

8. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
5
An inexperienced personal trainer - an injured client - testing a female client
Reliable
Heart rate - Stroke volume - a-vo2 difference

9. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
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!'
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

10. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Oxidative
Triceps - Suprailium - Thigh
Arteries - capillaries - veins - right atrium

11. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
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!'
Motor unit recruitment increases
Increasing aerobic endurance

12. What change will increase concentric force production?
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
Decreased VO2 max
Increase pennation

13. What is true regarding bone health?
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.
Oxidative
Heart rate - Stroke volume - a-vo2 difference
50 year old femaile who has COPD

14. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Motor unit recruitment increases
2349 kilocalories
An inexperienced personal trainer - an injured client - testing a female client

15. 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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16. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Increased = mitochondrial density - Decreased = submax exercise HR
'I want to be able to bench press more than my friend'
Benefits associated with participation AND Responsibilities of the client
Integrated

17. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Decreased VO2 max
2349 kilocalories
Oxidative
Myofilament - myofibril - fiber - fasciculus

18. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Type I = high endurance Type II = high force
Integrated
Phosphagen
Myofilament - myofibril - fiber - fasciculus

19. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Integrated
Back squat
Decreased ability to produce force rapidly AND decreased muscle mass
1.5 mile run

20. What composes total lung capacity?
Myofilament - myofibril - fiber - fasciculus
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.
Residual lung volume AND forced vital capacity
At 90 degrees of flexion - because the moment arm is at it's longest length.

21. What excercise mode requires the client to produce the most power?
Olympic weightlifting AND 100 meter sprint
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!'
5

22. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Sitting quietly
Decreased ability to produce force rapidly AND decreased muscle mass
9 weeks
Type I = high endurance Type II = high force

23. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Motor unit recruitment increases
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Greater genetic variation
Increased concentration of GLUT

24. What are the components of oxygen uptake (vo2)
2349 kilocalories
Heart rate - Stroke volume - a-vo2 difference
Greater genetic variation
Triceps - Suprailium - Thigh

25. Three cognitive benefits provided by exercise
Greater genetic variation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased = mitochondrial density - Decreased = submax exercise HR
Triceps - Suprailium - Thigh

26. Symptoms of overtraining from resistance exercise...
9 weeks
Increasing aerobic endurance
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
An inexperienced personal trainer - an injured client - testing a female client

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

28. 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
'I want to be able to bench press more than my friend'
Increased concentration of GLUT
5

29. A client with a high risk stratification for coronary artery disease
1.5 mile run
50 year old femaile who has COPD
Reliable
Back squat

30. 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
HDLs: 33 mg/dL AND quit smoking 60 days ago
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.
Sitting quietly

31. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
2349 kilocalories
150 mm
HDLs: 33 mg/dL AND quit smoking 60 days ago

32. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Olympic weightlifting AND 100 meter sprint
Back squat
Greater genetic variation

33. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
Oxidative
Phosphagen
5

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

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35. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Oxidative
Phosphagen
Sitting quietly
Motor unit recruitment increases

36. 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?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Phosphagen
Benefits associated with participation AND Responsibilities of the client
150 mm

37. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Type I = high endurance Type II = high force
Increased concentration of GLUT

38. 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?
1.5 mile run
Motor unit recruitment increases
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
9 weeks

39. What excercise mode requires the client to produce the most power?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Myofilament - myofibril - fiber - fasciculus
3RM hang clean
Reliable

40. 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
Increased = mitochondrial density - Decreased = submax exercise HR
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increasing aerobic endurance
Heart rate - Stroke volume - a-vo2 difference

41. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Motor unit recruitment increases
Type I = high endurance Type II = high force
At 90 degrees of flexion - because the moment arm is at it's longest length.
Heart rate - Stroke volume - a-vo2 difference

42. What are the components of oxygen uptake (vo2)
Back squat
Residual lung volume AND forced vital capacity
Triceps - Suprailium - Thigh
Heart rate - Stroke volume - a-vo2 difference

43. 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
Triceps - Suprailium - Thigh
Increased = mitochondrial density - Decreased = submax exercise HR
HDLs: 33 mg/dL AND quit smoking 60 days ago

44. 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
Back squat
Reliable
'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!'

45. 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
Increased = mitochondrial density - Decreased = submax exercise HR
Heart rate - Stroke volume - a-vo2 difference
'I want to be able to bench press more than my friend'

46. 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?
Abdominal muscle activity - diaphragm movement - ribcage movement
2349 kilocalories
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
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.

47. What change will increase concentric force production?
Myofilament - myofibril - fiber - fasciculus
Decreased ability to produce force rapidly AND decreased muscle mass
Increase pennation
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

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?
Upper body strength
Back squat
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
'I want to be able to bench press more than my friend'

49. This describes the properties of Type I and Type II muscle fibers
Improved skill in performing the exercise
Integrated
Type I = high endurance Type II = high force
Back squat

50. 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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