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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. 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?
Type I = high endurance Type II = high force
Increased = mitochondrial density - Decreased = submax exercise HR
Increasing aerobic endurance
Residual lung volume AND forced vital capacity

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

3. An example of an outcome goal...

4. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Increased concentration of GLUT
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
Type I = high endurance Type II = high force

5. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
'I want to be able to bench press more than my friend'
Back squat
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

6. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Increase pennation
Arteries - capillaries - veins - right atrium
Motor unit recruitment increases
Oxidative

7. 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
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
Oxidative
5

8. This describes the properties of Type I and Type II muscle fibers
Myofilament - myofibril - fiber - fasciculus
2349 kilocalories
Type I = high endurance Type II = high force
Abdominal muscle activity - diaphragm movement - ribcage movement

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

10. What composes total lung capacity?
50 year old femaile who has COPD
Olympic weightlifting AND 100 meter sprint
5
Residual lung volume AND forced vital capacity

11. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Increase pennation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Type I = high endurance Type II = high force
Increased = mitochondrial density - Decreased = submax exercise HR

12. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Decreased ability to produce force rapidly AND decreased muscle mass
Oxidative
Increased concentration of GLUT
9 weeks

13. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Benefits associated with participation AND Responsibilities of the client
Heart rate - Stroke volume - a-vo2 difference
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Upper body strength

14. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Greater genetic variation
Arteries - capillaries - veins - right atrium
Type I = high endurance Type II = high force
Phosphagen

15. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increase pennation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Triceps - Suprailium - Thigh

16. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Type I = high endurance Type II = high force
HDLs: 33 mg/dL AND quit smoking 60 days ago
Motor unit recruitment increases
'I want to be able to bench press more than my friend'

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

18. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Oxidative
HDLs: 33 mg/dL AND quit smoking 60 days ago
Sitting quietly
'I want to be able to bench press more than my friend'

19. An example of an outcome goal...

20. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Olympic weightlifting AND 100 meter sprint
Upper body strength
Residual lung volume AND forced vital capacity
An inexperienced personal trainer - an injured client - testing a female client

21. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
50 year old femaile who has COPD
Decreased ability to produce force rapidly AND decreased muscle mass
Arteries - capillaries - veins - right atrium
Olympic weightlifting AND 100 meter sprint

22. 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?
'I want to be able to bench press more than my friend'
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.
1.5 mile run
9 weeks

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

24. What change will increase concentric force production?
150 mm
Increase pennation
3RM hang clean
Triceps - Suprailium - Thigh

25. Three cognitive benefits provided by exercise
Phosphagen
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Greater genetic variation

26. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Sitting quietly
Heart rate - Stroke volume - a-vo2 difference
Olympic weightlifting AND 100 meter sprint
Abdominal muscle activity - diaphragm movement - ribcage movement

27. What is true regarding bone health?
Heart rate - Stroke volume - a-vo2 difference
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Oxidative
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.

28. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
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
Motor unit recruitment increases
Myofilament - myofibril - fiber - fasciculus

29. What energy system is capable of producing ATP at the greatest rate?
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
Residual lung volume AND forced vital capacity
'I want to be able to bench press more than my friend'

30. 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?
Benefits associated with participation AND Responsibilities of the client
Upper body strength
An inexperienced personal trainer - an injured client - testing a female client
Phosphagen

31. 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...
2349 kilocalories
Reliable
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Upper body strength

32. 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...
5
Reliable
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

33. 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
'I want to be able to bench press more than my friend'
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
1.5 mile run

34. What should be included in a an informed consent?
Integrated
Heart rate - Stroke volume - a-vo2 difference
Abdominal muscle activity - diaphragm movement - ribcage movement
Benefits associated with participation AND Responsibilities of the client

35. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
3RM hang clean
Upper body strength

36. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Olympic weightlifting AND 100 meter sprint
Upper body strength
Motor unit recruitment increases
Back squat

37. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Greater genetic variation
'I want to be able to bench press more than my friend'
5
Myofilament - myofibril - fiber - fasciculus

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?
Residual lung volume AND forced vital capacity
1.5 mile run
Phosphagen
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

39. What change will increase concentric force production?
Motor unit recruitment increases
An inexperienced personal trainer - an injured client - testing a female client
Increase pennation
Olympic weightlifting AND 100 meter sprint

40. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Motor unit recruitment increases
Increased = mitochondrial density - Decreased = submax exercise HR
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

41. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Upper body strength
Myofilament - myofibril - fiber - fasciculus
Back squat
Triceps - Suprailium - Thigh

42. What composes total lung capacity?
3RM hang clean
2349 kilocalories
Phosphagen
Residual lung volume AND forced vital capacity

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

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

45. 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
Upper body strength
Benefits associated with participation AND Responsibilities of the client
Heart rate - Stroke volume - a-vo2 difference

46. 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?
Reliable
Residual lung volume AND forced vital capacity
150 mm
1.5 mile run

47. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Increase pennation
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
5
Decreased ability to produce force rapidly AND decreased muscle mass

48. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Olympic weightlifting AND 100 meter sprint
HDLs: 33 mg/dL AND quit smoking 60 days ago
Benefits associated with participation AND Responsibilities of the client

49. What excercise mode requires the client to produce the most power?
Increased = mitochondrial density - Decreased = submax exercise HR
Greater genetic variation
3RM hang clean
2349 kilocalories

50. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
9 weeks
Abdominal muscle activity - diaphragm movement - ribcage movement
Increase pennation