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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. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Phosphagen
Olympic weightlifting AND 100 meter sprint
Improved skill in performing the exercise
9 weeks

2. 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
At 90 degrees of flexion - because the moment arm is at it's longest length.
'I want to be able to bench press more than my friend'
Oxidative

3. Symptoms of overtraining from resistance exercise...
Myofilament - myofibril - fiber - fasciculus
Myofilament - myofibril - fiber - fasciculus
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Abdominal muscle activity - diaphragm movement - ribcage movement

4. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Greater genetic variation
Increasing aerobic endurance
Decreased VO2 max
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

5. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
Oxidative
Integrated
Increased = mitochondrial density - Decreased = submax exercise HR

6. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Phosphagen
Oxidative
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
1.5 mile run

7. 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?
'I want to be able to bench press more than my friend'
Upper body strength
3RM hang clean
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

8. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Upper body strength
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Decreased ability to produce force rapidly AND decreased muscle mass
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

9. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Reliable
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.

10. 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
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
5

11. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
3RM hang clean
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.
Improved skill in performing the exercise
An inexperienced personal trainer - an injured client - testing a female client

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

13. This describes the properties of Type I and Type II muscle fibers
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Type I = high endurance Type II = high force
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

14. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
3RM hang clean
150 mm
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

15. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
'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!'
At 90 degrees of flexion - because the moment arm is at it's longest length.
Arteries - capillaries - veins - right atrium
Decreased ability to produce force rapidly AND decreased muscle mass

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

17. 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?
9 weeks
2349 kilocalories
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Improved skill in performing the exercise

18. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Residual lung volume AND forced vital capacity
Decreased ability to produce force rapidly AND decreased muscle mass
Reliable
Increased = mitochondrial density - Decreased = submax exercise HR

19. Symptoms of overtraining from resistance exercise...
Phosphagen
Triceps - Suprailium - Thigh
2349 kilocalories
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

20. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Sitting quietly
Increasing aerobic endurance
Back squat
Triceps - Suprailium - Thigh

21. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
5
9 weeks
At 90 degrees of flexion - because the moment arm is at it's longest length.

22. 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...
Abdominal muscle activity - diaphragm movement - ribcage movement
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Motor unit recruitment increases
Reliable

23. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Greater genetic variation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
HDLs: 33 mg/dL AND quit smoking 60 days ago
Sitting quietly

24. This describes the properties of Type I and Type II muscle fibers
Myofilament - myofibril - fiber - fasciculus
Increased concentration of GLUT
Heart rate - Stroke volume - a-vo2 difference
Type I = high endurance Type II = high force

25. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
'I want to be able to bench press more than my friend'
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

26. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
An inexperienced personal trainer - an injured client - testing a female client
Heart rate - Stroke volume - a-vo2 difference
At 90 degrees of flexion - because the moment arm is at it's longest length.
Abdominal muscle activity - diaphragm movement - ribcage movement

27. 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
Improved skill in performing the exercise
Increase pennation
1.5 mile run

28. 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?
Improved skill in performing the exercise
Increasing aerobic endurance
150 mm
Decreased ability to produce force rapidly AND decreased muscle mass

29. 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?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Motor unit recruitment increases
Benefits associated with participation AND Responsibilities of the client
Increased = mitochondrial density - Decreased = submax exercise HR

30. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
50 year old femaile who has COPD
Integrated
Increased = mitochondrial density - Decreased = submax exercise HR
Myofilament - myofibril - fiber - fasciculus

31. 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
Improved skill in performing the exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.

32. 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
Back squat
Triceps - Suprailium - Thigh
Reliable

33. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
Back squat
Greater genetic variation
Olympic weightlifting AND 100 meter sprint

34. 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.
50 year old femaile who has COPD
Benefits associated with participation AND Responsibilities of the client
Integrated

35. Three cognitive benefits provided by exercise
2349 kilocalories
Integrated
Heart rate - Stroke volume - a-vo2 difference
Greater genetic variation

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
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Back squat
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.

37. What is most likely to occur as a result of aerobic endurance overtraining?
2349 kilocalories
Decreased VO2 max
Upper body strength
An inexperienced personal trainer - an injured client - testing a female client

38. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Abdominal muscle activity - diaphragm movement - ribcage movement
150 mm
Abdominal muscle activity - diaphragm movement - ribcage movement

39. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
'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!'
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increase pennation
Decreased ability to produce force rapidly AND decreased muscle mass

40. 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
HDLs: 33 mg/dL AND quit smoking 60 days ago
Triceps - Suprailium - Thigh
Abdominal muscle activity - diaphragm movement - ribcage movement

41. 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
2349 kilocalories
50 year old femaile who has COPD
'I want to be able to bench press more than my friend'

42. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Integrated
Triceps - Suprailium - Thigh
At 90 degrees of flexion - because the moment arm is at it's longest length.

43. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Triceps - Suprailium - Thigh
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
An inexperienced personal trainer - an injured client - testing a female client
150 mm

44. 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.
Upper body strength
Motor unit recruitment increases
Residual lung volume AND forced vital capacity

45. 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?

46. 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?
Abdominal muscle activity - diaphragm movement - ribcage movement
Integrated
1.5 mile run
Decreased ability to produce force rapidly AND decreased muscle mass

47. What composes total lung capacity?
Improved skill in performing the exercise
Residual lung volume AND forced vital capacity
150 mm
An inexperienced personal trainer - an injured client - testing a female client

48. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Sitting quietly
Improved skill in performing the exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Upper body strength

49. What change will increase concentric force production?
Type I = high endurance Type II = high force
Increase pennation
HDLs: 33 mg/dL AND quit smoking 60 days ago
Back squat

50. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Greater genetic variation
Oxidative
Greater genetic variation
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test