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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 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
150 mm
Sitting quietly
Abdominal muscle activity - diaphragm movement - ribcage movement

2. 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?
Sitting quietly
Increased = mitochondrial density - Decreased = submax exercise HR
Oxidative
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

3. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Decreased ability to produce force rapidly AND decreased muscle mass
3RM hang clean
At 90 degrees of flexion - because the moment arm is at it's longest length.

4. What composes total lung capacity?
Residual lung volume AND forced vital capacity
Arteries - capillaries - veins - right atrium
Heart rate - Stroke volume - a-vo2 difference
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

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?

6. What excercise mode requires the client to produce the most power?
Back squat
3RM hang clean
1.5 mile run
Residual lung volume AND forced vital capacity

7. 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?
Benefits associated with participation AND Responsibilities of the client
50 year old femaile who has COPD
2349 kilocalories
Triceps - Suprailium - Thigh

8. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Greater genetic variation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

9. 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
Type I = high endurance Type II = high force
5
Integrated
'I want to be able to bench press more than my friend'

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

11. What is most likely to occur as a result of aerobic endurance overtraining?
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased = mitochondrial density - Decreased = submax exercise HR
Upper body strength
Decreased VO2 max

12. 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
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

13. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
'I want to be able to bench press more than my friend'
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Back squat
150 mm

14. 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?
Increased = mitochondrial density - Decreased = submax exercise HR
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Sitting quietly
Abdominal muscle activity - diaphragm movement - ribcage movement

15. An example of an outcome goal...

16. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Reliable
Sitting quietly
Upper body strength
Abdominal muscle activity - diaphragm movement - ribcage movement

17. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Benefits associated with participation AND Responsibilities of the client
Upper body strength
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.
Abdominal muscle activity - diaphragm movement - ribcage movement

18. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Triceps - Suprailium - Thigh
Upper body strength
Upper body strength
9 weeks

19. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Back squat
Improved skill in performing the exercise

20. What energy system is capable of producing ATP at the greatest rate?
Back squat
'I want to be able to bench press more than my friend'
2349 kilocalories
Phosphagen

21. Three cognitive benefits provided by exercise
Residual lung volume AND forced vital capacity
Increased concentration of GLUT
Greater genetic variation
5

22. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
1.5 mile run
Integrated
'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!'
Sitting quietly

23. What change will increase concentric force production?
Back squat
Decreased ability to produce force rapidly AND decreased muscle mass
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increase pennation

24. What should be included in a an informed consent?
Integrated
150 mm
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Benefits associated with participation AND Responsibilities of the client

25. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
An inexperienced personal trainer - an injured client - testing a female client
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
5
1.5 mile run

26. 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.
'I want to be able to bench press more than my friend'
Benefits associated with participation AND Responsibilities of the client
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

27. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Benefits associated with participation AND Responsibilities of the client
150 mm
Improved skill in performing the exercise
9 weeks

28. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
Improved skill in performing the exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.

29. 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
Increased concentration of GLUT
'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
Abdominal muscle activity - diaphragm movement - ribcage movement

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

31. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
An inexperienced personal trainer - an injured client - testing a female client
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
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.

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...
Upper body strength
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Reliable
Myofilament - myofibril - fiber - fasciculus

33. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increased = mitochondrial density - Decreased = submax exercise HR
Phosphagen
Arteries - capillaries - veins - right atrium
'I want to be able to bench press more than my friend'

34. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
'I want to be able to bench press more than my friend'
Triceps - Suprailium - Thigh
Myofilament - myofibril - fiber - fasciculus
Improved skill in performing the exercise

35. 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?
Myofilament - myofibril - fiber - fasciculus
Back squat
150 mm
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.

36. What are the components of oxygen uptake (vo2)
3RM hang clean
An inexperienced personal trainer - an injured client - testing a female client
Increased concentration of GLUT
Heart rate - Stroke volume - a-vo2 difference

37. 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?
An inexperienced personal trainer - an injured client - testing a female client
Upper body strength
Decreased VO2 max
9 weeks

38. What composes total lung capacity?
Residual lung volume AND forced vital capacity
1.5 mile run
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increasing aerobic endurance

39. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
Heart rate - Stroke volume - a-vo2 difference
Abdominal muscle activity - diaphragm movement - ribcage movement
Triceps - Suprailium - Thigh
Abdominal muscle activity - diaphragm movement - ribcage movement

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

41. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Olympic weightlifting AND 100 meter sprint
50 year old femaile who has COPD
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.

42. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
2349 kilocalories
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
9 weeks
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.

43. 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
Myofilament - myofibril - fiber - fasciculus
Residual lung volume AND forced vital capacity

44. What energy system is capable of producing ATP at the greatest rate?
Reliable
Phosphagen
Upper body strength
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

45. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Benefits associated with participation AND Responsibilities of the client
Heart rate - Stroke volume - a-vo2 difference
Oxidative
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

46. What is true regarding bone health?
5
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
Olympic weightlifting AND 100 meter sprint

47. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Upper body strength

48. 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
Phosphagen
Myofilament - myofibril - fiber - fasciculus

49. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Olympic weightlifting AND 100 meter sprint
Increased concentration of GLUT
1.5 mile run
Phosphagen

50. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Increased concentration of GLUT
HDLs: 33 mg/dL AND quit smoking 60 days ago
50 year old femaile who has COPD
At 90 degrees of flexion - because the moment arm is at it's longest length.