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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. Three cognitive benefits provided by exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.
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.
Greater genetic variation
2349 kilocalories

2. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Upper body strength
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.

3. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
Arteries - capillaries - veins - right atrium
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increase pennation

4. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
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.
At 90 degrees of flexion - because the moment arm is at it's longest length.
Residual lung volume AND forced vital capacity

5. What change will increase concentric force production?
150 mm
Heart rate - Stroke volume - a-vo2 difference
Increase pennation
Residual lung volume AND forced vital capacity

6. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
50 year old femaile who has COPD
9 weeks
Improved skill in performing the exercise
Decreased ability to produce force rapidly AND decreased muscle mass

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

8. What should be included in a an informed consent?
Phosphagen
At 90 degrees of flexion - because the moment arm is at it's longest length.
Benefits associated with participation AND Responsibilities of the client
'I want to be able to bench press more than my friend'

9. 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
Myofilament - myofibril - fiber - fasciculus
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

10. 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?
Improved skill in performing the exercise
Olympic weightlifting AND 100 meter sprint
Upper body strength
Greater genetic variation

11. 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
Decreased VO2 max
Arteries - capillaries - veins - right atrium
HDLs: 33 mg/dL AND quit smoking 60 days ago

12. 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?
Increased concentration of GLUT
Increased = mitochondrial density - Decreased = submax exercise HR
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
2349 kilocalories

13. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
3RM hang clean
Greater genetic variation
'I want to be able to bench press more than my friend'
Abdominal muscle activity - diaphragm movement - ribcage movement

14. What composes total lung capacity?
Myofilament - myofibril - fiber - fasciculus
Olympic weightlifting AND 100 meter sprint
Residual lung volume AND forced vital capacity
Back squat

15. What composes total lung capacity?
Myofilament - myofibril - fiber - fasciculus
Olympic weightlifting AND 100 meter sprint
Decreased VO2 max
Residual lung volume AND forced vital capacity

16. What is true regarding bone health?
Decreased VO2 max
Oxidative
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
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.

17. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increase pennation

18. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Back squat
Benefits associated with participation AND Responsibilities of the client
Type I = high endurance Type II = high force
Residual lung volume AND forced vital capacity

19. 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?

20. 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
1.5 mile run
Back squat
2349 kilocalories

21. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Upper body strength
Integrated
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

22. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Arteries - capillaries - veins - right atrium

23. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
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
5

24. Three cognitive benefits provided by exercise
Increased = mitochondrial density - Decreased = submax exercise HR
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Greater genetic variation
Benefits associated with participation AND Responsibilities of the client

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

26. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Residual lung volume AND forced vital 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!'
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

27. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
Upper body strength
50 year old femaile who has COPD
An inexperienced personal trainer - an injured client - testing a female client
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?
Motor unit recruitment increases
Integrated
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
150 mm

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

30. 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?
Decreased VO2 max
150 mm
Integrated
Benefits associated with participation AND Responsibilities of the client

31. A client with a high risk stratification for coronary artery disease
5
50 year old femaile who has COPD
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

32. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Greater genetic variation
50 year old femaile who has COPD
Benefits associated with participation AND Responsibilities of the client

33. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Motor unit recruitment increases
Abdominal muscle activity - diaphragm movement - ribcage movement
Arteries - capillaries - veins - right atrium
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

34. What is most likely to occur as a result of aerobic endurance overtraining?
9 weeks
Olympic weightlifting AND 100 meter sprint
Decreased VO2 max
2349 kilocalories

35. 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
Triceps - Suprailium - Thigh
'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

36. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
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.
2349 kilocalories
Improved skill in performing the exercise

37. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Decreased ability to produce force rapidly AND decreased muscle mass
Reliable
Sitting quietly
Increasing aerobic endurance

38. 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...
Integrated
150 mm
HDLs: 33 mg/dL AND quit smoking 60 days ago
Reliable

39. An example of an outcome goal...

40. An example of an outcome goal...

41. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Increase pennation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increased concentration of GLUT

42. A client with a high risk stratification for coronary artery disease
Type I = high endurance Type II = high force
At 90 degrees of flexion - because the moment arm is at it's longest length.
50 year old femaile who has COPD
Decreased VO2 max

43. 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
150 mm
Upper body strength
Motor unit recruitment increases

44. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Residual lung volume AND forced vital capacity
Triceps - Suprailium - Thigh
Improved skill in performing the exercise
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

45. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Increasing aerobic endurance
At 90 degrees of flexion - because the moment arm is at it's longest length.
HDLs: 33 mg/dL AND quit smoking 60 days ago
Reliable

46. 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?

47. 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
Triceps - Suprailium - Thigh
3RM hang clean
Heart rate - Stroke volume - a-vo2 difference

48. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
3RM hang clean
Triceps - Suprailium - Thigh
Phosphagen

49. What energy system is capable of producing ATP at the greatest rate?
Increasing aerobic endurance
HDLs: 33 mg/dL AND quit smoking 60 days ago
3RM hang clean
Phosphagen

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