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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 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.
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
An inexperienced personal trainer - an injured client - testing a female client
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

2. 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?
Increasing aerobic endurance
9 weeks
5
1.5 mile run

3. 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
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.
Decreased ability to produce force rapidly AND decreased muscle mass

4. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Sitting quietly
Abdominal muscle activity - diaphragm movement - ribcage movement
Arteries - capillaries - veins - right atrium
Improved skill in performing the exercise

5. 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.
Improved skill in performing the exercise
Greater genetic variation

6. What excercise mode requires the client to produce the most power?
An inexperienced personal trainer - an injured client - testing a female client
3RM hang clean
Increased concentration of GLUT
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

7. 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
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.
Integrated

8. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
Decreased VO2 max
'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!'
150 mm
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

9. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
3RM hang clean
Myofilament - myofibril - fiber - fasciculus
Abdominal muscle activity - diaphragm movement - ribcage movement

10. What is most likely to occur as a result of aerobic endurance overtraining?
HDLs: 33 mg/dL AND quit smoking 60 days ago
1.5 mile run
Decreased VO2 max
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

11. 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
9 weeks
1.5 mile run
HDLs: 33 mg/dL AND quit smoking 60 days ago

12. What change will increase concentric force production?
Abdominal muscle activity - diaphragm movement - ribcage movement
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.
Increase pennation

13. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Motor unit recruitment increases
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
'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!'

14. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Increasing aerobic endurance
Sitting quietly
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago

15. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Phosphagen
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Decreased ability to produce force rapidly AND decreased muscle mass
Phosphagen

16. Three cognitive benefits provided by exercise
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
2349 kilocalories
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

17. Three cognitive benefits provided by 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!'
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Greater genetic variation
Back squat

18. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Upper body strength
At 90 degrees of flexion - because the moment arm is at it's longest length.
Motor unit recruitment increases
Improved skill in performing the exercise

19. 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
2349 kilocalories
Abdominal muscle activity - diaphragm movement - ribcage movement
5

20. This describes the properties of Type I and Type II muscle fibers
5
5
Type I = high endurance Type II = high force
Upper body strength

21. 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?
HDLs: 33 mg/dL AND quit smoking 60 days ago
An inexperienced personal trainer - an injured client - testing a female client
2349 kilocalories
150 mm

22. 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
Increasing aerobic endurance
3RM hang clean
Benefits associated with participation AND Responsibilities of the client

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

24. What are the components of oxygen uptake (vo2)
Improved skill in performing the exercise
At 90 degrees of flexion - because the moment arm is at it's longest length.
Integrated
Heart rate - Stroke volume - a-vo2 difference

25. 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
Integrated
Abdominal muscle activity - diaphragm movement - ribcage movement
Sitting quietly

26. 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
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
5
Upper body strength
Sitting quietly

27. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
50 year old femaile who has COPD
Sitting quietly
Improved skill in performing the exercise
HDLs: 33 mg/dL AND quit smoking 60 days ago

28. 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
Abdominal muscle activity - diaphragm movement - ribcage movement
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased concentration of GLUT

29. What composes total lung capacity?
Olympic weightlifting AND 100 meter sprint
Residual lung volume AND forced vital capacity
50 year old femaile who has COPD
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

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
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
Greater genetic variation
Increasing aerobic endurance

31. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Type I = high endurance Type II = high force
Heart rate - Stroke volume - a-vo2 difference
150 mm
Myofilament - myofibril - fiber - fasciculus

32. 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?

33. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Oxidative
Greater genetic variation
Decreased ability to produce force rapidly AND decreased muscle mass

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

35. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Olympic weightlifting AND 100 meter sprint
Increasing aerobic endurance
3RM hang clean

36. What change will increase concentric force production?
Increase pennation
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.
Greater genetic variation

37. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Greater genetic variation
Improved skill in performing the exercise
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Decreased ability to produce force rapidly AND decreased muscle mass

38. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
50 year old femaile who has COPD
Type I = high endurance Type II = high force
Back squat

39. An example of an outcome goal...

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

41. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Phosphagen
150 mm
Myofilament - myofibril - fiber - fasciculus
Upper body strength

42. What excercise mode requires the client to produce the most power?
3RM hang clean
Sitting quietly
Phosphagen
150 mm

43. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
2349 kilocalories
Olympic weightlifting AND 100 meter sprint
Reliable

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

45. What should be included in a an informed consent?
Residual lung volume AND forced vital capacity
Decreased VO2 max
Benefits associated with participation AND Responsibilities of the client
Increase pennation

46. 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
Integrated
Sitting quietly
Phosphagen

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

48. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
'I want to be able to bench press more than my friend'
Greater genetic variation
HDLs: 33 mg/dL AND quit smoking 60 days ago

49. 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
Residual lung volume AND forced vital capacity
Improved skill in performing the exercise
5

50. 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?
50 year old femaile who has COPD
Decreased ability to produce force rapidly AND decreased muscle mass
Increased = mitochondrial density - Decreased = submax exercise HR
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.