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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. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
Heart rate - Stroke volume - a-vo2 difference
Phosphagen
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

2. 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
Heart rate - Stroke volume - a-vo2 difference
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increasing aerobic endurance
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

3. 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
150 mm
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Abdominal muscle activity - diaphragm movement - ribcage movement

4. 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
Myofilament - myofibril - fiber - fasciculus
5
Back squat
Residual lung volume AND forced vital capacity

5. What composes total lung capacity?
Integrated
9 weeks
Residual lung volume AND forced vital capacity
Increased concentration of GLUT

6. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
150 mm
9 weeks
HDLs: 33 mg/dL AND quit smoking 60 days ago
Triceps - Suprailium - Thigh

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

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

9. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Greater genetic variation
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.
1.5 mile run

10. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Decreased ability to produce force rapidly AND decreased muscle mass
At 90 degrees of flexion - because the moment arm is at it's longest length.
Myofilament - myofibril - fiber - fasciculus
'I want to be able to bench press more than my friend'

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

12. Symptoms of overtraining from resistance exercise...
Increased concentration of GLUT
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Motor unit recruitment increases
Back squat

13. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
Olympic weightlifting AND 100 meter sprint
Decreased VO2 max
Decreased ability to produce force rapidly AND decreased muscle mass

14. What should be included in a an informed consent?
Olympic weightlifting AND 100 meter sprint
Oxidative
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Benefits associated with participation AND Responsibilities of the client

15. 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
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Olympic weightlifting AND 100 meter sprint

16. Three cognitive benefits provided by exercise
Greater genetic variation
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Back squat
Phosphagen

17. 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?

18. 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
HDLs: 33 mg/dL AND quit smoking 60 days ago
9 weeks
Increased concentration of GLUT

19. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Residual lung volume AND forced vital capacity
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

20. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
Residual lung volume AND forced vital capacity
Phosphagen
Oxidative

21. 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?

22. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
At 90 degrees of flexion - because the moment arm is at it's longest length.
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
Decreased ability to produce force rapidly AND decreased muscle mass

23. 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
5
50 year old femaile who has COPD
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.

24. Symptoms of overtraining from resistance exercise...
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Back squat
1.5 mile run
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

25. 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?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
1.5 mile run
Motor unit recruitment increases
Decreased ability to produce force rapidly AND decreased muscle mass

26. What are the components of oxygen uptake (vo2)
Upper body strength
'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
Heart rate - Stroke volume - a-vo2 difference

27. 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'
Improved skill in performing the exercise
Olympic weightlifting AND 100 meter sprint
Residual lung volume AND forced vital capacity

28. What excercise mode requires the client to produce the most power?
3RM hang clean
At 90 degrees of flexion - because the moment arm is at it's longest length.
Sitting quietly
Residual lung volume AND forced vital capacity

29. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
Abdominal muscle activity - diaphragm movement - ribcage movement
Increased concentration of GLUT
HDLs: 33 mg/dL AND quit smoking 60 days ago
1.5 mile run

30. 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
Reliable
HDLs: 33 mg/dL AND quit smoking 60 days ago
5
Integrated

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...
5
Reliable
Back squat
Sitting quietly

32. 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?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Upper body strength
Residual lung volume AND forced vital capacity
Sitting quietly

33. 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
Increased = mitochondrial density - Decreased = submax exercise HR
Decreased ability to produce force rapidly AND decreased muscle mass
9 weeks

34. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Decreased ability to produce force rapidly AND decreased muscle mass
HDLs: 33 mg/dL AND quit smoking 60 days ago
An inexperienced personal trainer - an injured client - testing a female client
Motor unit recruitment increases

35. What is most likely to occur as a result of aerobic endurance overtraining?
Decreased VO2 max
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Greater genetic variation
Triceps - Suprailium - Thigh

36. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Heart rate - Stroke volume - a-vo2 difference
Oxidative
Myofilament - myofibril - fiber - fasciculus
Abdominal muscle activity - diaphragm movement - ribcage movement

37. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Increased concentration of GLUT
5
Motor unit recruitment increases
Heart rate - Stroke volume - a-vo2 difference

38. 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.
Increased concentration of GLUT
Triceps - Suprailium - Thigh

39. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
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
Type I = high endurance Type II = high force
Oxidative

40. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Oxidative
2349 kilocalories
Increase pennation

41. This describes the properties of Type I and Type II muscle fibers
Triceps - Suprailium - Thigh
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Type I = high endurance Type II = high force
Phosphagen

42. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Residual lung volume AND forced vital capacity
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Oxidative
Benefits associated with participation AND Responsibilities of the client

43. What is true regarding bone health?
Triceps - Suprailium - Thigh
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Decreased VO2 max
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.

44. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Upper body strength
'I want to be able to bench press more than my friend'
Motor unit recruitment increases
3RM hang clean

45. This describes the properties of Type I and Type II muscle fibers
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.
Reliable
Type I = high endurance Type II = high force
Abdominal muscle activity - diaphragm movement - ribcage movement

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

47. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Myofilament - myofibril - fiber - fasciculus
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

48. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Reliable
Abdominal muscle activity - diaphragm movement - ribcage movement
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increased = mitochondrial density - Decreased = submax exercise HR

49. 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?
1.5 mile run
Upper body strength
2349 kilocalories
Triceps - Suprailium - Thigh

50. An example of an outcome goal...