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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 are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Heart rate - Stroke volume - a-vo2 difference
Decreased ability to produce force rapidly AND decreased muscle mass
Oxidative
Phosphagen

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

3. What is most likely to occur as a result of aerobic endurance overtraining?
Reliable
3RM hang clean
Decreased VO2 max
HDLs: 33 mg/dL AND quit smoking 60 days ago

4. 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?
Increase pennation
1.5 mile run
Residual lung volume AND forced vital capacity
Increased concentration of GLUT

5. 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
Motor unit recruitment increases
5

6. What change will increase concentric force production?
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased concentration of GLUT
Increase pennation
'I want to be able to bench press more than my friend'

7. 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
Oxidative
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increasing aerobic endurance

8. 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?
Increased concentration of GLUT
1.5 mile run
An inexperienced personal trainer - an injured client - testing a female client
'I want to be able to bench press more than my friend'

9. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
5
3RM hang clean
Increased concentration of GLUT
Type I = high endurance Type II = high force

10. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Abdominal muscle activity - diaphragm movement - ribcage movement
Upper body strength
Decreased VO2 max

11. 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!'
Myofilament - myofibril - fiber - fasciculus
Greater genetic variation
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

12. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
At 90 degrees of flexion - because the moment arm is at it's longest length.
2349 kilocalories
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Sitting quietly

13. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
Sitting quietly
HDLs: 33 mg/dL AND quit smoking 60 days ago
'I want to be able to bench press more than my friend'
Increased = mitochondrial density - Decreased = submax exercise HR

14. 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
Back squat
Increased = mitochondrial density - Decreased = submax exercise HR
Benefits associated with participation AND Responsibilities of the client

15. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
50 year old femaile who has COPD
Abdominal muscle activity - diaphragm movement - ribcage movement
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
3RM hang clean

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

17. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Greater genetic variation
Decreased VO2 max
Abdominal muscle activity - diaphragm movement - ribcage movement
Decreased VO2 max

18. 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
Integrated
'I want to be able to bench press more than my friend'

19. An example of an outcome goal...

20. What is most likely to occur as a result of aerobic endurance overtraining?
Abdominal muscle activity - diaphragm movement - ribcage movement
Decreased VO2 max
Triceps - Suprailium - Thigh
Back squat

21. 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
Olympic weightlifting AND 100 meter sprint
Increasing aerobic endurance
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.

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...
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
Reliable
Arteries - capillaries - veins - right atrium

23. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
50 year old femaile who has COPD
Arteries - capillaries - veins - right atrium
Myofilament - myofibril - fiber - fasciculus
2349 kilocalories

24. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Oxidative
Reliable
Motor unit recruitment increases
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

25. What should be included in a an informed consent?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Benefits associated with participation AND Responsibilities of the client
5
Oxidative

26. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Decreased VO2 max
Arteries - capillaries - veins - right atrium
Increased = mitochondrial density - Decreased = submax exercise HR
Oxidative

27. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
Upper body strength
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
'I want to be able to bench press more than my friend'
Back squat

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?
150 mm
Increase pennation
Increased = mitochondrial density - Decreased = submax exercise HR
HDLs: 33 mg/dL AND quit smoking 60 days ago

29. What energy systems is capable of producing the greatest amount (capacity) of ATP?
Increased = mitochondrial density - Decreased = submax exercise HR
Motor unit recruitment increases
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Oxidative

30. 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
Motor unit recruitment increases
Phosphagen
Arteries - capillaries - veins - right atrium

31. 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
'I want to be able to bench press more than my friend'
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
5

32. 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
Greater genetic variation
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
3RM hang clean

33. 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
2349 kilocalories
At 90 degrees of flexion - because the moment arm is at it's longest length.
Heart rate - Stroke volume - a-vo2 difference

34. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
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.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Increased concentration of GLUT
Reliable

35. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Arteries - capillaries - veins - right atrium
Myofilament - myofibril - fiber - fasciculus
3RM hang clean
Integrated

36. 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
Triceps - Suprailium - Thigh
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. 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
50 year old femaile who has COPD
'I want to be able to bench press more than my friend'
At 90 degrees of flexion - because the moment arm is at it's longest length.

38. What composes total lung capacity?
Integrated
An inexperienced personal trainer - an injured client - testing a female client
Residual lung volume AND forced vital capacity
Arteries - capillaries - veins - right atrium

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

40. Symptoms of overtraining from resistance exercise...
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Benefits associated with participation AND Responsibilities of the client
5

41. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
2349 kilocalories
HDLs: 33 mg/dL AND quit smoking 60 days ago
Improved skill in performing the exercise

42. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Improved skill in performing the exercise
Triceps - Suprailium - Thigh
HDLs: 33 mg/dL AND quit smoking 60 days ago
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

43. What should be included in a an informed consent?
Upper body strength
Benefits associated with participation AND Responsibilities of the client
Triceps - Suprailium - Thigh
Sitting quietly

44. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
150 mm
5
9 weeks
Abdominal muscle activity - diaphragm movement - ribcage movement

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

46. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
HDLs: 33 mg/dL AND quit smoking 60 days ago
Reliable
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Improved skill in performing the exercise

47. What is true regarding bone health?
An inexperienced personal trainer - an injured client - testing a female client
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.
Olympic weightlifting AND 100 meter sprint
Integrated

48. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Triceps - Suprailium - Thigh
'I want to be able to bench press more than my friend'
Residual lung volume AND forced vital capacity
Integrated

49. What energy system is capable of producing ATP at the greatest rate?
Phosphagen
1.5 mile run
Greater genetic variation
Triceps - Suprailium - Thigh

50. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Increased concentration of GLUT
Myofilament - myofibril - fiber - fasciculus
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.