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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
'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
50 year old femaile who has COPD
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

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
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Increasing aerobic endurance
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.

3. A client with a high risk stratification for coronary artery disease
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Benefits associated with participation AND Responsibilities of the client
2349 kilocalories
50 year old femaile who has COPD

4. What energy system is capable of producing ATP at the greatest rate?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Increasing aerobic endurance
150 mm
Phosphagen

5. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
2349 kilocalories
Triceps - Suprailium - Thigh
Sitting quietly
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

6. 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
Upper body strength
Decreased ability to produce force rapidly AND decreased muscle mass
Arteries - capillaries - veins - right atrium

7. 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?
'I want to be able to bench press more than my friend'
1.5 mile run
Oxidative
Residual lung volume AND forced vital capacity

8. Using 220 lb for each and allowing 90 degrees of knee flexion at the bottom of each movement - what excercise produces the most work?
'I want to be able to bench press more than my friend'
Back squat
5
Increasing aerobic endurance

9. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
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
Myofilament - myofibril - fiber - fasciculus
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose

10. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
Upper body strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
HDLs: 33 mg/dL AND quit smoking 60 days ago
An inexperienced personal trainer - an injured client - testing a female client

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

12. 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
'I want to be able to bench press more than my friend'
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Motor unit recruitment increases

13. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Type I = high endurance Type II = high force
Residual lung volume AND forced vital capacity
Improved skill in performing the exercise
Myofilament - myofibril - fiber - fasciculus

14. What excercise mode requires the client to produce the most power?
Back squat
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
3RM hang clean
Oxidative

15. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Motor unit recruitment increases
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Abdominal muscle activity - diaphragm movement - ribcage movement

16. What skinfold sites should a personal trainer select when applying a three-site SKF equation to a 45 year old female client?
3RM hang clean
Improved skill in performing the exercise
Triceps - Suprailium - Thigh
Phosphagen

17. What guidelines should the personal trainer recommend to a client to promote proper fluid intake?
'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!'
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Increasing aerobic endurance
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

18. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Decreased VO2 max
9 weeks
Motor unit recruitment increases
Myofilament - myofibril - fiber - fasciculus

19. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
Oxidative
Improved skill in performing the exercise
Increase pennation
HDLs: 33 mg/dL AND quit smoking 60 days ago

20. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
Integrated
9 weeks
150 mm
3RM hang clean

21. 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...
Benefits associated with participation AND Responsibilities of the client
Back squat
Reliable
'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!'

22. What excercise mode requires the client to produce the most power?
Myofilament - myofibril - fiber - fasciculus
3RM hang clean
'I want to be able to bench press more than my friend'
Type I = high endurance Type II = high force

23. 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?
Type I = high endurance Type II = high force
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.
Increase pennation

24. Three cognitive benefits provided by exercise
'I want to be able to bench press more than my friend'
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Greater genetic variation
Increased concentration of GLUT

25. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Reliable
9 weeks
Sitting quietly

26. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Sitting quietly
At 90 degrees of flexion - because the moment arm is at it's longest length.
Greater genetic variation
Olympic weightlifting AND 100 meter sprint

27. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
Oxidative
Back squat
9 weeks
Abdominal muscle activity - diaphragm movement - ribcage movement

28. A client with a high risk stratification for coronary artery disease
50 year old femaile who has COPD
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Residual lung volume AND forced vital capacity
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension

29. What factors discovered at a preparticipation health appraisal screening reveal a client's risk of coronary artery disease?
50 year old femaile who has COPD
HDLs: 33 mg/dL AND quit smoking 60 days ago
3RM hang clean
Increased concentration of GLUT

30. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
At 90 degrees of flexion - because the moment arm is at it's longest length.
Integrated

31. Three cognitive benefits provided by exercise
Residual lung volume AND forced vital capacity
Greater genetic variation
Reliable
Increased = mitochondrial density - Decreased = submax exercise HR

32. 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.
Increase pennation
1.5 mile run
Type I = high endurance Type II = high force

33. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
5
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
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.

34. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
9 weeks
Greater genetic variation
Myofilament - myofibril - fiber - fasciculus
Increased concentration of GLUT

35. What should be included in a an informed consent?
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.
Benefits associated with participation AND Responsibilities of the client
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test

36. Clients possessing predominantly Type II muslce fibers in their lower body probably would perform well in which of the events
Decreased VO2 max
Olympic weightlifting AND 100 meter sprint
Integrated
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound

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

38. 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
Oxidative
An inexperienced personal trainer - an injured client - testing a female client
Improved skill in performing the exercise

39. What is most likely to occur as a result of aerobic endurance overtraining?
Abdominal muscle activity - diaphragm movement - ribcage movement
Decreased VO2 max
3RM hang clean
Olympic weightlifting AND 100 meter sprint

40. An example of an outcome goal...

41. This describes the properties of Type I and Type II muscle fibers
Increase pennation
Type I = high endurance Type II = high force
50 year old femaile who has COPD
Motor unit recruitment increases

42. 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
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Heart rate - Stroke volume - a-vo2 difference
Oxidative

43. 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?
Decreased ability to produce force rapidly AND decreased muscle mass
3RM hang clean
Increasing aerobic endurance
Increased = mitochondrial density - Decreased = submax exercise HR

44. 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?
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Phosphagen
2349 kilocalories
Residual lung volume AND forced vital capacity

45. 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?

46. 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?
Improved skill in performing the exercise
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Greater genetic variation
1.5 mile run

47. Symptoms of overtraining from resistance exercise...
Increasing aerobic endurance
Increase pennation
At 90 degrees of flexion - because the moment arm is at it's longest length.
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength

48. An example of an outcome goal...

49. Symptoms of overtraining from resistance exercise...
150 mm
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
1.5 mile run
Decreased ability to produce force rapidly AND decreased muscle mass

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