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 change will increase concentric force production?
Residual lung volume AND forced vital capacity
Reliable
Increase pennation
Phosphagen


2. What is most likely to occur as a result of aerobic endurance overtraining?
Phosphagen
Decreased ability to produce force rapidly AND decreased muscle mass
Decreased VO2 max
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


3. Recommended sequence of tests that promotes the most accurate results when assessing general fitness
2349 kilocalories
Olympic weightlifting AND 100 meter sprint
Arteries - capillaries - veins - right atrium
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test


4. What is a point along the self-determination or regulation continuum is a client who is highly intrinsically motivated?
2349 kilocalories
Integrated
Improved skill in performing the exercise
Increase pennation


5. A client with a high risk stratification for coronary artery disease
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Decreased ability to produce force rapidly AND decreased muscle mass
'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!'
50 year old femaile who has COPD


6. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Increased = mitochondrial density - Decreased = submax exercise HR
Improved skill in performing the exercise
Motor unit recruitment increases
Benefits associated with participation AND Responsibilities of the client


7. How many weeks will it take a 220 lb client to reach a goal weight of 200 lbs?
HDLs: 33 mg/dL AND quit smoking 60 days ago
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
9 weeks


8. What change will increase concentric force production?
At 90 degrees of flexion - because the moment arm is at it's longest length.
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Increase pennation
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose


9. 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?

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10. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
Abdominal muscle activity - diaphragm movement - ribcage movement
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium
2349 kilocalories


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

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

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13. What controls the expansion and recoil of the lungs to create air exchange during heavy breathing?
Abdominal muscle activity - diaphragm movement - ribcage movement
50 year old femaile who has COPD
Decreased ability to produce force rapidly AND decreased muscle mass
150 mm


14. 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
Arteries - capillaries - veins - right atrium
9 weeks
Increased concentration of GLUT


15. What is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training program?
50 year old femaile who has COPD
Back squat
Improved skill in performing the exercise
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength


16. Symptoms of overtraining from resistance exercise...
Type I = high endurance Type II = high force
Inconsistent or interrupted sleep - nonpurposeful decreases in lean body mass - leveled-off improvements or losses in muscular strength
Arteries - capillaries - veins - right atrium
Increased concentration of GLUT


17. 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?
Increased = mitochondrial density - Decreased = submax exercise HR
An inexperienced personal trainer - an injured client - testing a female client
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Upper body strength


18. 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
Greater genetic variation
Sitting quietly


19. 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
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.


20. 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
5
150 mm


21. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Myofilament - myofibril - fiber - fasciculus
Triceps - Suprailium - Thigh
5
Improved skill in performing the exercise


22. Describe what a client would be doing to allow the oxidative system to contribute the greatest percentage toward total ATP production.
Arteries - capillaries - veins - right atrium
Increase pennation
An inexperienced personal trainer - an injured client - testing a female client
Sitting quietly


23. What is true regarding bone health?
At 90 degrees of flexion - because the moment arm is at it's longest length.
1. Skinfold measurements 2. sit and reach test 3. push-up test 4. Rockport walking test
Increased = mitochondrial density - Decreased = submax exercise HR
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. 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?
2349 kilocalories
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
Reliable


25. What composes total lung capacity?
Residual lung volume AND forced vital capacity
HDLs: 33 mg/dL AND quit smoking 60 days ago
Benefits associated with participation AND Responsibilities of the client
Arteries - capillaries - veins - right atrium


26. 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
Sitting quietly
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Increased = mitochondrial density - Decreased = submax exercise HR


27. 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
Reliable
Triceps - Suprailium - Thigh
Abdominal muscle activity - diaphragm movement - ribcage movement


28. 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?
Residual lung volume AND forced vital capacity
Oxidative
1.5 mile run
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.


29. 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
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
Phosphagen
Type I = high endurance Type II = high force


30. What should be included in a an informed consent?
Benefits associated with participation AND Responsibilities of the client
Heart rate - Stroke volume - a-vo2 difference
Residual lung volume AND forced vital capacity
Decreased VO2 max


31. What excercise mode requires the client to produce the most power?
3RM hang clean
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Myofilament - myofibril - fiber - fasciculus
50 year old femaile who has COPD


32. This describes the properties of Type I and Type II muscle fibers
Type I = high endurance Type II = high force
Arteries - capillaries - veins - right atrium
3RM hang clean
Arteries - capillaries - veins - right atrium


33. What change in the body's substrate use and enzyme levels is due to an adaptation to chronic aerobic exercise?
2349 kilocalories
Abdominal muscle activity - diaphragm movement - ribcage movement
1.5 mile run
Increased concentration of GLUT


34. 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
Back squat
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.


35. What excercise mode requires the client to produce the most power?
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound
'I want to be able to bench press more than my friend'
3RM hang clean
Improved skill in performing the exercise


36. What are the most influential age-related changes that may decrease a client's ability to exhibit muscular strength?
Increased concentration of GLUT
Decreased ability to produce force rapidly AND decreased muscle mass
Reliable
50 year old femaile who has COPD


37. What is the correct sequence of structures that the blood passes through after it leaves the left ventricle
1.5 mile run
Arteries - capillaries - veins - right atrium
Sitting quietly
Before Exercise - 1 pint (.5 liters) 2 hours before After exercise - 1 pint (.5 liter) for each lost pound


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

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39. What energy system is capable of producing ATP at the greatest rate?
1.5 mile run
Reliable
Phosphagen
At 90 degrees of flexion - because the moment arm is at it's longest length.


40. This describes the properties of Type I and Type II muscle fibers
'I want to be able to bench press more than my friend'
Type I = high endurance Type II = high force
Residual lung volume AND forced vital capacity
Heart rate - Stroke volume - a-vo2 difference


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

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42. Factors that may increase the standard error of measurement of a pushup test to assess muscular strength
9 weeks
Increasing aerobic endurance
An inexperienced personal trainer - an injured client - testing a female client
Type I = high endurance Type II = high force


43. An example of an outcome goal...

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44. 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?
1.5 mile run
'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
'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!'


45. What is the correct sequence of components from smallest muscle structure to largest muscle structure?
Reliable
Myofilament - myofibril - fiber - fasciculus
'I want to be able to bench press more than my friend'
Arteries - capillaries - veins - right atrium


46. What is most likely to occur during a se of 10 reps at 75% of the 1RM for the squat exercise?
Greater genetic variation
Oxidative
An inexperienced personal trainer - an injured client - testing a female client
Motor unit recruitment increases


47. What change in muscle length and tension are associated with a muscle spindle and a Golgi tendon
A breakdown of glycogen - it's end product is converted to lactic acid - a breakdown of glucose
Evaluate the client's level of exercise readiness AND Discuss the client's goals for his or her exercise program.
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Myofilament - myofibril - fiber - fasciculus


48. What is true regarding bone health?
Myofilament - myofibril - fiber - fasciculus
HDLs: 33 mg/dL AND quit smoking 60 days ago
Increased concentration of GLUT
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.


49. An example of an outcome goal...

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50. 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?
An inexperienced personal trainer - an injured client - testing a female client
1.5 mile run
Muscle spindle = Rapid muscle length change Golgi tendon organ = increase in muscle tension
Oxidative