NSCA-CPT Practice Quiz Questions

A client is learning to perform the barbell back squat. They are holding their breath during the eccentric phase. What is the appropriate verbal direction?

"breathe in on the next repetition as you go down"

Which of the following cues should be provided to position a client for the start of the hang clean?

"flex the hips and lower the bar to a position just above the knee"

Which of the following cues would be appropriate when teaching a client to perform the lateral dumbbell raise?

"maintain a slightly flexed position at the elbow"

A client currently weighs 250 lb (113 kg) and consumes 60% carbohydrates, 25% fat, and 15% protein for a total of 2,500 calories. Approximately how many g/kg/day of protein is the client consuming?

0.8 g/kg/day

A 22-year-old female weighs 154 lb (70 kg) and has a body fat percentage of 25%. What is this client's approximate lean body mass?

115 lb (52.5 kg)

When organizing a battery of assessments that can be conducted in the field, which of the following would be most appropriate?

12-minute run/walk

A 46-year-old client with a resting heart rate of 56 is progressing from moderate intensity to vigorous when training. What would be an appropriate training heart rate zone?

126 - 138 bpm

Using the Karvonen formula, what is the target heart rate of a 50-year-old female client, with a resting heart rate of 70 beats per minute, who is prescribed an exercise training intensity of 60%?

130 beats per minute

A 20-year-old female college student was informed that her percent body fat was 18%. What range should be considered if seeking to determine the criterion-reference score?

15 - 21%

A client weighs 237 lb (108 kg) and has a body fat percentage of 31%. What is their lean body mass?

164 lb (74.5 kg)

A personal trainer is assisting a client with organizing a home gym with various pieces of equipment. How far apart should the equipment be placed?

18 in. (46 cm)

What would be an appropriate recommendation for daily protein consumption for an athletic client weighing 209lb (95kg)?

180g

A new client has received medical clearance to participate in a personal training program following rehabilitation from a myocardial infarction. Along with a continuation of the aerobic training program from rehab, the resistance training program should include which of the following?

3 days per week of 10-15 repetitions of 8-10 exercises total

How much distance should exist between treadmills?

3 ft. (91.4 cm)

When planning the arrangement of resistance training machines in the gym, what is the minimal recommended distance between a machine and free-weight exercise station?

3 ft. (91.4 cm)

An individual has been working with a personal trainer three days per week for over a year. Their current goal is to improve their strength on the trap bar deadlift. Which of the following training loads and volumes would be most appropriate?

3 sets of 6 repetitions at 85% of the 1RM

A personal trainer is designing a program for a client with 9 months of experience weight training. The client's 1RM back squat is 150 lb (68 kg). Which of the following protocols is most appropriate for hypertrophy training?

3 sets of 8 - 12 reps at 125 lb (57 kg)

What is the recommended slope of the sprinting surface when performing the uphill sprint?

3 to 7 degrees

A personal trainer is reviewing the lifestyle questionnaire of a client to determine if they have been participating in regular exercise. Which of the following will qualify?

30 minutes of brisk walking (40 - < 60% HRR) of at least 3 days per week for 3 months

Which of the following is the recommended sprinting distance when performing the uphill sprint?

33 to 55 yards (30.2-50.3 m)

A personal trainer wants to assess a client's muscular strength, muscular power, and aerobic endurance. Which of the following assessments are most appropriate?

5RM back squat, vertical jump, 12-min run

A 23-year-old client enjoys playing tennis recreationally and is adding a resistance training program to improve her game. Which of the following lower-body plyometric training programs is most appropriate?

60-80 foot contacts

A 33-year-old, 5-ft 1-in. (155-cm) female client has been working with a personal trainer for six months. The personal trainer measured the client's 10RM in the machine chest press to be 70 lb (32 kg). Which of the following loads will be the most appropriate for 12 repetitions?

65 lb (29.5 kg)

What is the minimum number of days recommended for an acclimation period prior to testing aerobic performance at altitudes greater than 1,900 ft (approx 580 m)?

7-12 days

A 33-year-old, 5-ft, 1-in. (155-cm) female client has been working with a personal trainer for the last six months. The exercise program has primarily consisted of walking and jogging. The results of her body composition tests are as follows. Month 1 Body Weight: 130 lb (59 kg) Body Fat: 30% Month 6 Body Weight: 124 lb (56.5 kg) Body Fat: 25% Approximately how much body fat has this client lost since her first evaluation?

8 lb (3.6 kg)

The arm action of the front stroke when swimming provides approximately what percentage of the total force used to propel the body through the water?

80 - 90%

What tempo should the metronome be set for correct performance of the YMCA step test?

96 beats per minute

A 45-year-old female has not been physically active for over three years. Her health history form shows no indication of medical issues nor disease but both parents had heart disease in their 60s. What is the appropriate recommendation?

A medical clearance is not necessary for light exercise

An individual began an exercise program at home 4 months prior to seeking the services of a personal trainer. They report walking briskly (65% HRmax) for about 30 minutes on most days of the week. Which of the following would best describe their stage of readiness for exercise participation?

Action

Which of the following series of fitness assessments includes a valid measure of local muscular endurance of the low back?

BIA, YMCA Step test, Push-up test, prone double straight leg raise, sit and reach

A potential client has not participated in physical activity for several years but would like to improve their health by increasing their physical activity. Which of the following would best describe their stage of readiness for exercise participation?

Contemplation

Which of the following is considered a symptom that is suggestive of cardiovascular disease?

Cramp-like pain during exercise that disappears after exercise cessation

Which of the following factors is the first step when determining if a client can begin an exercise program without a medical clearance?

Current level of structured physical activity

Which of the following drills would be most appropriate for a client beginning a speed training program?

Fast leg drill

A 40-year-old male hires a personal trainer. The following are the results of his fitness evaluation. Height - 5 ft, 10 in. (178 cm) Weight - 175 lb (79.5 kg) Resting heart rate - 80 bpm Blood pressure - 143/96 mmHg Body fat - 15% 12-minute run - 1.6 miles (2.6 km) Push-ups (maximum) - 25 Sit-and-reach test - 6.7 in. (17 cm) Which of the following needs improvement?

Hamstring and low back flexibility

A client wants to lose two pounds per week and currently has a caloric deficit of 750 calories per day. Which of the following is the appropriate recommendation if they wish to reach this goal?

Increase the deficit by 250 kcal/day

Which method of stretching will improve end range of motion through activation of the Golgi tendon organ?

PNF stretching

What form should be administered after completing the client-trainer agreement to determine the appropriateness of starting a vigorous exercise program?

Physical Activity Readiness Questionnaire

A personal training client accumulates at least 30 minutes of moderate-intensity physical activity one to two days per week. Which of the following would best describe their stage of readiness for exercise participation?

Preparation

A client weighing 250 lb (113.5 kg) wants to lose weight. A diet record of his average daily intake is as follows: Protein 100 g Carbohydrate 450 g Fat 40 g What is the percentage of the total caloric intake for each macronutrient?

Pro - 16%, CHO - 70%, Fat - 14%

Providing variety within a client's training program such as alternating activities and the exercises provided on a given day as well as the intensity with which they are performed can lead to which of the following?

Reduction in risk of overuse injuries

Which of the following instructions should be provided to a client prior to performing a blood pressure (BP) assessment?

Refrain from smoking or ingesting caffeine at least 30 minutes prior to BP measurements

Which submaximal cardiovascular endurance test would be the most practical to administer with a large group of previously sedentary individuals?

Rockport walking test

A 35-year-old male has started working with a personal trainer. The results of his fitness evaluation are as follows: Resting heart rate - 80 bpm Blood pressure - 143/96 mmHg The client's blood pressure would be categorized as which of the following?

Stage 2 hypertension

When exercising outdoors, which of the following affects fluid replacement needs most?

Temperature

Which of the following measures would demonstrate a better than average level of cardiorespiratory fitness in a 32-year old male recreational athlete?

VO2max of 57 ml/kg/min

An 18-year-old previously sedentary female client with a BMI of 27 has been attempting to exercise regularly without much success. She is seeking a structured program that will progress over time. Which of the following initial activities and duration would be an appropriate recommendation?

Walk 2 mi (2.8 km) in 30 min daily

Which of the following is the best field test to assess local muscular endurance?

YMCA bench press

A 39-year-old male college professor is seeking to work with a personal trainer. He does not participate in any regular activity, has a BMI of 30, and has Type II diabetes. Which of the following recommendations is appropriate?

a medical clearance is recommended for light to moderate exercise

Which of the following identifies the major muscles involved when performing a suspension ab fallout?

abdominals, erector spinae, latissimus dorsi

What is the joint action at the hip of the lead leg during the initial movement of a side lunge?

abduction

A muscle's ability to sustain maximal force production without undue fatigue is primarily dependent on which of the following factors?

ability to replenish adenosine triphosphate

A client drops a weight plate on his foot while loading a barbell. The client is in significant pain and is unable to stand. Which of the following should the personal trainer do first?

activate the emergency action plan

If a client begins complaining of chest and neck pain suddenly during an exercise session, what is the recommended response procedure?

activate the emergency medical services system (EMS)

Which of the following should be done first when a personal trainer suspects a client is having a mild myocardial infarction?

activate the emergency medical services system (EMS)

Which of the following stores the chemical energy used for muscle contraction?

adenosine triphosphate

Which of the following should be part of the initial interview with a new client?

administering the PAR-Q evaluation

Which of the following is an example of negative reinforcement?

after successfully completing a difficult training session, the personal trainer relieves the client of picking up the exercise equipment

Consuming which of the following items may increase the risk of atrial fibrillation?

alcohol

Prior to an exercise session, a type I diabetic client has a blood glucose of 265 mg/dl without ketones. What course of action should the personal trainer take?

allow the client to exercise at a moderate intensity but check blood glucose every 30 mins

Which of the following is a common error when performing the lying knee to chest stretch?

allowing the opposite leg to lift off the floor

A personal trainer is spotting a client while they perform a flat barbell bench press. What hand position should be used by the trainer while spotting?

alternated

Which of the following best describes sarcopenia?

an age-related loss of fast-twitch muscle fibers

To limit the possibility of being held responsible for injuries that occur during a training session, a personal trainer should include which of the following during the client consultation?

an assumption of risk

Which of the following joints are extended in the second pull of the power clean?

ankle, knee, hip

Which of the following drills would be best for improving stride frequency?

ankling

A client sprains her ankle during a workout. Which of the following should the personal trainer recommend for the first 48 hours after the injury?

apply ice and compression, then rest the ankle in an elevated position

A 42-year-old client reports continued pain in the left shoulder when performing the bench press exercise. What action should be taken?

ask the client to consult a medical professional

At the suggestion of his personal trainer, a client elects to participate in his gym's daily fun runs for enjoyment. While on the run, the client sprains an ankle. What would be the most common defense for a negligence claim filed against the personal trainer in this situation?

assumption of risk

If a client voluntarily accepts the dangers known to be part of a training session, he/she has acknowledged what principle of law?

assumption of risk

How far should exercise equipment be placed from mirrors within a facility?

at least 6 in.

A client will be performing a series of fitness assessments in a week's time. Which of the following instructions should be provided prior to testing?

attempt to sleep a minimum of 6-8 hours of sleep the night before testing

Which of the following guidelines are appropriate for a personal trainer to follow when training a pregnant client?

avoid exercises while lying on the back after the first trimester

Which of the following exercises will allow a client to concentrically contract the erector spinae?

back extension

Which of the following coaching cues would be most appropriate when teaching a client how to perform the forward lunge?

balance the weight evenly between the lead foot and the trailing foot

Which of the following best describes the correct position at the start of the second pull during the power clean?

bar positioned on the thighs between the knees and middle of the thigh, shoulders over the bar

A client will be performing a 12-minute run test on a treadmill for the first time. Which of the following instructions should be provided for the safety of the athlete?

begin by straddling the belt while holding on to the handrails

A 40-year-old female with a known metabolic disease but asymptomatic, has contracted to work with a personal trainer. She would like to add weight training to her current exercise program of brisk walking for 30 min 3 days per week. What course of action is most appropriate for the personal trainer to take?

begin the resistance training program

Which of the following actions should clients focus on while performing the split squat jump?

begin with a countermovement

Which of the following is considered an assistance exercise?

bent over row

Which of the following medications may affect a normal increase in heart rate during exercise?

beta-blockers

Which of the following muscle groups acts as an antagonist during the bench press?

biceps brachii

Which of the following muscles acts as an agonist during the Romanian deadlift?

biceps femoris

A client has indicated that she has experienced large and recurrent weight fluctuations over the past two years. Her dieting often leads to binge-eating episodes followed by rigorous exercise and fasting. Which of the following disorders are these symptoms indicative of?

bulimia nervosa

Which of the following symptoms is a contraindication for a pregnant client during a training session?

calf swelling

A 30-year-old female client is 12-weeks pregnant. She has been running and resistance training consistently for three years. She hires a personal trainer to design workouts for her during her pregnancy. The following exercises were performed by the client prior to her pregnancy: back squat bench press lat pulldown shoulder press biceps curl triceps extension What modification should be made to the client's program at the beginning of her second trimester?

change bench press to incline bench press

A personal trainer who is facing litigation claims regarding provision of services or compensation agreements would generally take place in which of the following legal systems?

civil system, contract law

Most personal training litigation claims regarding physical harm or injury would be handled in what type of legal systems?

civil system, tort law

Which of the following actions is most appropriate when performing a back hyperextension exercise on a stability ball?

clasp the hands behind the head

When teaching the execution of the lat pulldown exercise, the personal trainer should instruct the client to bring the bar to what position?

clavicles or upper chest

A client is performing a back squat with chains. During which of the following phases will the athlete encounter the greatest external forces?

concentric

A personal trainer does not review a client's medical history questionnaire prior to conducting the fitness assessment. During the fitness testing session, the client has a medical emergency. This action could be considered negligent based on which of the following?

conduct not consistent with standard of care

A new client says that they have been regularly walking 3-4 days per week for 4 months since being diagnosed with Type II diabetes. They record a definite increase in their HR while walking and would like to increase their activity. What action should the personal trainer take?

continue with moderate-intensity activity

Which of the following is an agreement or promise between two or more parties that creates a legal obligation to do or not to do something?

contract

Carbohydrate intakes of 7 to 10 g/kg body weight per day is recommended for clients participating regularly in which of the following activities?

cross-country skiing 90 min per day

A weight belt would have the biggest safety impact and most likely be recommended for use during which of the following lifts?

deadlift - 3 reps at 93% 1RM

Which of the following is classified as a high-intensity plyometric drill?

depth jump

Which of the following should be performed after identifying trainer-client compatibility?

discussing the client's goals

Which of the following actions should be observed during foot strike that leads to improved running efficiency?

dorsiflexing the foot and striking the ground with the foot slightly ahead of the body's center of gravity

Which of the following best describes proper technique when using skipping as a plyometric activity?

drive the toes of the lead leg in a dorsiflexed position while raising the leg forward and up to 90 degrees of hip and knee flexion

A personal trainer is designing a compound set for a client's training session. Which of the following should be paired with the front squat?

dumbbell lunge

When is it most appropriate for a personal trainer to administer a health/medical questionnaire?

during the client's health appraisal screening

When should the personal trainer administer an informed consent form to a client?

during the health appraisal screening

Which of the following should be part of a fitness facility's emergency plan?

duties of each staff member should be described

Which stretching technique most closely simulates movements that occur in activities of daily living?

dynamic stretching

If an athlete is performing a movement commonly referred to as a "negative," they are employing which of the following muscle actions?

eccentric

Which of the following physiological adaptations is most likely to occur in response to an aerobic endurance training program?

enhanced ventricular hypertrophy

Which of the following is the most important for maintaining proper form during a low-pulley seated-row?

erect torso

Which of the following muscles acts isometrically during the deadlift?

erector spinae

Which type of landing surface would result in an extended amortization phase during plyometric training?

exercise mat

A personal trainer's client asks why the previous client was wearing a knee brace. The personal trainer should respond with which of the following statements?

explain that the information is confidential

Which of the following is a common error when performing the semistraddle (modified hurdler's stretch)?

externally rotate the thigh while reaching towards the foot

Extensive reliance upon which of the following energy systems is associated with lactate accumulation in the muscle?

fast glycolysis

What is the correct progression of performing the power clean exercise?

first pull, transition, second pull, catch

When observing a client performing the Romanian Deadlift, which of the following would be considered a common error?

flexing forward during the downward movement

Which movement is a common error when performing the lat pulldown exercise?

flexing the trunk when pulling the bar down

When should the client-trainer agreement be completed?

following the initial client consultation

Which of the following describes systolic blood pressure?

force exerted against arterial walls during myocardial contraction

A client is learning to perform the stationary arm swing drill. Which of the following is an appropriate recommendation?

from a seated position, drive the arms forward and back while keeping the elbows flexed at approximately 90 degrees

Which of the following exercises would have the greatest impact on bone mineral density?

front squat

What plane of motion is a wide-grip pull-up performed in?

frontal

A client feels disoriented and confused after completing a routine warm-up on the treadmill. What action should the personal trainer take?

get the client in a comfortable and safe position immediately

Which of the following would be the most appropriate testing order when conducting a fitness evaluation with an obese client?

girth measurements, muscular endurance, cardiovascular endurance

A client's excessive posterior pelvic tilt has been linked to their low back pain. A stretching program should focus on which of the following musculature?

hamstrings

Which of the following describes the most appropriate hand position when performing the push-up?

hands placed about 2 to 3 inches (5.1-7.6 cm) wider than shoulder-width allowing for the elbows to point away from the trunk

Which exercise will require the personal trainer to observe without assisting the lifter?

hang clean

Which of the following arrangement of exercises would be most appropriate when the goal is to improve athletic performance?

hang power clean, back squat, leg curl

A new personal training client would like to participate in high-intensity interval training to lose weight. Which of the following will help to identify if this is appropriate during the initial training period?

health questionnaire

Which of the following is the difference between an individual's maximal heart rate and resting heart rate?

heart rate reserve

An Emergency Response Plan in a training facility should include strategies to handle which of the following untoward events?

heat-related illness

A 32-year-old female client has a waist circumference of 37 inches (94 cm) and a BMI of 27. What is her risk stratification for coronary heart disease?

high risk

Which combination of training factors would put a new client at the greatest risk for overtraining?

high training volume, low training intensity, one rest day per week

A male client wants to increase his testosterone and growth hormone levels. Which combination of training methods/exercises would be most effective?

high volume, short rest periods, multi-joint movements

Which of the following joint actions occurs during the concentric phase of the front squat?

hip extension

When compared with the high bar position, the low bar position in the back squat applies more torque to which of the following?

hip joint

Which of the following is a primary mover when performing hip flexion against an elastic band?

iliopsoas

Which of the following muscle groups act across the hip joint?

iliopsoas

An 11-year-old basketball player has been resistance training three times a week for 8 weeks under the guidance of a certified personal trainer. His strength has improved by 20-30% on most core lifts. Which of the following adaptations would most likely explain his gains in strength?

improved motor unit synchronization

The personal trainer should spot which of the following exercises?

incline dumbbell fly

A client demonstrates shortened step length when running but is seeking to improve their pace. Which of the following should be recommended?

increase gluteus maximus strength

A client is preparing for their first 5 k fun run and wants to improve their running speed. What is the best method resulting in an improvement to stride length?

increase leg strength to improve the rear leg drive

A personal trainer has identified the following nutrient intakes from a client's diet record. Carbohydrates - 2150 kcal Protein - 280 kcal Fat - 680 kcal The 145 lb (66 kg) male client has been moderately active and would like to gain at least 11 lb (5 kg) in lean tissue. What is an appropriate recommendation?

increase protein by 145 kcal

When programming suspension training, the personal trainer should adjust which of the following to decrease exercise intensity?

increase the body's floor angle

Which of the following is a short-term behavioral goal?

increase weight training sessions to 3 times per week

Which of the following adaptations would occur in the first few months after beginning an aerobic training program?

increased blood volume

Which of the following structural changes occurring within the muscle leads to improved aerobic endurance?

increased capillarization

Participation in aerobic endurance training results in which of the following physiological adaptations?

increased glycogen stores

After the first 4 weeks of a resistance training program, a previously sedentary client experiences a 15 lb (7 kg) increase in her 1RM bench press and a 25 lb (11.5 kg) increase in her 1RM leg press. Which of the following is primarily responsible?

increased motor unit recruitment

A client began a structured resistance training program 6-weeks ago. At the beginning of the program, he was unable to lift more than 115 lb (52 kg) when performing a barbell bench press exercise. During a recent training session, he was pressing 135 lb (61 kg). Which of the following adaptations would most likely explain his improvement?

increased neurological responses

What adaptation occurs during the first 8 - 10 weeks of resistance training resulting in a regulation of the amount of force produced?

increased rate of the electrical impulse

A client exercises three times per week for 30 min at 70 - 85% of HRmax. Which of the following is most likely to occur in the first 6 months?

increased red blood cell volume

Which of the following is a sign of overtraining?

increased resting diastolic blood pressure

After six months of consistent aerobic endurance training, an increase in a client's 1.5-mile (2.4 km) run time would most likely be attributed to

increased stroke volume

A client is preparing for her first 10-km race. The client has controlled Type I diabetes and has been cleared to exercise by her physician. Which of the following is the most effective method for preventing hypoglycemia during the race?

increasing carbohydrate intake

A personal trainer has identified the risks and benefits associated with participation in exercise and seeks to confirm that the client is aware of their responsibilities when participating in training sessions. This information is found where?

informed consent

Which of the following primarily dictates the degree to which an energy system contributes to the needed production of ATP?

intensity

During any given training session, the predominant energy system utilized is determined primarily by

intensity of training session

A 22-year-old female runs on the treadmill for 60 minutes 3 times a week. Once her warm-up is complete, she alternates working near a 5-minute mile pace for 5 minutes, then a 5-minute recovery period of a 10-minute mile. What is the best term to describe this type of training?

interval

A training group varies their intensity between high and low during a 10-mile (16-km) training session. What type of training is this?

interval

After successfully running a 5K race, your client now wants to run a 10K. When asked why, your client explains the mental high they got from completing the race and how they have a new love for exercise after the experience. What physiological/behavioral phenomenon may explain your client's emotions?

intrinsic motivation and self-determination

A client recently completed a shoulder rehabilitation program where the exercises were performed on a device that controlled the speed of the movement. What type of equipment was used?

isokinetic machine

When conducting a fitness assessment, a personal trainer noted that the client could move several limbs to a position that exceeded what was considered a normal ROM at the joint? Which of the following is the cause of this situation?

joint hyperlaxity

Which of the following exercises is the most appropriate to include for a client beginning a plyometric program for the first time?

jump to box

A personal trainer observes a client performing a woodchop on the cable machine by rotating the torso as they pull the handle down across the body. What additional actions should the trainer observe?

keep the elbows fully extended during rotation of the torso

Which of the following best describes proper technique when instructing a client how to perform a cable wood chop?

keep the feet shoulder width-apart

A personal training client is performing a lying knee-to-chest stretch with the right leg. Which of the following is the best recommendation?

keep the left leg in contact with the floor

Which of the following best describes proper technique when instructing a client to perform preacher biceps curls?

keep the upper torso against the pad and perpendicular to the floor

In contrast to the back squat, the front squat applies more torque to which of the following?

knee joint

What is the correct position of the leg when cycling on a stationary bike?

knee slightly flexed at bottom pedal position

At what point does the rate of lactate production by the muscles exceed the rate of clearance?

lactate threshold

Which of the following would be considered incorrect technique when performing the single-leg hop?

land in the beginning position on the opposite foot

Which of the following resistance training machines would be best placed along a wall or pillar?

lat pulldown

Which of the following muscles is a prime mover during the bent-over row exercise?

latissimus dorsi

Which of the following muscles is working eccentrically during the downward phase of the bent-over row exercise?

latissimus dorsi

Which of the following is an open kinetic chain exercise?

leg (knee) curl

Which of the following pairs of exercises is an example of a superset?

leg (knee) extension, leg (knee) curl

A personal trainer steps away to respond to a text message while instructing a client on the bench press. The client sustains an injury while performing the exercise. Which of the following describes the potential liability of the personal trainer?

liable, because the personal trainer was negligent

A certified personal trainer is starting a strength and conditioning program for a group of youth athletes aged 10-11 yrs. Which of the following would be the most appropriate training load and volume at the beginning of the program?

light to moderate weight for 1 to 2 sets x 8 to 12 repetitions

Which of the following instructions should be provided to a client when performing a standing heel raise on a step?

lower the heels below the height of the step if comfortable

Which of the following exercises, when being performed by a client, should be spotted by the personal trainer?

lying triceps extension

Which of the following actions should occur during the good morning exercise?

maintenance of slight knee flexion during movement

Which of the following is a positive risk factor for cardiovascular disease?

male - 46 years old

A 48-year-old female postal worker is on cholesterol medication, quit smoking 5 months ago, and reports shoulder pain when walking and delivering mail on her 3-mile route. She would like to add resistance training and begin a more vigorous training program. What is the appropriate recommendation?

medical clearance is not necessary prior to training

Which of the following is the method of measuring aerobic exercise intensity based on increments of resting oxygen uptake?

metabolic equivalent

Which of the following decreases with chronic resistance training and increases with chronic aerobic training?

mitochondrial density

Resistance training-induced adaptations within which of the following structures are responsible for the initial increase in muscle strength?

motor unit

An exercise facility has 8 lifting platforms in a row that are positioned down the middle of the room. Along the wall on one side, there are 8 consecutive power rack stations. Along the wall on the other side, there is a free weight area with dumbbell racks and benches. The main pathway is 2.5 ft wide. Which of the following is the best recommendation to improve the safety of this room?

move the lifting platforms to allow a main pathway of 3 ft

An acute bout of resistance training will result in a decreased concentration of which of the following?

muscle glycogen

Which of the following is increased as a result of a warm up?

muscle temperature

A client's training program involves the performance of 3 sets of 10 repetitions at 75% 1 RM with 30 sec of rest. What is the training goal?

muscular hypertrophy

A personal trainer eliminates the last sprint interval of an exercise session because the client gave full effort on the first five. Which of the following techniques was used?

negative reinforcement

In order to improve a client's nutritional habits, a personal trainer aids in removing and disposing of unhealthy foods from a client's pantry. Which of the following best characterizes this motivational technique?

negative reinforcement

Where should a personal trainer's hands be placed when providing manual resistance to a client performing a lateral raise?

on the upper region of the forearms

Which goal is associated with the least amount of personal control?

outcome

Which of the following identifies why a client's foot strike lands in front of their center of gravity?

overstriding

Which of the following is the correct order of energy systems relative to running at steady state for 20 min, playing basketball, and 4 sets of 400 meter sprints?

oxidative, phosphagen, glycolytic

Which of the following types of training would elicit the greatest increase in the size and number of mitochondria in a skeletal muscle fiber?

pace/tempo training

The fundamental landing position for a single leg hop during a plyometric training session is which of the following?

partial squat

Which of the following drills would be best for improving stride length?

partner-assisted towing

The hold-relax method of PNF stretching is performed by following what sequence of activities?

passive stretch, isometric contraction, passive stretch

What are the primary muscles involved in the performance of the flat dumbbell fly exercise?

pectoralis major, serratus anterior, anterior deltoids

Which of the following training loads and volumes would be most appropriate for a 45-year-old client who has been training three days per week for approximately 6 months and wishes to develop muscular hypertrophy?

performing 3 sets of 10-12 repetitions at 70-75% of the 1RM

During a personal training session in a client's home, the client's 15-year-old daughter trips on the base of the weight bench and is injured. Who may be legally responsible?

personal trainer and client

The energy system with the highest rate of production of ATP is which of the following?

phosphagen

Which of the following energy systems can produce ATP at the greatest rate?

phosphagen

A personal trainer was asked to help design a home gym. Where should the personal trainer recommend the mirrors be placed?

position bottom edge at a minimum of 20 in. (51 cm) off the floor

A personal trainer offers free sessions to a client who achieves her goals within a predetermined time period. Which of the following best describes this motivational technique?

positive reinforcement

After completing a difficult training session, the personal trainer gives the client a high-five. Which of the following best describes this form of motivation?

positive reinforcement

After establishing a client's program goals, the certified personal trainer recommends the individual buy a new pair of running shoes as a reward once they've attained their goals. Which of the following motivational techniques does this best represent?

positive reinforcement

What motivational technique is practiced when a client states, "I enjoy doing squats"?

positive self-talk

What muscles are antagonistic during the bench press?

posterior deltoid, biceps

In which phase of the facility design and planning process should the needs analysis and feasibility study be conducted?

predesign phase

Which of the following exercises should be recommended when a client is seeking to stretch the piriformis?

pretzel

The use of an RPE scale is an indication of which of the following while training?

psychological and physiological effort

Which of the following is considered an error when performing an abdominal crunch on a machine?

pulling with the hands

Which of the following demonstrates that a client is performing a flat barbell bench press correctly?

push the bar in a backward motion until the elbows are extended

Which of the following arrangement of exercises would be most appropriate when the goal of the training session is to improve power?

push-press, front squats, bench press

Which of the following is an example of a closed kinetic chain exercise?

push-up

Which of the following muscle groups are concentrically involved during the upward movement phase of the lead leg of the step-up exercise?

quadriceps

How often should the emergency response plan policies and procedures be reviewed and practiced by a training facility?

quarterly

A male client's assessment results are as follows: Age - 54 BP - 118/ 76 RHR - 66 BF - 27% VO2max - 39 ml/kg/min Medication(s) - Beta blocker Which of the following would be the most appropriate measure of exercise intensity?

rating of perceived exertion

A sedentary 42-year-old male has decided to start an exercise program after episodes of breathlessness and dizziness while working. What course of action is most appropriate for the personal trainer to take?

recommend a medical clearance prior to the start of exercise

A personal trainer notices that a client checked "yes" to one of the general health questions on the PAR-Q+ form. What action should the personal trainer take?

recommend the client contact their physician prior to starting or increasing physical activity

When seeking to reduce the work required to move a heavy load, which of the following actions would be most appropriate?

reduce the perpendicular distance from the weight to the joint

A client with shoulder impingement asks their personal trainer for a rehabilitative exercise program. Which of the following is the most appropriate action for the personal trainer?

refer the client to a medical professional

A personal trainer reviews the report from a dietary recall of a client known to be hypertensive. The sodium intake is approximately 2,500 mg /day. Which of the following actions should the personal trainer take?

refer the client to a registered dietitian

A personal trainer's client identifies that they had success following a ketogenic diet. Therefore, they ask the personal trainer to provide a long-term meal plan based upon ketogenic food options. What should be the response of the personal trainer?

refer the client to a registered dietitian for assistance

When conducting a fitness assessment that includes multiple tests in a single session, which of the following testing orders is recommended?

resting blood pressure, skinfold, YMCA bench press, Rockport walking test

A client is seeking to strengthen the muscles required when performing a backhand in tennis. Which exercise should be included in the training program?

reverse fly

How might a personal trainer determine what factors will have a positive impact on a new client's training success?

review the client's lifestyle questionnaire

Which of the following would be considered a technique error when performing a back extension on a machine?

rising from the seat during the concentric phase

Performing a health assessment and fitness screening on a new client is an example of which legal defense strategy?

risk management

A 35-year-old female client is preparing for her first -5K (3.1-mile) run after beginning a daily walk/jog program 2 months ago. Her resting heart rate is 65 bpm and she has a predicted VO2max of 40 ml/kg/min. What is the appropriate recommendation?

running 20 - 30 min at 140 - 150 bpm 3 days per week

When discussing dietary fat intake, which of the following is an appropriate recommendation?

saturated fat should be less than 10% or 1/3 of your total dietary fat intake

When developing a resistance training program for a group of prepubescent children, the personal trainer should observe which of the following guidelines?

select multi- and single-joint exercises for the program

An avid runner uses the treadmill to train during inclement weather conditions. What adjustment should be made to compensate for real-world conditions?

set the gradient to 1%

Which of the following recommendations is most appropriate when setting up a client to run on a treadmill?

set the treadmill grade to approximately 1%

Which of the following symptoms indicates that a client may have anorexia nervosa and should be referred to a professional for help?

severely restricting food intake

Which of the following is a structural exercise?

shoulder press

A client recovering from a patellofemoral injury is referred to a personal trainer by a physical therapist. The client is instructed to limit closed chain knee movements to less than 90 degrees of flexion. Which of the following exercises would be the most appropriate to include in the client's program?

single-leg balance

Which of the following order of plyometric drills is listed from low to high intensity?

skip, jump from box, double-leg hop, depth jump

Which of the following is the primary mover of focus when performing the seated calf (heel) raise?

soleus

When training a client to use a stair stepper, which of the following recommendations is most appropriate?

stand upright and take deep steps (4 - 8 in. or 10 - 20 cm)

A client is performing a standing heel raise by fully plantar flexing the feet and ankle while keeping the torso erect, legs and feet parallel, and the knees flexed. What instructions should the personal trainer provide?

stand with the knees extended fully during the up- and downward movement phases

Which term refers to the adherence to the professional guidelines of the personal training field?

standard of care

A weightlifting belt would be appropriate during which of the following activities?

standing shoulder press - 4 sets of 4 reps @ 90% 1 RM

A novice group of male and female athletes complete a 10-week resistance training program. Which of the following best describes their changes in strength?

strength gains are due to neural adaptations

Which of the following is an involuntary physiological response caused by a rapid change in the muscle length?

stretch reflex

Performance of which of the following exercises will result in the greatest activation of the erector spinae?

supine hip lift on a ball

When performing the abdominal crunch on a stability ball, how should a client's body be positioned?

supine with the lumbar to lower thoracic region of the spine on the apex of the ball

When providing instructions for the performance of a kettlebell swing, which of the following instructions is provided for the backward movement phase?

swing the kettlebell backward until the torso is nearly parallel to the floor and the kettlebell is past the vertical line of the body

When performing the bench press, the anterior deltoid acts in what manner?

synergist

Which of the following is a measure of the pressure exerted against the arterial walls during ventricular contraction?

systole

Which of the following methods should be used when performing a skinfold measurement of the thigh?

take a vertical fold on the anterior aspect of the thigh midway between the hip and knee joints

Which of the following methods should be used when collecting a skinfold measurement of the calf?

take a vertical skinfold on the medial side of the calf 1 cm (0.4 inches) above the mark, and measure the fold at the maximal girth

When developing a program to increase range of motion, what factor typically has a positive influence on the range of motion of all joints?

temperature

Which of the following best describes appropriate arm action when running a 10k race?

the arms should move slightly inward with the hands reaching chest height

A client is observed performing a split squat jump. Which of the following patterns of movement should be corrected?

the client drops to 45 degrees of knee flexion

Which of the following guidelines should a personal trainer use to determine the stability ball size for a client?

the client's hips should be slightly higher than parallel to the floor when sitting on the ball

Which of the following describes the recommended arm position when walking fast?

the elbows should be held at about 90 degrees of flexion

At what point does supervision begin in the client -trainer relationship?

the first contact

An individual tips over a dumbbell in the free-weight area at their club. Who is the most liable for their injury?

the health club

Which of the following describes the amortization phase during a sprint?

the turnaround time from landing to pushing off

A personal trainer manually stretches and massages the muscles of her clients at the end of a training session. Is there a safety or legal concern?

there are legal concerns as the actions are not within scope of practice

A personal trainer rewards their client with a free protein shake after completing their workouts. This action can have a negative effect on which of the following?

there should be about a 50% chance of successfully attaining the goal

Which of the following is recommended when determining an effective, yet challenging goal?

there should be about a 50% chance of successfully attaining the goal

What factor differentiates power from work?

time

What is a common mistake of the predesign phase?

to plan the facility based on current needs only

Which of the following should be used to calculate the volume-load of a resistance training session?

total reps x load

A client has been using a pedal-based stair climber for only 2 weeks and is seeking to increase the workload demand. Which of the following recommendations could be made?

touch the handrail with only one hand

A client was diagnosed with severe knee osteoarthritis but does not want surgery. She would like to participate in an exercise program that focuses on losing body fat. Which of the following exercises would be contraindicated for this client?

treadmill jogging

Which of the following parts of exercise machines should be cleaned daily?

upholstery

A client is rehabilitating from an injury to the hip and knee but would like to participate in cardiovascular training. Which of the following would be most appropriate?

upper body ergometer

Which of the following best describes the concentric force-velocity relationship of skeletal muscle during a maximal effort?

velocity increases, concentric force decreases

In resistance training, overtraining is most often associated with a rapid increase in which of the following?

volume

Which of the following is indicative of a female with metabolic syndrome?

waist circumference-36 in. (91 cm), BP-140/85 mmHg, HDL-45 mg/dl

Which of the following series of stretches would be most appropriate prior to a heavy resistance training session inclusive of cleans and squats?

walking knee tuck, inverted hamstring stretch, lunge walk, side step squats

A personal trainer is conducting training sessions in various outdoor locations. Which of the following should be used for reasons of versatility and application to activities of daily living?

weighted bags

Which of the following coaching cues would be considered most appropriate when teaching a client how to perform the butterfly stretch?

while leaning forward, slightly push the elbows down and pull the feet towards the body

How should the seat be determined on a stationary bike?

with the knee slightly bent when the ball of foot is on the pedal at lowest point of rotation

A beginning client is struggling to perform a barbell front squat. Which of the following would be an appropriate regression?

zombie squat

Which of the following protocols is most appropriate for an experienced 73-year-old client seeking to improve their strength?

1 set of 4 - 6 reps at 85%

A personal training client began participating in 10k fun runs a year ago and would like to become more competitive. Which of the following submaximal assessments can the personal trainer conduct to estimate their current VO2max?

1.5-mile (2.4 km) run

A 65-year-old male would like to begin a resistance training program. Which of the following repetition ranges and intensities would be most appropriate?

10 to 15 x 60% to 75% of 1 RM

When programming to increase muscular power which of the following rest intervals should be assigned between sets?

2 - 5 min

A moderately active female client weighs 125 lb (56.8 kg). Which of the following is an accurate estimate of her daily caloric needs?

2,125 kcals/day

A client weighs 110 lb (50 kg) and exercises frequently. A diet record reveals an average daily intake of the following: Protein - 100 g Carbohydrate - 450 g Fat - 40 g What is the client's current average caloric intake?

2,550 kcal

A 44-year-old male client weighs 220 lb (100 kg) and exercises 7 days a week. A diet record reveals an average daily intake of the following: Protein - 100 g Carbohydrate - 450 g Fat - 40 g What is the client's current average caloric intake?

2,560 kcal

How often should guide rods on selectorized machines be cleaned and lubricated?

2-3 times per week

The optimal area for body weight training in a gym is which of the following?

49 sq ft.

What is the estimated number of repetitions a client might be expected to perform of an exercise when using 87% of 1RM?

5

What is the purpose of the PAR-Q?

To identify if the client needs to obtain medical clearance