NSCA CPT || A+ Guaranteed.
What is within-session variation? correct answers Involves altering one or more training variable
during a workout:
Examples: Utilizing longer rest periods with the core exercises and shorter periods with the
assistance exercises.
Along with altering the intensities of different exercises and the use of cluster sets
---> Typically not needed for beginner clients but can be a useful method of introducing training
variety to intermediate or advanced lifters
What is "Within-week variation"? correct answers Involves differing training variables from one
training session to the next within one week
What is "Between-week variation"? correct answers Involves progressing or decreasing training
volume, intensity or frequency from one training week to the next
For a beginner client with hypertension, what is the most appropriate resistance training goal?
correct answers Muscular endurance: Because it has the lowest intensity which serves to
decrease resting blood pressure and will prevent excessive hypertension during resistance
exercise.
One to three sets of 16 to 20 reps at 50 to 60% of 1RM with longer than typical rest intervals of 2
to 3 minutes to recommended as a starting protocol for clients with hypertension.
How long should a static stretch be held? correct answers Since static stretches should be moved
at a slow, constant speed to the end point to relax and simultaneously lengthen the stretched
muscle 30 seconds is recommended.
During sub-maximal exercise, which of the following endocrine adaptations occur as a result of
chronic aerobic exercise? correct answers Lower increased glucagon release and lowered
increase epinephrine release. Aerobic endurance training generally leads to a blunted response in
hormone release at the same level of absolute sub-maximal exercise. These changes are short-
lived, however, can deteriorate in as little as 72 hours with no exercise.
-Cortisol and growth hormone releases is stunted at sub-maximal exercise.
What is the cause for the decrease in total peripheral resistance observed in response to acute
aerobic exercise? correct answers Vasodilation: This occurs in order to supply the working
muscles with needed oxygen. During exercise, a greater proportion of blood is shunted to the
exercising skeletal musculature where it is needed. At the same time, blood flow to the other,
non-essential, areas of the body is decreased.
,What are the functions of cortisol as a response to increased aerobic metabolism? correct
answers Promotes the use of fat as an energy source and stimulates the conversion of protein for
use in glycolysis.
How do you increase the intensity of a lower body plyometric drill? correct answers 1)
Increasing the height and distance of the drill
2) Performing the drill on a single leg
What increases as an acute response to resistance training? correct answers -Number of motor
units recruited
-Hydrogen ion concentration
What is the reason for the initial increase in blood volume during the first few days of beginning
an aerobic training program? correct answers Increase plasma volume - This occurs within 24
hours, however, the accompanying increase in red blood cell volume takes a few weeks just not
initially.
What type of client require the least amount of variation in their programming? correct answers
Novice clients
During a clients initial training session, which of the following training principles is the MOST
important to implement? correct answers Overload: In order for the client to adapt and improve,
a training stress greater than what they used to must be applied. As it is the first session, and
especially if the client is previously untrained, this overload does not have to include a large
volume or a high intensity. As time is spend training the client, the other training principles will
become more important.
What decreases in response to increasing intensity of aerobic exercise? correct answers
Proportion of fat utilization: As exercise intensity increases a greater proportion of energy will be
derived from carbohydrate. This is an indication of the need for a greater rate of energy
production (which carbs provide) and an increased reliance on the anaerobic energy pathways.
This is not to say that the amount of fat used as energy decreases (in fact it increases) but the
relative amount compared to carbs decreased.
What increases: Minute ventilation and respiratory exchange ratio
Which of the following exercise pairs would be considered a compound set?
1) Front squats and seated row
2) Bench press and seated row
3) Bench press and push ups correct answers Bench press and push ups
Why? A compound set is one in which the two paired exercises train the same muscle group.
There would be little to no rest between the two exercises. Compound sets are often used by
bodybuilders in an attempt to induce muscular hypertrophy.
,What of the following muscle actions have been shown to be the greatest stimulus for muscle
hypertrophy to occur?
1) Eccentric
2) Concentric
3) Isometric correct answers Eccentric: This type of muscle action causes the most muscle
damage. Is is believed that hypertrophy occurs, at least partly, in response to muscle damage.
Eccentric muscle actions also cause the highest degree of delayed onset muscle soreness and,
therefore, the volume of this type of training must be managed.
A client with a disc herniation is hoping to continue exercising. Which of the following exercises
should NOT be included in this client's training program?
1) Lunge
2) Sit-ups
3) Standing biceps curls correct answers Sit ups: This is because sit ups involves lumbar flexion,
a contraindicated movement for an individual with this injury. Any lumbar rotation is also not
advised for a client with a disc herniation. Any abdominal exercises performed by this client
should involve lumbar stabilization.
Which of the following is most likely to occur FIRST when a client no longer participates in
resistance exercise?
1)Decrease in maximal oxygen consumption
2)Loss of slow-twitch cross-sectional area
3)Loss of fast-twitch cross-sectional area correct answers Loss of fat-twitch cross-sectional area:
The strength and power losses from resistance exercise detraining are due to muscle mass loss
and changes in neuromuscular function. This muscle atrophy of skeletal muscle occurs faster in
the fast-twitch muscle fiber. The detraining process, however, is relatively slow and it may take a
client months to reach their pre-training state.
What endocrine responses occur in reaction to a bout of aerobic (dependent on oxygen) exercise?
correct answers Increase in glucagon secretion, decrease in insulin secretion: Because an
increase in glucagon secretion stimulates a conversion of glycogen to glucose to increase the
glucose available to be transported into cells. Therefore, the increased transport of glucose to
cells provided by insulin is not needed as much. Increased glucagon release also enhances fat
breakdown in tissues and increases plasma fatty acids to be used in exercise metabolism.
A pregnant client is in the middle of her second trimester. Which of the following exercises
should NOT be included in her resistance training program?
1) Lunges
2) Dumbbell chest press
3) Seated overhead press correct answers Dumbbell chest press: After the first trimester of
pregnancy, the supine (back-lying) position results in restricted venous return of blood to the
, heart. This is because the enlarged uterus may occlude the veins. In addition, this potion reduces
cardiac output and may cause supine hypotensive syndrome.
A back squat can be classified as which of the following types of exercises?
1) Multi-joint
2) Structural
3) Core
4) Small muscle group
5) Power correct answers Multi-joint, structural & core: Because the back squat uses two or more
primary joints, engages large muscle groups and loads the axial skeleton. The back squat is an
exercise that could be a primary exercise in a training program because it can help clients
achieve their specific training goals. The back squat can be used to improve muscular endurance,
hypertrophy or muscular strength.
A client has been training with a variety of resistance training methods for nine months and
wants to preform a spilt routine. How many days per week should this client perform resistance
training? correct answers Four: The client would be considered to have an intermediate training
status and is cleared to train with a spilt routine at this frequency. Training status and fitness
level are primary determinants of training frequency. Other factors, such as overall stress level
and the overall training program, can factor into choosing frequency as well.
Which of the following does NOT account for any strength gains in children?
1) Improved motor skill performance
2) Hypertrophy
3) Neural adaptations correct answers Hypertrophy: Children lack sufficient levels of circulating
androgens to stimulate increases in muscle cross-sectional area. Children participating in
supervised, safe weight training programs have been shown to increase muscular strength above
and beyond the accompanying growth and maturation. These strength gains can be as high as 30
to 40 percent improvement over a few months.
For which of the following special populations must a personal trainer pay close attention to a
client's footwear?
1) Those with hyperlipidemia
2) Those with diabetes mellitus
3) Those who are recovering from eating disorders correct answers Diabetes mellitus: Many of
this population have a lack of or lessened sensation in the feet and a decreased healing reaction.
This makes this population susceptible to blisters and other foot injuries. Ensuring a client with
diabetes mellitus has shoes that are comfortable and well-fitting is essential.
Which of the following accounts for the increase in strength during the first two months of
beginning a resistance training program?
1) Increase in muscle size
What is within-session variation? correct answers Involves altering one or more training variable
during a workout:
Examples: Utilizing longer rest periods with the core exercises and shorter periods with the
assistance exercises.
Along with altering the intensities of different exercises and the use of cluster sets
---> Typically not needed for beginner clients but can be a useful method of introducing training
variety to intermediate or advanced lifters
What is "Within-week variation"? correct answers Involves differing training variables from one
training session to the next within one week
What is "Between-week variation"? correct answers Involves progressing or decreasing training
volume, intensity or frequency from one training week to the next
For a beginner client with hypertension, what is the most appropriate resistance training goal?
correct answers Muscular endurance: Because it has the lowest intensity which serves to
decrease resting blood pressure and will prevent excessive hypertension during resistance
exercise.
One to three sets of 16 to 20 reps at 50 to 60% of 1RM with longer than typical rest intervals of 2
to 3 minutes to recommended as a starting protocol for clients with hypertension.
How long should a static stretch be held? correct answers Since static stretches should be moved
at a slow, constant speed to the end point to relax and simultaneously lengthen the stretched
muscle 30 seconds is recommended.
During sub-maximal exercise, which of the following endocrine adaptations occur as a result of
chronic aerobic exercise? correct answers Lower increased glucagon release and lowered
increase epinephrine release. Aerobic endurance training generally leads to a blunted response in
hormone release at the same level of absolute sub-maximal exercise. These changes are short-
lived, however, can deteriorate in as little as 72 hours with no exercise.
-Cortisol and growth hormone releases is stunted at sub-maximal exercise.
What is the cause for the decrease in total peripheral resistance observed in response to acute
aerobic exercise? correct answers Vasodilation: This occurs in order to supply the working
muscles with needed oxygen. During exercise, a greater proportion of blood is shunted to the
exercising skeletal musculature where it is needed. At the same time, blood flow to the other,
non-essential, areas of the body is decreased.
,What are the functions of cortisol as a response to increased aerobic metabolism? correct
answers Promotes the use of fat as an energy source and stimulates the conversion of protein for
use in glycolysis.
How do you increase the intensity of a lower body plyometric drill? correct answers 1)
Increasing the height and distance of the drill
2) Performing the drill on a single leg
What increases as an acute response to resistance training? correct answers -Number of motor
units recruited
-Hydrogen ion concentration
What is the reason for the initial increase in blood volume during the first few days of beginning
an aerobic training program? correct answers Increase plasma volume - This occurs within 24
hours, however, the accompanying increase in red blood cell volume takes a few weeks just not
initially.
What type of client require the least amount of variation in their programming? correct answers
Novice clients
During a clients initial training session, which of the following training principles is the MOST
important to implement? correct answers Overload: In order for the client to adapt and improve,
a training stress greater than what they used to must be applied. As it is the first session, and
especially if the client is previously untrained, this overload does not have to include a large
volume or a high intensity. As time is spend training the client, the other training principles will
become more important.
What decreases in response to increasing intensity of aerobic exercise? correct answers
Proportion of fat utilization: As exercise intensity increases a greater proportion of energy will be
derived from carbohydrate. This is an indication of the need for a greater rate of energy
production (which carbs provide) and an increased reliance on the anaerobic energy pathways.
This is not to say that the amount of fat used as energy decreases (in fact it increases) but the
relative amount compared to carbs decreased.
What increases: Minute ventilation and respiratory exchange ratio
Which of the following exercise pairs would be considered a compound set?
1) Front squats and seated row
2) Bench press and seated row
3) Bench press and push ups correct answers Bench press and push ups
Why? A compound set is one in which the two paired exercises train the same muscle group.
There would be little to no rest between the two exercises. Compound sets are often used by
bodybuilders in an attempt to induce muscular hypertrophy.
,What of the following muscle actions have been shown to be the greatest stimulus for muscle
hypertrophy to occur?
1) Eccentric
2) Concentric
3) Isometric correct answers Eccentric: This type of muscle action causes the most muscle
damage. Is is believed that hypertrophy occurs, at least partly, in response to muscle damage.
Eccentric muscle actions also cause the highest degree of delayed onset muscle soreness and,
therefore, the volume of this type of training must be managed.
A client with a disc herniation is hoping to continue exercising. Which of the following exercises
should NOT be included in this client's training program?
1) Lunge
2) Sit-ups
3) Standing biceps curls correct answers Sit ups: This is because sit ups involves lumbar flexion,
a contraindicated movement for an individual with this injury. Any lumbar rotation is also not
advised for a client with a disc herniation. Any abdominal exercises performed by this client
should involve lumbar stabilization.
Which of the following is most likely to occur FIRST when a client no longer participates in
resistance exercise?
1)Decrease in maximal oxygen consumption
2)Loss of slow-twitch cross-sectional area
3)Loss of fast-twitch cross-sectional area correct answers Loss of fat-twitch cross-sectional area:
The strength and power losses from resistance exercise detraining are due to muscle mass loss
and changes in neuromuscular function. This muscle atrophy of skeletal muscle occurs faster in
the fast-twitch muscle fiber. The detraining process, however, is relatively slow and it may take a
client months to reach their pre-training state.
What endocrine responses occur in reaction to a bout of aerobic (dependent on oxygen) exercise?
correct answers Increase in glucagon secretion, decrease in insulin secretion: Because an
increase in glucagon secretion stimulates a conversion of glycogen to glucose to increase the
glucose available to be transported into cells. Therefore, the increased transport of glucose to
cells provided by insulin is not needed as much. Increased glucagon release also enhances fat
breakdown in tissues and increases plasma fatty acids to be used in exercise metabolism.
A pregnant client is in the middle of her second trimester. Which of the following exercises
should NOT be included in her resistance training program?
1) Lunges
2) Dumbbell chest press
3) Seated overhead press correct answers Dumbbell chest press: After the first trimester of
pregnancy, the supine (back-lying) position results in restricted venous return of blood to the
, heart. This is because the enlarged uterus may occlude the veins. In addition, this potion reduces
cardiac output and may cause supine hypotensive syndrome.
A back squat can be classified as which of the following types of exercises?
1) Multi-joint
2) Structural
3) Core
4) Small muscle group
5) Power correct answers Multi-joint, structural & core: Because the back squat uses two or more
primary joints, engages large muscle groups and loads the axial skeleton. The back squat is an
exercise that could be a primary exercise in a training program because it can help clients
achieve their specific training goals. The back squat can be used to improve muscular endurance,
hypertrophy or muscular strength.
A client has been training with a variety of resistance training methods for nine months and
wants to preform a spilt routine. How many days per week should this client perform resistance
training? correct answers Four: The client would be considered to have an intermediate training
status and is cleared to train with a spilt routine at this frequency. Training status and fitness
level are primary determinants of training frequency. Other factors, such as overall stress level
and the overall training program, can factor into choosing frequency as well.
Which of the following does NOT account for any strength gains in children?
1) Improved motor skill performance
2) Hypertrophy
3) Neural adaptations correct answers Hypertrophy: Children lack sufficient levels of circulating
androgens to stimulate increases in muscle cross-sectional area. Children participating in
supervised, safe weight training programs have been shown to increase muscular strength above
and beyond the accompanying growth and maturation. These strength gains can be as high as 30
to 40 percent improvement over a few months.
For which of the following special populations must a personal trainer pay close attention to a
client's footwear?
1) Those with hyperlipidemia
2) Those with diabetes mellitus
3) Those who are recovering from eating disorders correct answers Diabetes mellitus: Many of
this population have a lack of or lessened sensation in the feet and a decreased healing reaction.
This makes this population susceptible to blisters and other foot injuries. Ensuring a client with
diabetes mellitus has shoes that are comfortable and well-fitting is essential.
Which of the following accounts for the increase in strength during the first two months of
beginning a resistance training program?
1) Increase in muscle size
