I don't know if anyone out there is in the same boat I was in.. but I just couldn't find any solid answers on what kind of material to study for this exam. I understand that we should all know everything, but when it comes to taking a test like this, a little FREE direction can be very helpful. I refused to pay hundreds of dollars on prep classes and practice exams. I just bought the text and studied it for a month like my life depended on it. I just finished the exam an hour ago and I'm very happy to say I scored a 120/140 (87%). **well.. I'm kinda happy.. I'm a perfectionist so anything less than 140/140 is disappointing.** Regardless, what I want to do is give all of you an idea of the kind of questions to expect for each of the 4 sections outlined in the NSCA handbook.
I'm not going to give specific questions because that would be a breach of my agreement with the NSCA , but I'm going to try my best to help everyone out and save you all a little money.
This information pertains to the computer based exam:
Exercise Technique was the first section for me. There were about 35 questions right off the bat that showed a short video of someone performing an exercise that you have to observe. The question pops up before the video, so make sure you read it first and look at the 4 answers before you start the video. You will only be allowed to watch the video ONCE, so you want to know what to look for. For example, if you read a question like "As a trainer, what recommendation would you make to the woman performing this exercise?", and the answer choices are A) Move her feet further apart. B) Change her grip. C) Place her weight on the forefoot. D) Continue as demonstrated.; then you should already have an idea of what kind of exercise is about to take place in the video. This gives you a second to gather your thoughts and recall common mistakes for Squats or Leg presses. When you click to start the video, start running down the answers in your head as you watch. In this case, her feet are too close and are causing her knees to come out of proper position. The answer then, is A. As long as you've been in the gym and have a good idea of proper form, it will be easy to spot problems in the videos.
The other exercise technique questions were in a format where there was a paragraph describing a clinical situation. There are about 5 or 6 of these situations on the test that comprise about 20-25 questions. Example:
48 year old man who regularly participates in physical activity; Father died of M.I. at 52 years old; Mother is Diabetic (II), 70 years old; Sister is healthy, 38 years old.
Stopped smoking 8 months ago
BP 128/80
Cholesterol unknown
BMI 19%
Waist 34 inches
He is an avid participant in running and cycling events and is generally healthy, but he has experienced lower back pain in the past and poor flexibility in lower extremities. He has also experienced a torn meniscus in his right knee which was surgically repaired when he was 37 years old. He would like to lose a few pounds and improve his 5K time.
Be ready to answer questions on this information concerning diet, workout routine, recommended exercises, training frequency.. stuff like that. You won't really have to do any hardcore calculations. But maybe they'll ask something like. If he wanted to run back to back 5K events and he was worried about restoring his energy level in between, what should he eat. Carbs/ Sugar (Bagel and Jelly), Protein (Chicken), Fats (1 Pint of Olive oil), .. something like that. I think you get it. I personally drink Olive Oil in between every major event.. showering.. waking up.. laying in bed looking at the ceiling.. Olive oil. Yum.
Oh.. and something I found interesting.. there were questions on exercises that were not in the textbook. Go figure.. Usually you can just reason it out. Just stay calm and look at the answers.. you'll be able to narrow it down. I got 44/45 questions on that part so it obviously isn't too bad.
DON'T get bogged down in memorizing tables and formulas like I did. I spent almost two weeks trying to get all those VO2 Max tables and RDI Vitamin things under control. What a waste of time.. Know your KORVONEN/ APMHR. There wasn't even a BMI calculation or CO, or SV.. none of that. I don't even think there was more than 2 questions on the first three chapters in the whole test.
The one thing they did ask about was Planes of movement. Like if I was an athlete who was left handed and wanted to improve my swing for next softball season, what kind of plyometric medicine ball throws should I do with each hand? Should my left hand throw to the right or left? should my right hand throw to the right or left?
Also, on plyometrics, there were a few questions on jumping and form. Example.. if a woman is performing repeated jumps, what advice would you give her. Or if you wanted to make box jumps harder without changing the box.. what could you do? ..add weight.. don't swing your arms..(put them on your head).. so on and so on..
Chapter 7 had quite a few questions. Things like: This snack bar has 290 kcal, 10g of fat, 36g of carbohydrate, 14g of protein... blah blah. I have no idea if the data I just wrote works out.. but what you'll have to do is figure out what percent of the snack bar's total kcal's is from fat or carbs or protein. Something like that.
or, if I play soccer and am changing position from forward to defense.. what kinds of exercises would I do to supplement my ability to play my new position..
Know your 1RM "Heavy/ Moderate/ Light" calculations: Example: Guy1 has 1RM Bench Press of 315lbs. Goal Repetition max is 4 reps on a heavy day. Sooooo.. 315 X .90 = 283.5 (280) *note* - (.90 is what you multiply 1RM by in order to find the appropriate 4 repetition weight. Also, round down to the nearest 5 when you end up with a weight calculation as a weird number like 283.5.) So 280lbs for 4 reps is our "Heavy Day Goal" Use that to find your medium and light day calculations. 90% of 280lbs is the medium calc and 80% of 280lbs is the light day calc.
Know and understand CAD Risk factors. (F.I.S.H. S.H.O.P.) Family, Impaired Glucose, Smoking, Hypertension, Sedentary, Hypercholesterolemia, Obesity, and (+1) Positive HDL >60mg/dl
Know what to do if someone falls or gets injured, or if they start complaining about chest pain and start sweating a lot while on a treadmill. Basically, know when to just stop exercise and when to call the EMS.
Also, know when the trainer is liable, when a waiver saves you, and when the client has no case against you after an injury. You might want to go outside the text on that a little.. the questions are kind of theoretical, but they expect you to be able to apply your VAST knowledge of legal loopholes and liability expertise to answer the questions without reference.
Well.. it's not much and I planned on writing more, but honestly I'm tired and I have work to do. If anyone has questions go ahead and post. I'll try to get back to you.
There's no reason people should have to pay hundreds of dollars to prepare for this test, everything is so expensive these days. I'll do my best to help you guys. Like-minded health professionals should not be discouraged from being involved in the field. Some of us will be high end trainers with endless knowledge, and some of us will pass the test and forget what a gym is.. but natural selection will weed out the weak from the strong. I just don't see the point in so many of us getting hosed on testing fees when most of us just want to provide a service this country desperately needs.
Hooah.
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