NCSF EXAM 4 HIGH-YIELD PROGRAM DESIGN,
BIOMECHANICS, AND NUTRITION FOR
PERFORMANCE SUMMARY 2026
◉ How is force production improved through neural adaptations?
Answer: Via increased motor unit recruitment, faster firing rates,
and improved firing synchronicity
◉ Identify at least three primary causes for short-term (acute)
muscular fatigue between sets.
Answer: Exhaustion of ATP/creatine phosphate reserves, tissue
acidity, insufficient oxygen, reduced enzyme activity, tubular system
disturbances
◉ If excessive tension is placed upon a given muscle, ________________
send inhibitory signals to reduce motor unit activity and protect the
tissue from potential damage..
Answer: Golgi tendon organs
◉ _________ is the hormone released from the pancreas to help
control blood glucose levels; it also inhibits fat use when in
circulation..
Answer: Insulin
,◉ _______ is an adrenal hormone released in response to high
physiological or psychological stress. It limits carbohydrate uptake,
disrupts the protein-sparing mechanism and can suppress immune
system function when chronically released at elevated levels..
Answer: Cortisol
◉ What hormone released from the liver in response to
appropriately-devised hypertrophy training signals the body to
increase protein synthesis?.
Answer: Insulin-like growth factor-1 (IGF-1)
◉ Identify three anabolic hormones that are released in response to
heavy, strenuous resistance training..
Answer: Testosterone, growth hormone, IGF-1
◉ Throwing a medicine ball for distance requires what type of
muscular contraction?.
Answer: Ballistic
◉ What artery is being assessed in under the chin on the neck?.
Answer: Carotid
, ◉ Holding one's breath to increase stability while lifting a heavy
load is referred to as the _______________..
Answer: Valsalva maneuver
◉ The ____________________ is an estimate of myocardial oxygen
demand and relative stress placed upon the heart..
Answer: Rate pressure product (RPP); it is calculated using the
formula = systolic blood pressure x heart rate
◉ What is the biomechanical term for movement at the shoulder
during a frontal raise?.
Answer: Shoulder flexion
◉ What action is performed at the glenohumeral joint during the
concentric phase of the pull-up exercise?.
Answer: Shoulder adduction
◉ What is the primary movement performed during the concentric
phase of the dumbbell Romanian deadlift?.
Answer: Hip extension
◉ What is the prime mover during the front squat exercise?.
Answer: Quadriceps
BIOMECHANICS, AND NUTRITION FOR
PERFORMANCE SUMMARY 2026
◉ How is force production improved through neural adaptations?
Answer: Via increased motor unit recruitment, faster firing rates,
and improved firing synchronicity
◉ Identify at least three primary causes for short-term (acute)
muscular fatigue between sets.
Answer: Exhaustion of ATP/creatine phosphate reserves, tissue
acidity, insufficient oxygen, reduced enzyme activity, tubular system
disturbances
◉ If excessive tension is placed upon a given muscle, ________________
send inhibitory signals to reduce motor unit activity and protect the
tissue from potential damage..
Answer: Golgi tendon organs
◉ _________ is the hormone released from the pancreas to help
control blood glucose levels; it also inhibits fat use when in
circulation..
Answer: Insulin
,◉ _______ is an adrenal hormone released in response to high
physiological or psychological stress. It limits carbohydrate uptake,
disrupts the protein-sparing mechanism and can suppress immune
system function when chronically released at elevated levels..
Answer: Cortisol
◉ What hormone released from the liver in response to
appropriately-devised hypertrophy training signals the body to
increase protein synthesis?.
Answer: Insulin-like growth factor-1 (IGF-1)
◉ Identify three anabolic hormones that are released in response to
heavy, strenuous resistance training..
Answer: Testosterone, growth hormone, IGF-1
◉ Throwing a medicine ball for distance requires what type of
muscular contraction?.
Answer: Ballistic
◉ What artery is being assessed in under the chin on the neck?.
Answer: Carotid
, ◉ Holding one's breath to increase stability while lifting a heavy
load is referred to as the _______________..
Answer: Valsalva maneuver
◉ The ____________________ is an estimate of myocardial oxygen
demand and relative stress placed upon the heart..
Answer: Rate pressure product (RPP); it is calculated using the
formula = systolic blood pressure x heart rate
◉ What is the biomechanical term for movement at the shoulder
during a frontal raise?.
Answer: Shoulder flexion
◉ What action is performed at the glenohumeral joint during the
concentric phase of the pull-up exercise?.
Answer: Shoulder adduction
◉ What is the primary movement performed during the concentric
phase of the dumbbell Romanian deadlift?.
Answer: Hip extension
◉ What is the prime mover during the front squat exercise?.
Answer: Quadriceps
