EXAM 7 (NCSF) QUESTIONS AND
ANSWERS
What exercise would be ideal for correcting forward shoulders? - Correct Answers -
One-arm row
The stretch performed in the image is designed to increase the flexibility of which
muscle? - Correct Answers -Subscapularis
What causes the acute increase in metabolic rate experienced after an anaerobic
training session? - Correct Answers -excess post-exercise oxygen consumption (EPOC)
What intensity should be recommended for reaching volitional fatigue when performing
10 repetitions of the bench press? - Correct Answers -75% 1RM
If the intensity is consistent across all lifts, which exercise should be performed first in a
training bout? - Correct Answers -bench press
Which of the following supersets represents a contrast set ? - Correct Answers -bench
press and high-speed medicine ball chest passes
In order to allow for proper recovery following a 5RM bench press, the rest interval
before the next set should be at least ___________. - Correct Answers -2 minutes
What is the normal progressive overload for continued adaptations to avoid
overtraining? - Correct Answers -2-5%
Which of the following devices is used to measure flexibility? - Correct Answers -Sit-
and-reach box
What aerobic training intensity would be the recommended starting point for a 55 year-
old client who was previously sedentary, overweight and deconditioned? - Correct
Answers -50-60% heart rate reserve
In order to account for a decreased frequency of training, what should be increased to
minimize losses of strength and power? - Correct Answers -training intensity
ANSWERS
What exercise would be ideal for correcting forward shoulders? - Correct Answers -
One-arm row
The stretch performed in the image is designed to increase the flexibility of which
muscle? - Correct Answers -Subscapularis
What causes the acute increase in metabolic rate experienced after an anaerobic
training session? - Correct Answers -excess post-exercise oxygen consumption (EPOC)
What intensity should be recommended for reaching volitional fatigue when performing
10 repetitions of the bench press? - Correct Answers -75% 1RM
If the intensity is consistent across all lifts, which exercise should be performed first in a
training bout? - Correct Answers -bench press
Which of the following supersets represents a contrast set ? - Correct Answers -bench
press and high-speed medicine ball chest passes
In order to allow for proper recovery following a 5RM bench press, the rest interval
before the next set should be at least ___________. - Correct Answers -2 minutes
What is the normal progressive overload for continued adaptations to avoid
overtraining? - Correct Answers -2-5%
Which of the following devices is used to measure flexibility? - Correct Answers -Sit-
and-reach box
What aerobic training intensity would be the recommended starting point for a 55 year-
old client who was previously sedentary, overweight and deconditioned? - Correct
Answers -50-60% heart rate reserve
In order to account for a decreased frequency of training, what should be increased to
minimize losses of strength and power? - Correct Answers -training intensity
