NCSF FINAL PRACTICE EXAM 150 Questions and Complete Solutions Graded A+

NCSF FINAL PRACTICE EXAM 150 Questions and Complete Solutions Graded A+ What term represents the transfer of energy across joints to support voluntary movement? - Answer: Kinetic chain The posterior pelvic tilt is commonly seen in bilateral leg exercises a result of tight _____ - Answer: Glutes Ankle dorsiflexion is caused by ____ - Answer: Concentric contraction of the anterior tibialis When performing biceps and triceps exercises, what joint action should occur at the shoulder? - Answer: No joint movement What exercise is used to cause elevation of the shoulder complex (scapula and humerus)? - Answer: Barbell shrug What is the natural curvature of the thoracic spine? - Answer: Kyphotic curve When performed correctly, what is the prime mover responsible for hip extension during the back squat? - Answer: gluteus maximus What back muscle is the prime mover for seated row exercise as it is responsible for retraction of the scapula? - Answer: Rhomboids Which of the following exercises requires the greatest contribution from showing stabilizers when using 80% 1RM - Answer: Barbell bent over row The performance of dumbbell side raises occurs in what movement plane? - Answer: Frontal What position of the knee is necessary to fully stretch the gastrocnemius when the ankle is in full dorsiflexion? - Answer: Fully extended What muscles are used to globally stabilize the humerus during the bench press? - Answer: Latissimus dorsi and deltoid Based on the principles of stability what exercise would be most difficult to stabilize? - Answer: Standing single arm dumbbell press To correct error in a lunge the client should be instructed to ____ - Answer: Take a broader step and push the back leg downward Which of the following refers to the cumulative input to the nervous system that relays body and position of movement? - Answer: Proprioception What muscle is the prime mover for lateral lunge performed in the picture? - Answer: Hip abductors Client should be instructed to retract the scapula dreamed of seated row exercise in order to effectively train the: - Answer: Rhomboids Aerobic metabolism in the muscle cell occurs within which organelle? - Answer: Mitochondria What anabolic hormone is released in higher concentrations in response to heavy resistance training? - Answer: Testosterone Which pair of movements employ reciprocal inhibition in a training session aimed at improving strength and flexibility? - Answer: Seated leg extension and hamstring stretch Which of the following is the only energy substrate that can be metabolized aerobically or anaerobically to produce ATP? - Answer: Glycogen What type of contraction is performed by the abdominals and erector spinae muscle group during the performance of a push-up? - Answer: Isometric What physiological response occurs when lactic buildup in the blood? - Answer: Respiration rates increase What has the greatest impact on relative hormonal response during exercise? - Answer: Intensity of exercise What causes the protein sparing mechanism to shut off during exercise? - Answer: Inadequate carbohydrates Besides body differences in muscle mass and strength capabilities why do females have lower cardiac output's compared to males? - Answer: Smaller relative heart side To optimize aerobic capacity to body increases oxygen delivery and extraction by adding: - Answer: Capillaries Why is it recommended to perform static stretches following exercise, and not before? - Answer: It is optimal as the body is warm, preexercise static stretching can reduce power output, it can help with the cool down and return to a homeostasic state Which system of the body has the greatest adoption rate when exposed to a new training stimulus? - Answer: Nervous system Delayed onset muscle soreness generally appears: - Answer: 24 to 48 hours after a training session ends Stroke volume levels off at about 40% VO to Max forcing the body to rely strictly on increased _____ to manage cardiac output as the intensity rises. - Answer: Heart rate Which of the following is a postural muscle characterized by a relatively greater slow twitch fibers density? - Answer: Soleus Which of the following recommendations would directly reduce the risk for heart disease? - Answer: Reducing chronic psychological stress Advancing age and disease reduce vessel responsiveness called _____ which increases risk for cardiovascular disease and stroke. - Answer: Vascular compliance Which type of exercise is most associated with measures of health and life expectancy? - Answer: Aerobic What effect does routine, moderate intensity aerobic training have on one's blood lipid profile? - Answer: HDL will increase Increased midsection girth with age is a concern because: - Answer: Android obesity is linked with heart disease What adaptation to aerobic exercise reduces heart rates at rest during submaximal exercise? - Answer: Increased stroke volume What negative affect does trans fat have on blood lipid profiles? - Answer: Reduced HDL What is the most unhealthy behavior as measured by risk for heart disease? - Answer: Smoking cigarettes What positive change can be expected from anaerobic exercise intervention for a hypertensive client lasting several months? - Answer: A reduction of blood pressure by 10 points What effect does chronic high blood insulin (hyperinsulinemia) have on body composition? - Answer: Increased body fat What becomes the most limited trunk movement for older adults due to aging process? - Answer: Extension How is sarcopenia prevented with advancing age? - Answer: Strength/power training What effect does vascular peripheral resistance have on physical health? - Answer: Increased blood pressure What type of performance training is most associated with independence for older adults? - Answer: Power Turbulent blood flow associated with hypertension often leads to _____ from vascular damage. - Answer: Coronary artery disease Which of the following identifies the correct body fat classification for morbid obesity? - Answer: Males - 30%; females - 40% When working with elderly clients, what type of exercise is important to incorporate into the program? - Answer: Closed chain balance training Prior to performing the submaximal video to max test on a 54-year-old male client, the trainer should assess the clients: - Answer: Risk factors Why do some assessments of anaerobic fitness, such as the abdominal curl up and five minutes step test, require the use of a metronome - Answer: To maintain a constant pace of movement _____ is a subjective measure of the clients feelings related to their physical effort. - Answer: RPE Your client indicates a previous surgery on her left knee when completing the health status questionnaire. What is appropriate course of action for the trainer? - Answer: Ask follow-up questions concerning the injury and any rehabilitation she completed Identify the correct order of events when initiating activity for a new client. - Answer: Informed consent, health status questionnaire, screening, exercise testing Your new, 54-year-old male client is 250 pounds and has 25% body fat. What should you recommend to him regarding his initial participation in aerobic activity to lose weight? - Answer: To reduce the risk for injury, start with low impact activities using a steady state heart rate to acclimate him to exercise Which assessment of aerobic fitness is most commonly used for a 14-year-old boy? - Answer: 1 mile run test If a client is taking prescription beta blocker it will cause: - Answer: Reduce heart rate responses during exercise Your client just had knee surgery but wants to train while doing his rehabilitation. What is the correct course of action? - Answer: Get medical clearance and recommendations from his physician Which of the following measurements would require your mail to obtain a medical clearance before participating in an exercise program due to cardiovascular disease risk? - Answer: Resting heart rate of 105 BPM Which is if idle component of maintaining a professional certification credential? - Answer: Continuing education What causes blood pressure to rise the most with exercise and is considered unsafe for hypertensive clients? - Answer: Heavy resistance training (greater than 85%) Your client complains of anterior shoulder pain which is aggravated when performing overhead lifts; what is the correct course of action? - Answer: Document the actions that causes pain and avoid related activities Lack of oxygen to tissue causing pain and discomfort is termed: - Answer: Ischemia It is recommended that client files be maintained for at least three years upon the completion date due to: - Answer: Statute of liability limitations can carry out that long Which abdominal measures in inches are considered a disease risk factor for men and women? - Answer: Male 40, female 35 Which document is a useful tool in reducing liability due to the understanding of risk? - Answer: Informed consent Which of the following is a key recommendation when creating an exercise prescription for an obese client? - Answer: Select low impact activities during aerobic exercise to minimize the risk of injury Your client hurts her knee while performing a step up. She is in noticeable pain but does not want to stop the session. What is the correct course of action? - Answer: Recommend she have a medical professional analyze the injury and document the incident The label on a nutrition bar states that it contains 40 g of carbohydrates and 10 g of sugar. What percent of carbohydrates represent sugars? - Answer: 25% Adequate intake of ____ is vital for individuals with hypertension due to its relationship with sodium. - Answer: Potassium During extended periods of endurance exercise, such as training for a marathon, which energy yielding nutrients contributes up to 15% of the bodies energy means? - Answer: Protein Dietary saturated fats should be limited to ____ - Answer: 10% of total calories consumed Your client has heard about the potential for quick weight loss associated with low carbohydrate diet. Which response is accurate regarding these types of diets? - Answer: Lean mass and central nervous system efficiency will be negatively impacted by a low carbohydrate diet What fat soluble vitamin may create toxicity if supplemented in high doses? - Answer: Vitamin a Dehydration contributes to a reduction in blood plasma volume. How will this impact training performance? - Answer: It will increase heart rate values during training Increased vasodilation occurs with use of which supplement? - Answer: Nitric oxide What is the minimum grams of fiber recommended in a daily diet? - Answer: 20 ___ content lowers the insulin response to a meal. - Answer: Fiber Consuming ____ prior to aerobic exercise reduces catabolism of proteins. - Answer: Carbohydrates ____ is an amino acid which is purported to stimulate the growth hormone production. - Answer: L-argenine Which of the following is true concerning circumference measurements when used as a body composition assessment? - Answer: They have not limited accuracy for individuals with large amounts of muscle mass Your client is a 17-year-old male trying to add muscle mass. Which of the following would be a healthy dietary recommendation to support his resistance training program that includes four days of exercise each week? - Answer: You should strive for a positive caloric balance of roughly 150 to 450 cal per day to ensure he meets his protein requirements Ensuring the calipers are calibrated, identifying and marking the skin fold the sides, assessing the fold in two seconds and waiting at least 15 seconds before reassessing - Answer: All of the following will increase testing accuracy for a skin fold assessment Initial weight loss is mostly water, fat storage can be promoted as the body becomes catabolic, The body shifts from protein sparing to glycogen sparing - Answer: What is associated with a calorically restrictive or starvation diet? Females with a body fat percent of ____ and males with a body fat percent of ___ are classified as obese - Answer: 32%; 25% After calculating your clients resting metabolic rate to be roughly 2200 cal per day she performs a 24 hour food recall which indicates approximately 2500 cal are consumed. What can you determine from this information? - Answer: Nothing until you calculate voluntary caloric expenditure What would cause a disproportionately low abdominal skinfold measurements on a middle-age male client with a visibly large abdominal area? - Answer: Excessive amounts of visceral fat storage Your female client wants to tone up. While she has enough fat stored throughout her body to justify becoming wiener, she is at a visibly healthy body weight. What is the best field assessment to measure body fat given her appearance? - Answer: skinfold measures How should you explain the need for regular aerobic activity within a weight loss program to your client who thinks they can simply alter their diet and perform resistance training twice a week to achieve the desired results? - Answer: Aerobic exercise will help create a negative caloric balance, fat cells are metabolized aerobically, increased video to max improves and aerobic training by reducing necessary rest interval time You are working with a female client who does not want to bulk up from weight training. Which of the following set wrap schematics performed in three, 62nd sessions per week would have the greatest desired adaptation affect? - Answer: Four sets per exercise at 65% one RM, 15 reps, 30 to 45 seconds rest intervals, total body emphasis When reducing dietary fat intake,___should make up the majority of dietary lipids consumed? - Answer: Monounsaturated fat Proper execution of the single leg Romanian deadlifts will dynamically stretch the: - Answer: Gastrocnemius The risk of blood pooling after high intensity training is minimized by___. - Answer: A cool down segment The device used to measure specific joint angles during a flexibility assessment is referred to as a___. - Answer: Goniometer Excess post exercise oxygen consumption ( EPOC) can result in: - Answer: An increase in the metabolic rate Which back exercise employs the biceps to the greatest degree? - Answer: Chin-ups A dramatic increase in what cardiovascular measurement is a risk factor during aerobic training? - Answer: Diastolic blood pressure Exercising at high altitude is difficult for individuals who are not accustomed to it because: - Answer: There's less oxygen in the air Approximately how many calories does the body use per liter of consumed oxygen? - Answer: 5 cal You're physically active client wants to add muscle mass in his primary goal. You explain that when focusing on hypertrophy training, he should anticipate seeing increases in lean mass after___. - Answer: 8 to 10 weeks When designing an exercise program for a healthy novice client, resistance training exercises should be performed using which of the following set repetition schematics? - Answer: 2 to 3 sets of 10 to 15 repetitions What most affects the rate of the training when switching from four days to two days of training per week? - Answer: Intensity of the exercise Resistance machines are optimally suited for___training due to the ability to isolate a muscle and aid in stability. - Answer: hypertrophy Groups of exercises performed in sequence with limited rest is called___. - Answer: Circuit training Performing cardiovascular exercise for a duration of time with a consistent same heart rate is termed: - Answer: Steady state training If a client has shoulder impingement they will likely be unable to perform: - Answer: Military press What indicates the amount of oxygen used by working tissues? - Answer: (A-V) 02 difference What training intensity range is most effective for natural bodybuilding? - Answer: 70 to 85% one RM Why does using only the heart rate max formula by itself create potential problems for training specificity when programming aerobic training zones (220-age)? - Answer: It assumes all people of equal age are the same, It has at least a 10 to 12 beats standard estimation error, it does not account for variations in fitness level among individuals Want to trade or accurately identifies the best exercise to address a desired effect they are using the principle of___. - Answer: Specificity Diverse training speeds and trains used for aerobic conditioning performed outside is a type of interval training termed___. - Answer: Fartlek training Based on neural metabolic system continuum, which training activities would be performed last one cross training? - Answer: Aerobic endurance What is the greatest determinant of the intensity of a strength exercise? - Answer: Safety Why do machines allow for more weight to be lifted then during free weight exercises? - Answer: The body experience is significantly reduced stabilization Close kinetic chain exercises occur around a disloyal fixed point as seen during the: - Answer: Hanging leg raise, pull up, push up When seeking to increase dynamic range of motion of the hip flexors during resistance based exercise, select a: - Answer: Split stance What common disease can benefit from programming resistance and aerobic exercise? - Answer: Osteoporosis, diabetes, inflammatory obesity You are training a healthy 35-year-old male who states his main goal is to add 20 pounds of muscle here's hoping to achieve these gains by working with you twice a week for 60 minutes over the next three months how should you advise this client? - Answer: The total training duration and volume per week is too low for the desired outcome What is the predicted maximal heart rate for 50-year-old male client? - Answer: 170 bpm What action is necessary to stretch the glute Maximus? - Answer: Hip and knee flexion What is the appropriate rest interval between two sets of power cleans using 85% one RM? - Answer: Greater than 120 sec Which of the following statements regarding pyramid training is accurate? - Answer: The system is used for strength development as it provides progressive overload and neural enhancements What factor determines the adaptations that enhance muscular strength in the most? - Answer: Intensity used in the exercise What training system is used to improve both strength and power simultaneously? - Answer: Contrast sets The principle of overload is associated with: - Answer: Challenging a physiological system with the stress above what it is accustomed to When constructing appropriate exercise prescription for strength training, based on the principle of progression, how much should the total loan increase per week when expressed as a percentage? - Answer: 2 to 5% Which selection would be the best choice for improving upper body power? - Answer: Incline medicine ball passes What instruction should be made to correct performance of the lat pulldown exercise - Answer: Have the client pull the bar in front of their head instead of behind What cardiovascular exercise is recommended for individuals with the osteoarthritis? - Answer: Swimming, biking, rowing What activity is used as a functional exercise for improving shoulder horizontal abduction? - Answer: Modified pull up (feet on the ground supine pull up) What is the best exercise strengthen the lats in the frontal plane? - Answer: Pull up What exercise most effectively trains the obliques? - Answer: Medicine ball rotation pass A neutral lumbar spine is desirable during overhead exercises, requiring it to maintain a___. - Answer: Lordotic curve During pull ups the correct position at the bottom requires the: - Answer: Arms remain straight Spinal extension declines with age making___and important exercise for prevention. - Answer: Reverse flies What pelvic position is desired during leg curls? - Answer: Neutral Your new client is a 66-year-old female who is concerned about her bone health. What should be included in her program to address her concerns? - Answer: Resistance and power training using all major muscle groups Your client is performing a seated leg extension on a machine that requires a spot to complete the final repetition. Where should you provide assistance? - Answer: At the pad or lever arm being moved When constructing a program for your client, what intensity should you select for the leg press if you want them to complete eighths repetitions to volitional fatigue? - Answer: 80% one RM What is the proper spelling technique during the performance of a dead lift? - Answer: Dead lift exercise does not require use of a spotter Which of the following exercises represents a functional task for the knee joint? - Answer: Box step up What is the proper hand location to spot the seated dumbbell overhead press? - Answer: At the wrists What is the ideal head position when spotting the lat pulldown exercise? - Answer: At the bar Range of motion limitations during overhead pressing movements are most likely caused by which of the following? - Answer: Tightness in latissimus dorsi Which of the following exercises should not be performed due to the potential to cause serious injury? - Answer: Barbell box squats using a stability ball inside of a box Which of the following exercises would be best to alleviate restricted range of motion in the upper back musculature - Answer: Single arm cable row Arthrosclerosis can lead to which of the following? - Answer: Stroke, hypertension, myocardial infarction Which of the following is a primary risk for children compared to adults during exercise? - Answer: Heat injury Which of the following can be conducted as a pre-activity assessment of risk for participation? - Answer: Body composition, central girth, BMI What is the correct course of action for an individual who cannot reach the initial measure on the sit and reach test to identify an actual score? - Answer: Document the individual as inflexible and ensure the program addresses the issue