NCSF FINAL PRACTICE EXAM
QUESTIONS AND ANSWERS
For a client with moderately elevated blood pressure, a low VO2max, and high body fat,
which of the following would be most effective?
a.Superset training and elevated protein intake
b.Cardiovascular training and reduced sodium intake
c.A very-low calorie diet
d.Flexibility and balance training - Correct Answers -Cardiovascular training and
reduced sodium intake
Cardiovascular training can have a positive impact on all of this client's issues and
limitations via caloric expenditure and weight loss. Reduced sodium intake as well as
increased potassium can also positively impact blood pressure over time.
The posterior pelvic tilt seen in this picture, is commonly seen in bilateral leg exercises a
result of tight ____________________.
*Picture provided
a.quadriceps
b.glutes
c.quadratus lumborum
d.hip flexors - Correct Answers -Glutes
The hip extensors, including the glutes and proximal insertion of the hamstrings, are
often found to be inflexible. Part of the reason for this common occurrence is attributed
to the increased propensity to sit for long hours with flexed knees and rounded back.
Improper seated posture causes posterior pelvic migration and reduced hip extensor
length. This same pelvic deviation can be seen during the leg press with tight hip
extensors.
Which of the following exercises requires the greatest contribution from trunk stabilizers
when using 80% 1RM?
a.seated leg extension
b.barbell bent-over row
c.bench press
d.leg press - Correct Answers -Barbell bent-over row
,Due to the horizontal position of the body during the bent over row, the trunk must
maintain a high level of stability from isometric muscle contractions. This partially
explains why exercisers remain too vertical and have a hard time remaining in the
proper position.
The performance of dumbbell side raises occurs in what movement plane?
*Picture provided
a.anterior
b.sagittal
c.frontal
d.transverse - Correct Answers -Frontal
The dumbbell side raise occurs in the frontal movement plane. The frontal plane bisects
the body at the midaxillary line, splitting the body into equal front and back halves.
Frontal-plane actions are performed when moving right or left and include ab/adduction
exercises. To maintain muscle tension on the deltoids during the whole set, abduction
should begin at about 30 degrees from the sides of the body.
Ankle dorsi flexion is caused by _________________.
a.a concentric contraction of the anterior tibialis
b.an isometric contraction of the soleus
c.an eccentric contraction of the biceps femoris
d.a concentric contraction of the gastrocnemius - Correct Answers -A concentric
contraction of the anterior tibialis
A concentric contraction of the anterior tibialis would cause dorsi flexion of the ankle, as
seen during the recovery phase of jogging. Weakness in the anterior tibialis has also
been shown to increase the prevalence of shin splints among runners and falls among
older adults.
When performing biceps and triceps exercises, what joint action should occur at the
shoulder?
a.no joint movement
b.flexion
c.abduction
d.extension - Correct Answers -No joint movement
No movement should occur in the glenohumeral joint during arm exercises. The most
common "cheat" error is flexing the hips and extending the shoulders during triceps
exercises, and extending the hips and flexing the shoulders during bicep exercises.
,What exercise is used to cause elevation of the shoulder complex (scapulae and
humerus)?
*Picture provided
a.pull-up
b.military press
c.barbell shrug
d.seated row - Correct Answers -Barbell shrug
he trapezius musculature is comprised of three portions that serve distinct functions.
The upper trapezius is responsible for shoulder elevation as seen during a shrug
exercise, the middle trapezius aids in scapular rotation and the lower trapezius is
primarily reserved for functions above 90 degrees of shoulder abduction.
What is the natural curvature of the thoracic spine?
a.lordotic curve
b.lateral curve
c.kyphotic curve
d.medial curve - Correct Answers -Kyphotic curve
The thoracic spine naturally maintains a kyphotic curve. A kyphotic curvature rounds
outward but should not be confused with the term kyphosis, which refers to an
abnormally significant curvature commonly seen among the elderly.
What is a common error when performing an incline dumbbell press?
a.The arms are not fully extended at the top of the concentric phase
b.The hips are lifted off the bench
c.The wrist and elbows lose alignment
d.All of the above - Correct Answers -All of the above
Common errors during dumbbell presses are to overly-flex the elbows so the dumbbells
are over the chest, not fully extending the arms to alignment over the shoulder, lifting
the hips off the bench and not using a flat foot position.
What back muscle is the prime mover for the seated row exercise as it is responsible for
retraction of the scapula?
a.latissimus dorsi
b.rhomboids
c.trapezius
d.infraspinatus - Correct Answers -Rhomboids
Scapular retraction supersedes arm extension during the row and is further promoted
through hyper-extension of the shoulder as controlled by the rhomboids. While the
, rhomboids do not attach to the arm they are heavily involved in rowing exercises such
as the seated row, bent-over row and one-arm row.
9.
What position of the knee is necessary to fully stretch the gastrocnemius when the
ankle is in full dorsi flexion?
a.partially flexed
b.fully flexed
c.fully extended
d.it is not affected by the knee in dorsi flexion - Correct Answers -Fully Extended
Since the gastrocnemius crosses the knee it must be extended to optimize the stretch.
Active-isolation stretches for the calves actually use a constant contraction of the
quadriceps to extend the knee along with anterior tibialis controlled dorsi flexion to
optimize the gastrocnemius stretch.
What muscles are used to globally stabilize the humerus during the bench press?
a.latissimus dorsi and deltoid
b.pectoralis major and minor
c.rectus abdominis and erector spinae
d.obliques and transverse abdominis - Correct Answers -Latissimus dorsi and deltoid
The pectoralis major is the prime mover for the bench press, but the latissimus dorsi
and shoulders must control the position of the humerus during horizontal ab/adduction.
This keeps the arms in the same plane during the eccentric and concentric phases. The
supraspinatus serves as the local stabilizer for the glenohumeral joint.
Based on the principles of stability what exercise would be the most difficult to stabilize?
a.kettlebell squats
b.standing single-arm dumbbell press
c.barbell upright row
d.modified pull-ups - Correct Answers -Standing single-arm dumbbell press
Stability is affected by the base of support, location of the center of mass relative to the
base of support, the height of the center of mass and the direction of the force relative
to the direction of the base. The single-arm press affects several of these factors and
since it is located on one side it forces more trunk stability to keep the body from
"tipping". Interestingly, the physioball does not dramatically affect the stability when the
loads are bilaterally symmetrical.
To correct the movement error seen in the image, the client should be instructed to
____________.
*Picture provided
QUESTIONS AND ANSWERS
For a client with moderately elevated blood pressure, a low VO2max, and high body fat,
which of the following would be most effective?
a.Superset training and elevated protein intake
b.Cardiovascular training and reduced sodium intake
c.A very-low calorie diet
d.Flexibility and balance training - Correct Answers -Cardiovascular training and
reduced sodium intake
Cardiovascular training can have a positive impact on all of this client's issues and
limitations via caloric expenditure and weight loss. Reduced sodium intake as well as
increased potassium can also positively impact blood pressure over time.
The posterior pelvic tilt seen in this picture, is commonly seen in bilateral leg exercises a
result of tight ____________________.
*Picture provided
a.quadriceps
b.glutes
c.quadratus lumborum
d.hip flexors - Correct Answers -Glutes
The hip extensors, including the glutes and proximal insertion of the hamstrings, are
often found to be inflexible. Part of the reason for this common occurrence is attributed
to the increased propensity to sit for long hours with flexed knees and rounded back.
Improper seated posture causes posterior pelvic migration and reduced hip extensor
length. This same pelvic deviation can be seen during the leg press with tight hip
extensors.
Which of the following exercises requires the greatest contribution from trunk stabilizers
when using 80% 1RM?
a.seated leg extension
b.barbell bent-over row
c.bench press
d.leg press - Correct Answers -Barbell bent-over row
,Due to the horizontal position of the body during the bent over row, the trunk must
maintain a high level of stability from isometric muscle contractions. This partially
explains why exercisers remain too vertical and have a hard time remaining in the
proper position.
The performance of dumbbell side raises occurs in what movement plane?
*Picture provided
a.anterior
b.sagittal
c.frontal
d.transverse - Correct Answers -Frontal
The dumbbell side raise occurs in the frontal movement plane. The frontal plane bisects
the body at the midaxillary line, splitting the body into equal front and back halves.
Frontal-plane actions are performed when moving right or left and include ab/adduction
exercises. To maintain muscle tension on the deltoids during the whole set, abduction
should begin at about 30 degrees from the sides of the body.
Ankle dorsi flexion is caused by _________________.
a.a concentric contraction of the anterior tibialis
b.an isometric contraction of the soleus
c.an eccentric contraction of the biceps femoris
d.a concentric contraction of the gastrocnemius - Correct Answers -A concentric
contraction of the anterior tibialis
A concentric contraction of the anterior tibialis would cause dorsi flexion of the ankle, as
seen during the recovery phase of jogging. Weakness in the anterior tibialis has also
been shown to increase the prevalence of shin splints among runners and falls among
older adults.
When performing biceps and triceps exercises, what joint action should occur at the
shoulder?
a.no joint movement
b.flexion
c.abduction
d.extension - Correct Answers -No joint movement
No movement should occur in the glenohumeral joint during arm exercises. The most
common "cheat" error is flexing the hips and extending the shoulders during triceps
exercises, and extending the hips and flexing the shoulders during bicep exercises.
,What exercise is used to cause elevation of the shoulder complex (scapulae and
humerus)?
*Picture provided
a.pull-up
b.military press
c.barbell shrug
d.seated row - Correct Answers -Barbell shrug
he trapezius musculature is comprised of three portions that serve distinct functions.
The upper trapezius is responsible for shoulder elevation as seen during a shrug
exercise, the middle trapezius aids in scapular rotation and the lower trapezius is
primarily reserved for functions above 90 degrees of shoulder abduction.
What is the natural curvature of the thoracic spine?
a.lordotic curve
b.lateral curve
c.kyphotic curve
d.medial curve - Correct Answers -Kyphotic curve
The thoracic spine naturally maintains a kyphotic curve. A kyphotic curvature rounds
outward but should not be confused with the term kyphosis, which refers to an
abnormally significant curvature commonly seen among the elderly.
What is a common error when performing an incline dumbbell press?
a.The arms are not fully extended at the top of the concentric phase
b.The hips are lifted off the bench
c.The wrist and elbows lose alignment
d.All of the above - Correct Answers -All of the above
Common errors during dumbbell presses are to overly-flex the elbows so the dumbbells
are over the chest, not fully extending the arms to alignment over the shoulder, lifting
the hips off the bench and not using a flat foot position.
What back muscle is the prime mover for the seated row exercise as it is responsible for
retraction of the scapula?
a.latissimus dorsi
b.rhomboids
c.trapezius
d.infraspinatus - Correct Answers -Rhomboids
Scapular retraction supersedes arm extension during the row and is further promoted
through hyper-extension of the shoulder as controlled by the rhomboids. While the
, rhomboids do not attach to the arm they are heavily involved in rowing exercises such
as the seated row, bent-over row and one-arm row.
9.
What position of the knee is necessary to fully stretch the gastrocnemius when the
ankle is in full dorsi flexion?
a.partially flexed
b.fully flexed
c.fully extended
d.it is not affected by the knee in dorsi flexion - Correct Answers -Fully Extended
Since the gastrocnemius crosses the knee it must be extended to optimize the stretch.
Active-isolation stretches for the calves actually use a constant contraction of the
quadriceps to extend the knee along with anterior tibialis controlled dorsi flexion to
optimize the gastrocnemius stretch.
What muscles are used to globally stabilize the humerus during the bench press?
a.latissimus dorsi and deltoid
b.pectoralis major and minor
c.rectus abdominis and erector spinae
d.obliques and transverse abdominis - Correct Answers -Latissimus dorsi and deltoid
The pectoralis major is the prime mover for the bench press, but the latissimus dorsi
and shoulders must control the position of the humerus during horizontal ab/adduction.
This keeps the arms in the same plane during the eccentric and concentric phases. The
supraspinatus serves as the local stabilizer for the glenohumeral joint.
Based on the principles of stability what exercise would be the most difficult to stabilize?
a.kettlebell squats
b.standing single-arm dumbbell press
c.barbell upright row
d.modified pull-ups - Correct Answers -Standing single-arm dumbbell press
Stability is affected by the base of support, location of the center of mass relative to the
base of support, the height of the center of mass and the direction of the force relative
to the direction of the base. The single-arm press affects several of these factors and
since it is located on one side it forces more trunk stability to keep the body from
"tipping". Interestingly, the physioball does not dramatically affect the stability when the
loads are bilaterally symmetrical.
To correct the movement error seen in the image, the client should be instructed to
____________.
*Picture provided
