UNIT 7 NCSF EXAM PROGRAMMING
CONSIDERATIONS
What exercise would be ideal for correcting forward shoulders?
a.Chest flies
b.One-arm row
c.Side raises
d.Triceps kick-backs - Correct Answers -b. one-arm row
Rowing exercises promote scapular positional correction. The "technology postures"
and forward pressing cause anterior shifting of the shoulders, which causes dysfunction
in the scapular position and leads to an increased risk for shoulder injuries. Rowing at
different angles in the transverse and sagittal planes positively affect the shoulder
complex.
What causes the acute increase in metabolic rate experienced after an anaerobic
training session?
a.blood pooling
b.excess post-exercise oxygen consumption (EPOC)
c.metabolic equivalents (METs)
d.rate of perceived exertion (RPE) - Correct Answers -b. excess post exercise oxygen
consumption (EPOC)
Excess post-exercise oxygen consumption (EPOC) is responsible for the temporary
increase in the metabolic rate experienced after an anaerobic training session. This
increase creates a higher caloric expenditure for a couple hours or more depending on
the intensity used. It is a potential contributor to weight loss when training intensities are
routinely elevated. Lower-intensity work promotes a limited EPOC response.
What intensity should be recommended for reaching volitional fatigue when performing
10 repetitions of the bench press?
a.50% 1RM
b.65% 1RM
c.75% 1RM
d.90% 1RM - Correct Answers -c. 75% 1RM
75% 1RM is correlated with a 10-repetition max when performing resistance exercises.
Matching the correct intensity to the desired repetitions is integral to creating the most
effective training program.
, If the intensity is consistent across all lifts, which exercise should be performed first in a
training bout?
a.upright row
b.military press
c.side raise
d.bench press - Correct Answers -d. bench press
If the intensity is consistent across all lifts, the bench press should be performed first.
There is often debate regarding exercise order of the bench press and military press
because the latter is a closed-chain exercise. However, this debate is easily answered
by acknowledging that the bench press includes more musculature than the military
press and allows for the use of heavier loads. Additionally, the deltoid is a global
stabilizer during the bench press. It helps maintain an appropriate humeral position
during the movement. It would be disadvantageous to fatigue the stabilizers of the
bench press prior to performing the actual lift.
Which of the following devices is used to measure flexibility?
a.Sit-and-reach box
b.Goniometer
c.Inclinometer
d.All the above - Correct Answers -a. Sit-and-reach box
The sit-and-reach box is a common device but has limited validity based on several
factors. The goniometer and inclinometer are devices used to measure joint angles.
Goniometric measurements are commonly used in rehab to help identify range of
motion deficits which can potentially contribute to injury. While valid and reliable as a
form of assessment, successful readings are determined by protocol strictness and
technician expertise.
When adding weight to a Bulgarian split squat, what would be the logical first location
with a new client?
a. overhead with a medicine ball
b. front loaded with a bar
c. axial loaded with a bar
d. side loaded with dumbells - Correct Answers -d. Side loaded with dumbells
Common to the lunge and other split-stance exercises, holding dumbbells in a neutral
grip at the sides of the body is the easiest loading start position. The other choices all
raise the load, requiring an increase in stability.
Which of the following supersets represents a contrast set?
a.bent-over row and bench press
b.barbell bicep curl and triceps pushdown
c.bench press and high-speed medicine ball chest passes
d.body squats and push-ups - Correct Answers -bench press and high medicine ball
chest passes
A contrast set consists of performing a heavy, compound lift immediately followed by a
lighter, high-speed exercise utilizing the same movement patterns; such as performing a
bench press with 85% 1RM followed by high-speed medicine ball chest passes.
CONSIDERATIONS
What exercise would be ideal for correcting forward shoulders?
a.Chest flies
b.One-arm row
c.Side raises
d.Triceps kick-backs - Correct Answers -b. one-arm row
Rowing exercises promote scapular positional correction. The "technology postures"
and forward pressing cause anterior shifting of the shoulders, which causes dysfunction
in the scapular position and leads to an increased risk for shoulder injuries. Rowing at
different angles in the transverse and sagittal planes positively affect the shoulder
complex.
What causes the acute increase in metabolic rate experienced after an anaerobic
training session?
a.blood pooling
b.excess post-exercise oxygen consumption (EPOC)
c.metabolic equivalents (METs)
d.rate of perceived exertion (RPE) - Correct Answers -b. excess post exercise oxygen
consumption (EPOC)
Excess post-exercise oxygen consumption (EPOC) is responsible for the temporary
increase in the metabolic rate experienced after an anaerobic training session. This
increase creates a higher caloric expenditure for a couple hours or more depending on
the intensity used. It is a potential contributor to weight loss when training intensities are
routinely elevated. Lower-intensity work promotes a limited EPOC response.
What intensity should be recommended for reaching volitional fatigue when performing
10 repetitions of the bench press?
a.50% 1RM
b.65% 1RM
c.75% 1RM
d.90% 1RM - Correct Answers -c. 75% 1RM
75% 1RM is correlated with a 10-repetition max when performing resistance exercises.
Matching the correct intensity to the desired repetitions is integral to creating the most
effective training program.
, If the intensity is consistent across all lifts, which exercise should be performed first in a
training bout?
a.upright row
b.military press
c.side raise
d.bench press - Correct Answers -d. bench press
If the intensity is consistent across all lifts, the bench press should be performed first.
There is often debate regarding exercise order of the bench press and military press
because the latter is a closed-chain exercise. However, this debate is easily answered
by acknowledging that the bench press includes more musculature than the military
press and allows for the use of heavier loads. Additionally, the deltoid is a global
stabilizer during the bench press. It helps maintain an appropriate humeral position
during the movement. It would be disadvantageous to fatigue the stabilizers of the
bench press prior to performing the actual lift.
Which of the following devices is used to measure flexibility?
a.Sit-and-reach box
b.Goniometer
c.Inclinometer
d.All the above - Correct Answers -a. Sit-and-reach box
The sit-and-reach box is a common device but has limited validity based on several
factors. The goniometer and inclinometer are devices used to measure joint angles.
Goniometric measurements are commonly used in rehab to help identify range of
motion deficits which can potentially contribute to injury. While valid and reliable as a
form of assessment, successful readings are determined by protocol strictness and
technician expertise.
When adding weight to a Bulgarian split squat, what would be the logical first location
with a new client?
a. overhead with a medicine ball
b. front loaded with a bar
c. axial loaded with a bar
d. side loaded with dumbells - Correct Answers -d. Side loaded with dumbells
Common to the lunge and other split-stance exercises, holding dumbbells in a neutral
grip at the sides of the body is the easiest loading start position. The other choices all
raise the load, requiring an increase in stability.
Which of the following supersets represents a contrast set?
a.bent-over row and bench press
b.barbell bicep curl and triceps pushdown
c.bench press and high-speed medicine ball chest passes
d.body squats and push-ups - Correct Answers -bench press and high medicine ball
chest passes
A contrast set consists of performing a heavy, compound lift immediately followed by a
lighter, high-speed exercise utilizing the same movement patterns; such as performing a
bench press with 85% 1RM followed by high-speed medicine ball chest passes.
