NCSF Practice Exam 2024 with complete solutions

NCSF Practice Exam 2024 with complete solutions What term represents the transfer of energy across joints to support voluntary movement? - Answer ️️ -kinetic chain Kinetic chain refers to the concept that energy transfers across joints to support voluntary actions. This is applicable during general movements such as running on a treadmill, where any energy that is not harnessed will be lost as heat and fail to contribute toward accomplishing the task. Successful energy transfer will result in a more stable and efficient environment, which is normally encouraged through closed-chain exercises. The posterior pelvic tilt seen in this picture, is commonly seen in bilateral leg exercises a result of tight ____________________. - Answer ️️ -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. Ankle dorsi flexion is caused by _________________. - Answer ️️ -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? - Answer ️️ -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)? - Answer ️️ -barbell shrug The 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? - Answer ️️ -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. When performed correctly, what is the prime mover responsible for hip extension during the back squat? - Answer ️️ -gluteus maximus While the quadriceps are the prime mover for front squats, the glute maximus is the prime mover for the back squat when performed correctly. What back muscle is the prime mover for the seated row exercise as it is responsible for retraction of the scapula? - Answer ️️ -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. Which of the following exercises requires the greatest contribution from trunk stabilizers when using 80% 1RM? - Answer ️️ -barbell bent-over row Due to the horizontal postion 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? - Answer ️️ -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. What position of the knee is necessary to fully stretch the gastrocnemius when the ankle is in full dorsi flexion? - Answer ️️ -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? - Answer ️️ - 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? - Answer ️️ -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 ____________. - 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 positional movement? - Answer ️️ -proprioception Proprioceptors provide neural data to manage body movement and spatial awareness. The idea of proprioception suggests the body can move in a controlled manner with or without data provided from sight as the body "feels" the environment. What muscle is the prime mover for the lateral lunge performed in the picture? - Answer ️️ - hip abductors The prime movers for the lateral lunge are the hip abductors when a single anchor is used because the glute medius and tensor fascia latae (TFL) push outward in the frontal plane to return the center of mass to the starting point. The hip adductors do contribute to a lesser degree, but are actually stretched more than activated. Lateral kettlebell swings with changing anchors would be a better choice for addressing the hip adductors as the body "pulls" itself sideways. Clients should be instructed to retract the scapula during the seated row exercise in order to effectively train the: - Answer ️️ -rhomboids Concentric contraction of the rhomboids will cause the scapulae to retract, as seen during the correct performance of the bilateral row exercise. The rhomboids function to move the scapulae in Aerobic metabolism in the muscle cell occurs within which organelle? - Answer