NAFC Practical Application Exam With
Solutions
The Practical Application Workbook - Correct Answer not just a reference manual but a practical guide
that shows the student trainer the concepts, proper range of motion and body mechanics that will
enable them to become successful and standout among their peers in the industry.
Anatomical position - Correct Answer is the starting position for the analysis of movement for the
human body.(The hands are lateral to the medial elbow.)
Planes of Motion - Correct Answer 1. Sagittal plane - divides the human body in half from left to right so
that flexion and extension can occur. For movement within this plane, the resistance must come from
below the elbow during a standing biceps curl. If bent-over, the resistance must come from directly
behind the new position.
2. Frontal plane - divides the body in half from front to back. In this plane, one can perform adduction
and abduction. If standing, the resistance and the fight against gravity come from the direction and
gravitational pull of the earth.
3. Transverse plane - divides the body into superior (upper) and inferior (lower) segments. In these
planes one can perform all rotations such as internal and external rotations as well as horizontal
movements. A sport such as golf would involve performing movements in the Transverse planes of
motion.
Anser - Correct Answer Align the Joints before engaging a load. This is crucial because alignment
distributes the load to the desired core muscle as opposed to a weaker area not intended to be loaded.
aNser - Correct Answer Neutral Spine must be maintained for protecting all joints and muscle systems
while exercising to disperse the load off of the spine.
anSer - Correct Answer Square the Hips and Shoulders before performing many resistance training
exercises for safe practice.
ansEr - Correct Answer Engage Muscles While Under Load. It takes only a quarter of a second to obtain
whiplash, so it is important to be mentally and physically prepared to accept responsibility for the weight
prior to beginning an exercise.
, anseR - Correct Answer Retract Shoulder Blades. Make sure the shoulders are depressed before lifting
and also while performing most other exercises.
The benefit of using ANSER - Correct Answer not limited to gym-based training. In addition to sport
specific training and powerlifting, individuals performing everyday tasks may sustain bodily damage if
not following these principles. Using ANSER in our daily lives, as well as when we are exercising will go a
long way toward preventing injuries.
THE RISK/BENEFIT EQUATION (R/BE) - Correct Answer NAFC original concept pertaining to the constant
and possibly dangerous variables a personal trainer faces while recommending and working with a
diverse client base. (safety)
The Assisted Pull-up - Correct Answer primarily targets and develops the latissimus dorsi while
stabilizing the shoulder girdle. The desired action is adduction at the shoulder on the concentric phase of
contraction without locking out at the elbow on the eccentric phase of muscle contraction.
The Cable Lat Pull-down - Correct Answer below has less risk than the Pull-up or Assisted Pull-up, but
requires less demand on the muscle stabilizers and targeted muscles.
Internal Rotation - Correct Answer occurs when the pull down action is performed beyond the normal
ROM of adduction at the shoulder.
Watch for locking out... - Correct Answer at the elbow in the eccentric phase of the simulation of any
pull-up, assisted pull-up, and cable lat pull down. The picture illustrates the activation of the trapezius I
and II which elevates the shoulder girdle hence not following ANSER.
T-Bar and Mid Back Row - Correct Answer target the trapezius III and the deeper rhomboids. One must
focus on not locking out at the elbow in the eccentric phase of the contraction, while ending the ROM at
the concentric phase of contraction before the shoulder girdle protracts and/or elevates. These
examples show the normal ROM for the T-Bar Row and Mid Back Row.
Undue stress is placed on the body when performing bent-over exercises without retracting the shoulder
blades prior to engaging in the exercise. - Correct Answer Other issues to watch out for are:
Solutions
The Practical Application Workbook - Correct Answer not just a reference manual but a practical guide
that shows the student trainer the concepts, proper range of motion and body mechanics that will
enable them to become successful and standout among their peers in the industry.
Anatomical position - Correct Answer is the starting position for the analysis of movement for the
human body.(The hands are lateral to the medial elbow.)
Planes of Motion - Correct Answer 1. Sagittal plane - divides the human body in half from left to right so
that flexion and extension can occur. For movement within this plane, the resistance must come from
below the elbow during a standing biceps curl. If bent-over, the resistance must come from directly
behind the new position.
2. Frontal plane - divides the body in half from front to back. In this plane, one can perform adduction
and abduction. If standing, the resistance and the fight against gravity come from the direction and
gravitational pull of the earth.
3. Transverse plane - divides the body into superior (upper) and inferior (lower) segments. In these
planes one can perform all rotations such as internal and external rotations as well as horizontal
movements. A sport such as golf would involve performing movements in the Transverse planes of
motion.
Anser - Correct Answer Align the Joints before engaging a load. This is crucial because alignment
distributes the load to the desired core muscle as opposed to a weaker area not intended to be loaded.
aNser - Correct Answer Neutral Spine must be maintained for protecting all joints and muscle systems
while exercising to disperse the load off of the spine.
anSer - Correct Answer Square the Hips and Shoulders before performing many resistance training
exercises for safe practice.
ansEr - Correct Answer Engage Muscles While Under Load. It takes only a quarter of a second to obtain
whiplash, so it is important to be mentally and physically prepared to accept responsibility for the weight
prior to beginning an exercise.
, anseR - Correct Answer Retract Shoulder Blades. Make sure the shoulders are depressed before lifting
and also while performing most other exercises.
The benefit of using ANSER - Correct Answer not limited to gym-based training. In addition to sport
specific training and powerlifting, individuals performing everyday tasks may sustain bodily damage if
not following these principles. Using ANSER in our daily lives, as well as when we are exercising will go a
long way toward preventing injuries.
THE RISK/BENEFIT EQUATION (R/BE) - Correct Answer NAFC original concept pertaining to the constant
and possibly dangerous variables a personal trainer faces while recommending and working with a
diverse client base. (safety)
The Assisted Pull-up - Correct Answer primarily targets and develops the latissimus dorsi while
stabilizing the shoulder girdle. The desired action is adduction at the shoulder on the concentric phase of
contraction without locking out at the elbow on the eccentric phase of muscle contraction.
The Cable Lat Pull-down - Correct Answer below has less risk than the Pull-up or Assisted Pull-up, but
requires less demand on the muscle stabilizers and targeted muscles.
Internal Rotation - Correct Answer occurs when the pull down action is performed beyond the normal
ROM of adduction at the shoulder.
Watch for locking out... - Correct Answer at the elbow in the eccentric phase of the simulation of any
pull-up, assisted pull-up, and cable lat pull down. The picture illustrates the activation of the trapezius I
and II which elevates the shoulder girdle hence not following ANSER.
T-Bar and Mid Back Row - Correct Answer target the trapezius III and the deeper rhomboids. One must
focus on not locking out at the elbow in the eccentric phase of the contraction, while ending the ROM at
the concentric phase of contraction before the shoulder girdle protracts and/or elevates. These
examples show the normal ROM for the T-Bar Row and Mid Back Row.
Undue stress is placed on the body when performing bent-over exercises without retracting the shoulder
blades prior to engaging in the exercise. - Correct Answer Other issues to watch out for are:
