NCSF Exam with Complete Solutions
Sugar - ANS-What is the only fuel source that can be used during anaerobic
metabolism?
Carbohydrates, lipids (fats) - ANS-__________ serve as the primary fuel for exercise,
while ________ are primarily used during rest and low-intensity physical activity.
Aerobic metabolism can occur using what fuel sources? - ANS-Carbohydrates, fats,
protein and various associated substrates
What is the primary fuel source during 1) a vertical jump, 2) a 3RM deadlift, and 3) a 10-
second sprint? - ANS-1) stored ATP, 2-3) stored creatine phosphate
What are the primary storage sites for glycogen within the body? - ANS-Skeletal muscle
(~400g) and the liver (~95g)
How much rest is needed to fully recover from an exercise that significantly drains
creatine phosphate stores within a muscle? - ANS-2-5 minutes
As a client increases their VO2max, he or she will have a lower _________ during any
sub-maximal exercise intensity; this is mainly attributed to an increase in __________. -
ANS-Heart rate, stroke volume
Cardiac output is a product of: - ANS-Stroke volume x heart rate
Cellular metabolism using oxygen and various substrates for fuel occurs in the: - ANS-
Mitochondria
What muscle fiber type has the lowest capacity to produce force? - ANS-Type I (slow-
twitch oxidative)
Slow oxidative muscle fibers have the smallest relative _____________ and are
primarily fueled via __________ metabolism. - ANS-Diameter; aerobic
Following high-intensity exercise, a client may continue to burn additional calories for a
number of hours due to a phenomenon known as: - ANS-Excess post-exercise oxygen
consumption (EPOC)
What mineral is released from the sarcoplasmic reticulum to initiate the cascade of
events leading to a muscular contraction? - ANS-Calcium
, What type of fatigue is associated with reduced muscle glycogen storage following
localized muscular work? - ANS-Peripheral fatigue
How is force production improved through neural adaptations? - ANS-Via increased
motor unit recruitment, faster firing rates, and improved firing synchronicity
Identify at least three primary causes for short-term (acute) muscular fatigue between
sets. - ANS-Exhaustion of ATP/creatine phosphate reserves, tissue acidity, insufficient
oxygen, reduced enzyme activity, tubular system disturbances
If excessive tension is placed upon a given muscle, ________________ send inhibitory
signals to reduce motor unit activity and protect the tissue from potential damage. -
ANS-Golgi tendon organs
_________ is the hormone released from the pancreas to help control blood glucose
levels; it also inhibits fat use when in circulation. - ANS-Insulin
_______ is an adrenal hormone released in response to high physiological or
psychological stress. It limits carbohydrate uptake, disrupts the protein-sparing
mechanism and can suppress immune system function when chronically released at
elevated levels. - ANS-Cortisol
What hormone released from the liver in response to appropriately-devised hypertrophy
training signals the body to increase protein synthesis? - ANS-Insulin-like growth factor-
1 (IGF-1)
Identify three anabolic hormones that are released in response to heavy, strenuous
resistance training. - ANS-Testosterone, growth hormone, IGF-1
Throwing a medicine ball for distance requires what type of muscular contraction? -
ANS-Ballistic
What artery is being assessed in under the chin on the neck? - ANS-Carotid
Holding one's breath to increase stability while lifting a heavy load is referred to as the
_______________. - ANS-Valsalva maneuver
The ____________________ is an estimate of myocardial oxygen demand and relative
stress placed upon the heart. - ANS-Rate pressure product (RPP); it is calculated using
the formula = systolic blood pressure x heart rate
What is the biomechanical term for movement at the shoulder during a frontal raise? -
ANS-Shoulder flexion
What action is performed at the glenohumeral joint during the concentric phase of the
pull-up exercise? - ANS-Shoulder adduction
Sugar - ANS-What is the only fuel source that can be used during anaerobic
metabolism?
Carbohydrates, lipids (fats) - ANS-__________ serve as the primary fuel for exercise,
while ________ are primarily used during rest and low-intensity physical activity.
Aerobic metabolism can occur using what fuel sources? - ANS-Carbohydrates, fats,
protein and various associated substrates
What is the primary fuel source during 1) a vertical jump, 2) a 3RM deadlift, and 3) a 10-
second sprint? - ANS-1) stored ATP, 2-3) stored creatine phosphate
What are the primary storage sites for glycogen within the body? - ANS-Skeletal muscle
(~400g) and the liver (~95g)
How much rest is needed to fully recover from an exercise that significantly drains
creatine phosphate stores within a muscle? - ANS-2-5 minutes
As a client increases their VO2max, he or she will have a lower _________ during any
sub-maximal exercise intensity; this is mainly attributed to an increase in __________. -
ANS-Heart rate, stroke volume
Cardiac output is a product of: - ANS-Stroke volume x heart rate
Cellular metabolism using oxygen and various substrates for fuel occurs in the: - ANS-
Mitochondria
What muscle fiber type has the lowest capacity to produce force? - ANS-Type I (slow-
twitch oxidative)
Slow oxidative muscle fibers have the smallest relative _____________ and are
primarily fueled via __________ metabolism. - ANS-Diameter; aerobic
Following high-intensity exercise, a client may continue to burn additional calories for a
number of hours due to a phenomenon known as: - ANS-Excess post-exercise oxygen
consumption (EPOC)
What mineral is released from the sarcoplasmic reticulum to initiate the cascade of
events leading to a muscular contraction? - ANS-Calcium
, What type of fatigue is associated with reduced muscle glycogen storage following
localized muscular work? - ANS-Peripheral fatigue
How is force production improved through neural adaptations? - ANS-Via increased
motor unit recruitment, faster firing rates, and improved firing synchronicity
Identify at least three primary causes for short-term (acute) muscular fatigue between
sets. - ANS-Exhaustion of ATP/creatine phosphate reserves, tissue acidity, insufficient
oxygen, reduced enzyme activity, tubular system disturbances
If excessive tension is placed upon a given muscle, ________________ send inhibitory
signals to reduce motor unit activity and protect the tissue from potential damage. -
ANS-Golgi tendon organs
_________ is the hormone released from the pancreas to help control blood glucose
levels; it also inhibits fat use when in circulation. - ANS-Insulin
_______ is an adrenal hormone released in response to high physiological or
psychological stress. It limits carbohydrate uptake, disrupts the protein-sparing
mechanism and can suppress immune system function when chronically released at
elevated levels. - ANS-Cortisol
What hormone released from the liver in response to appropriately-devised hypertrophy
training signals the body to increase protein synthesis? - ANS-Insulin-like growth factor-
1 (IGF-1)
Identify three anabolic hormones that are released in response to heavy, strenuous
resistance training. - ANS-Testosterone, growth hormone, IGF-1
Throwing a medicine ball for distance requires what type of muscular contraction? -
ANS-Ballistic
What artery is being assessed in under the chin on the neck? - ANS-Carotid
Holding one's breath to increase stability while lifting a heavy load is referred to as the
_______________. - ANS-Valsalva maneuver
The ____________________ is an estimate of myocardial oxygen demand and relative
stress placed upon the heart. - ANS-Rate pressure product (RPP); it is calculated using
the formula = systolic blood pressure x heart rate
What is the biomechanical term for movement at the shoulder during a frontal raise? -
ANS-Shoulder flexion
What action is performed at the glenohumeral joint during the concentric phase of the
pull-up exercise? - ANS-Shoulder adduction
