Exam (elaborations)
NCSF PRACTICE EXAM W- EXPLANATIONS
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NCSF PRACTICE EXAM W- EXPLANATIONS
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NCSF PRACTICE EXAM W/ EXPLANATIONSWhat term represents the transfer of energy across joints to support voluntary
movement? - Answers-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 ____________________. - 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.
Ankle dorsi flexion is caused by _________________. - 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? - 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)? - Answers-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? - 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.
When performed correctly, what is the prime mover responsible for hip extension during
the back squat? - Answers-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? - 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.
Which of the following exercises requires the greatest contribution from trunk stabilizers
when using 80% 1RM? - Answers-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? - 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.
What position of the knee is necessary to fully stretch the gastrocnemius when the
ankle is in full dorsi flexion? - 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? -
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?
- 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
____________. - Answers-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? - Answers-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? -
Answers-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: - Answers-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? - Answers-
mitochondria
, Mitochondria are the organelles responsible for aerobic metabolism in muscle cells. The
Krebs cycle occurs within the mitochondria; a process in which ATP is formed using
oxygen and energy substrates from sugar, fat and protein. Aerobic training increases
the number of mitochondria within muscle
What anabolic hormone is released in higher concentrations in response to heavy
resistance training? - Answers-testosterone
Whereas insulin-like growth factor is common to bodybuilding sets, testosterone release
occurs with total-body loading at high intensities. Back squats and deadlifts are
commonly sited as compound lifts that stimulate testosterone release following heavy
sets. Insulin is another anabolic hormone but it functions to regulate metabolic
functions, particularly sugar uptake by cells.
Which pair of movements employ reciprocal inhibition in a training set aimed at
improving strength and flexibility? - Answers-seated leg extension and hamstring stretch
Since the quadriceps (agonist) pair with the hamstrings (antagonist) during knee
extension, stretching the hamstrings following excitation of the quadriceps through
resisted seated leg extension would create an ideal reciprocal match.
Which of the following is the only energy substrate that can be metabolized aerobically
or anaerobically to produce ATP? - Answers-glycogen
Carbohydrates are the only energy-yielding nutrient that can be broken down
aerobically or anaerobically to produce ATP. The storage form of carbohydrates in the
body is glycogen (glucose + water). Glucose is unique in that it is the only nutrient that
can be used to produce energy without oxygen. The anaerobic breakdown of glucose is
referred to as glycolysis, which can fuel intense bouts of energy for up to about 90
seconds. Aerobic breakdown of glucose occurs through the Krebs cycle using pyruvate,
and can fuel lower-intensity exercise for a much longer duration.
What type of contraction is performed by the abdominals and erector spinae muscle
group during the performance of a push-up? - Answers-isometric
An isometric contraction is performed by the abdominals and the erector spinae muscle
group during the performance of a push-up, in accordance with the natural activity of
local stabilizers. An isometric contraction creates an increase in muscle tension without
changing any joint angles. In the case of a push-up, the abdominals and erector spinae
help maintain the flat back position seen with proper technique.
What physiological response occurs when lactate builds up in the blood? - Answers-
respiration rates increase
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