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 What term represents the transfer of energy acr...
NCSF Practice Exam w/ Explanations
CORRECT 100%
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 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? -
ANSWER 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.
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