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NAFC Practical Application Exam Questions And Answers | Guaranteed Success
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NAFC Practical Application Exam Questions And Answers | Guaranteed Success
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NAFC Practical Application ExamQuestions And Answers | Guaranteed
Success
The Practical Application Workbook CORRECT ANSWERS 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 ANSWERS 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 ANSWERS 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 ANSWERS 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 ANSWERS Neutral Spine must be maintained for protecting all joints
and muscle systems while exercising to disperse the load off of the spine.
anSer CORRECT ANSWERS Square the Hips and Shoulders before performing many
resistance training exercises for safe practice.
ansEr CORRECT ANSWERS 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 ANSWERS Retract Shoulder Blades. Make sure the shoulders are
depressed before lifting and also while performing most other exercises.
The benefit of using ANSER CORRECT ANSWERS 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 ANSWERS 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 ANSWERS 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 ANSWERS 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 ANSWERS occurs when the pull down action is performed
beyond the normal ROM of adduction at the shoulder.
Watch for locking out... CORRECT ANSWERS 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 ANSWERS 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 ANSWERS
Other issues to watch out for are:
• Forward head lean
• Locking out the knees
• Not bending adequately enough at the hips to properly line up the direction of the
resistance.
Proper use of full ROM for each exercise, ANSER, and the R/BE leads the exerciser
toward their goals in a safe and productive manner. CORRECT ANSWERS Proper use
of full ROM for each exercise, ANSER, and the R/BE leads the exerciser toward their
goals in a safe and productive manner.
Avoid hyper-extension that can occur during the concentric phase of muscle
contraction. The picture below shows a Lower Back Extension that went beyond neutral
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