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NCSF PRE-CERTIFICATION EXAM
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Questions in this quiz (100)
1To increase the activation of the posterior deltoids the exerciser should____.
- AIncrease protraction
- Blower (adduct) the arms toward the hip
- CIncrease arm flexion
- Draise (abduct) the arms toward the head
2When performing the front squat, which muscle group serves as the prime mover?
- AQuadriceps
- BHamstring
- CHip adductors
- DHip abductors
3The exerciser’s technique in this performance of the lat pull-down should be corrected by___.
- AAdjusting the grip width
- BIncreasing hip flexion during the pull
- CFlexing the cervical spine
- DPulling the bar to the chest
4During this performance of the forward lunge which of the following statements is true?
- AThe exercise is being performed correctly
- BThe knee range of motion of the exercise is incomplete
- CThe knee crossed the toe
- DThe step is NOT too far forward
5What verbal cue should be used to correct the exerciser's technique?
- AIncrease hip flexion as the dumbbells are pulled
- BElevate the chest to flatten back
- CTurn the wrist outward
- DExtend the hip during the pull
6What is the prime mover of the squat exercise?
- AKnee extensors
- BHip flexor
- CHip extensors
- DKnee flexor
7What should be done to correct the form for the deadlift exercise being performed?
- AThe exerciser should extend the hips all the way through the end of the exercise
- BThe exercise should move the hips back (posteriorly) to increase knee and hip extension during the descent phase
- CThe exerciser should widen his feet
- DThe exercise should squat lower at the bottom of the exercise
8Which of the following is true regarding the performance of this seated row exercise?
- AThe exercise is being performed correctly
- BThe exerciser is using excessive hip extension during the concentric phase
- CThe exerciser is using an incomplete range of motion during the eccentric phase
- DThe pull height needs to be adjusted
9The lateral lunge is predominantly performed in the _____ plane.
- AHorizontal
- BFrontal
- CSagittal
- DTransverse
10Which of the following is true regarding the performance of this exercise?
- AThe exercise is being performed correctly
- BThe exerciser is using excessive shoulder flexion
- CThe exerciser is using excessive hip flexion
- DThe exerciser is using incorrect hand width
11What statement is true regarding the exerciser's performance of the Romanian deadlift exercise?
- AThe exercise is being performed correctly
- BThe exerciser is performing excessive knee flexion during eccentric phase
- CThe exerciser is using an incomplete range of motion in the hip
- DThe exerciser is using incorrect hand position
12What statement is true regarding the exerciser's performance of the dumbbell fly exercise?
- AThe exercise is being performed correctly
- BThe range of motion is excessive and the feet should be placed on the bench
- CThe humerus is outwardly rotated and the back is excessively arched
- DThe head should be elevated off the bench and the abdominal contracted
13What statement is true regarding the exerciser’s performance of the step-up exercise?
- AThe exercise is being performed correctly
- BThe range of motion of the exercise is incomplete
- CThe knee should be flexed to a greater degree
- DThe foot is being placed incorrectly on the step
14The concentric (muscle shortening) movement phase of this exercise is called ____?
- ADorsi flexion
- BPronation
- CPlantar flexion
- DEversion
15What statement is true regarding the exerciser’s performance of the side raise exercise?
- AThe exercise is being performed correctly
- BThe range of motion of the exercise is incomplete
- CThe weight is being lowered too far, reducing the tension on the shoulder (excess adduction)
- DThe weight is being lifted too high causing risk of impingement (excess abduction)
16What is the prime mover during the performance of the cable pullover?
- ALatissimus dorsi
- BTriceps
- CDeltoids
- DRhomboids
17What statement is true regarding the exerciser's performance of the pull-up exercise?
- AThe exercise is performed correctly
- BThe range of motion is incomplete
- CThe back should be arched
- DThe grip is too wide
18What is the purpose of this exercise?
- AStrengthen the low back
- BStretch the low back
- CStrengthen the hip flexors
- DStretch the hip flexors
19What statement is true regarding the exerciser’s performance of the barbell shoulder press exercise?
- AThe exercise is being performed correctly
- BThe foot position should be widened
- CThe hands are too wide on the bar
- DThe weight should be lowered to the front of the body
20What statement is true regarding the exerciser’s performance of the reverse lunge exercise?
- AThe exercise is being performed correctly
- BThe range of motion of the exercise is incomplete
- CThe weight location is incorrect
- DThe exerciser’s foot placement is too narrow
21What grip is used by the exerciser during the performance of the reverse grip pull-down exercise?
- ASupinated
- BPronated
- CNeutral
- DAlternate
22What is the prime mover during the performance of the bench dips?
- ADeltoids
- BTriceps
- CPectoralis major
23How should the exerciser’s technique be corrected for proper performance of the triceps pushdown exercise?
- AThe exerciser should maintain the humerus in a fixed, parallel position to the body through the full range of motion
- BThe exerciser should lean forward during the concentric phase
- CThe exerciser should increase the movement range of the elbow
- DThe exerciser should use a wider grip
24What statement is true regarding the exerciser’s performance of the single arm row exercise?
- AThe exercise is being performed correctly
- BThe range of motion of the exercise is incomplete
- CThe exerciser’s trunk is excessively rotated
- DThe weight should be pulled to the chest
25What statement is true regarding the exerciser’s performance of the dumbbell shoulder press exercise?
- AThe exercise is being performed correctly
- BThe range of motion of the exercise is incomplete
- CThe trunk is overextended
- DThe weight is being lowered too far
26Which of the movements listed below is necessary to effectively train the rhomboid muscles during the bent-over row?
- AShoulder elevation
- BTrunk rotation
- CArm adduction
- DScapular retraction
27What type of training causes the greatest gains in muscle mass (bodybuilding)?
- AHeavy load (>85% 1RM), low repetitions (3-6)
- BLight load (<60% 1RM), high repetitions (12-20)
- CModerate load (<85% 1RM), moderate repetitions (8-12)
- DAll are equally effective
28The four muscles that stabilize the shoulder are referred to as the _____.
- AGlenohumeral complex
- BShoulder girdle
- CRotator cuff
- DShoulder flexors
29Most people have weakness in their _______ which, when combined with a lack of flexibility in the hip musculature leads to low back pain.
- ABack extensors
- BAbdominal muscles
- CQuadriceps
- DCalf muscles
30Difficulty raising the arms overhead to perform a military press (shoulder flexion) or the overhead squat (shoulder abduction) is most often due to tightness in the ______.
- ALow back
- BTriceps
- CLatissimus dorsi
- DBiceps
31As a person’s cardiovascular fitness improves, their resting heart rate goes down because ______ increases.
- AStorage glycogen
- BMuscle mass
- CAdrenaline
- DStroke volume
32The supplement creatine monohydrate increases energy stores for ____.
- AImmediate energy to improve sprints and heavy lifting
- BIntermediate energy to help with anaerobic endurance circuits
- CLong-term energy to help with distance running events
- DAll of the above
33Which muscle fiber type is primarily used for endurance and therefore has the lowest capacity for muscle hypertrophy and force output?
- AType I
- BType IIa
- CType IIb
- DType III
34Which of the following program selections would be associated with the greatest release of anabolic hormones when performing back squats?
- A2 sets of 13 repetitions using 65% 1RM, 90 second rest intervals
- B4 sets of 5 repetitions using 85% 1RM, 3 minute rest intervals
- C4 sets of 8 repetitions using 80% 1RM, 60 second rest intervals
- D3 sets of 15 repetitions using 60% 1RM, 75 second rest intervals
35Lactic acid is produced when ______ is used for energy during a 10 rm squat.
- ASugar
- BFat
- CProtein
- DAll of the above
36What should be done to correct the form for the deadlift exercise being performed?
- AThe exerciser should extend the hips all the way through the end of the exercise
- BThe exercise should move the hips back (posteriorly) to increase knee and hip extension during the descent phase
- CThe exerciser should widen his feet
- DThe exercise should squat lower at the bottom of the exercise
37Which of the following is true regarding the performance of this exercise?
- AThe exercise is being performed correctly
- BThe exerciser is using excessive shoulder flexion
- CThe exerciser is using excessive hip flexion
- DThe exerciser is using incorrect hand width
38Which of the following program components recruits the highest percentage of fast-twitch, glycolytic fibers?
- A10 repetitions of bench press using 70% of 1RM
- B12 leg extensions using 65% of 1RM
- C8 maximal speed tuck jump rebounds
- D20 abdominal crunches
39Which energy source(s) primarily meets the anaerobic energy demands of a person exercising at a high intensity, such as during sprinting or resistance training?
- AFat
- BProtein
- CCarbohydrates
- DFat, protein, and carbohydrates equally
40In the first four weeks of training, relative increases in strength are most likely due to _____ adaptations
- ANervous system
- BCardiovascular system
- CEndocrine system
- DDigestive system
41What does VO2 represent?
- AAir expelled during exercise
- BOxygen inhaled during exercise
- COxygen used by the body during exercise
- DThe amount of oxygen used by the heart during exercise
42What is the action of the exerciser’s left hip during the upward phase of the step-up exercise?
- ARotation
- BAbduction
- CExtension
- DFlexion
43Nothing
- ACorrect
- BWrong
44Nothing
- ACorrect
- BWrong
45Which of the following exercise modification to the arm position during the abdominal curl up exercise increases the difficulty of the exercise to the greatest degree.
- AA
- BB
- CC
46When performing the seated row exercise shown above how can bicep activation be increased.
- AChange to pronated (overhand grip)
- BChange to supinated (underhand) grip
- CPull the resistance to a lower
- DUse a wider bar to increase the width of the grip position
47Which effect does routine aerobic training have on fast-twitch muscle fibers?
- AIt converts fast-twitch fibers to slow-twitch fibers
- BIt increases the fiber size
- CIt decreases the number of fast twitch fibers
- DIt increases the oxygen capacity of fast twitch fibers
48What is the relation of the femur to the tibia in the anatomical position?
- ALateral
- BMedial
- CInferior
- DSuperior
49What tissue identified in the picture connects muscle to bone?
- ATendon
- BMyofibril
- CLigament
- DSarcomere
50Which activity requires the greatest contribution from the oblique muscles?
- APull-up
- BSeated cable lat pull-down
- CLow-to-high rotational chop
- DStanding arm curl
51Due to early adaptations, how long should a trainer wait before re-evaluating a new client’s performance
- A4-6 weeks
- B8-10 weeks
- C10-12 weeks
- D12-15 weeks
52A 47 year old construction foreman is seeking a trainer to assist him in losing weight. Over the past 10 years, he has been concerned about excessive fat accumulation in his trunk and abdominal areas. He maintained a healthy weight throughout his 30’s without performing regular physical activity. Why is his concern justified?
- ABody fat is more difficult to reduce in men
- BSlow weight gains is indicative of thyroid problems
- CCentral fat storage is closely linked to cardiovascular disease
- DAge associated weight gain is indicative of a genetic obesity trait
53What is the best nutrient to consume immediately following exercise to replenish energy stores used to fuel work?
- AFat
- BProtein
- CVitamins
- DCarbohydrates
54What nutrient deficiency is associated with osteoporosis?
- AIron
- BProtein
- CCalcium
- DZinc
55For a female client, which evaluation criterion requires that she receives medical clearance before activity participation?
- ABody fat composition of 41%
- BOccasional mid-lower back pain
- CResting heart rate of 89 beats/min
- DResting blood pressure of 140/88 mmHg
56Obesity for males begins at a body fat percentage of _______.
- A15%
- B20%
- C25%
- D30%
57Which lipid is found in the blood and is associated with positive cardiovascular health, often referred to as “good cholesterol”?
- ADietary cholesterol
- BLDL cholesterol
- CHDL cholesterol
- DVLDL cholesterol
58Which of the following represents an appropriate short-term goal, suggesting it could be accomplished in less than a month?
- AA 200 lb. man decreasing body fat by 6%
- BA new exerciser increasing VO2 max from 35 ml · kg-1 to 50 ml · kg · min -1
- CA 20-year old male improving hamstring flexibility from 50 degrees to 90 degrees of knee extension
- DA 35 year old female increasing push up strength from 3 to 6 repetitions
59Which of the following would be the best assessment of cardiorespiratory endurance for a sixteen year old female?
- A5 min walk
- B100 meter dash
- C400 meter run
- D1 mile run
60The trainer in the photograph is palpating the radial pulse of a client. What is wrong with his palpation technique?
- AThe clients hand should be tightly clenched
- BThe trainer is using the incorrect fingers
- CThe pulse is being palpated on the wrong wrist
- DThe pulse is being palpated on the wrong side of the wrist
61What recommendation is appropriate for obese clients?
- AAttempt to expend at least 600 kcal per workout
- BReduce caloric intake to 1200 kcal per day by mainly cutting carbohydrates
- CUse low-impact activities when initiating an exercise program
- DAvoid resistance training because it does not burn enough calories and can promote weight gain
62For a normal, healthy individual, it is recommended that _____ or less of total daily calories come from saturated fat.
- A10%
- B15%
- C20%
- D30%
63It is recommended that individuals consume no more than ___ of their total daily calories from simple sugars.
- A2%
- B10%
- C15%
- D25%
64Which energy yielding nutrient contributes the fewest number of calories to the total recommended daily need as it is used primarily for tissue recovery?
- AFat
- BProteins
- CVitamins
- DCarbohydrates
65How many total calories come from fat in a single-serving food item listing 8 grams of fat on the label?
- A8
- B16
- C32
- D72
66Your client has been recently diagnosed with diet-induced anemia. The lack of what essential nutrient commonly creates this deficiency?
- ACalcium
- BIron
- CZinc
- DSodium
67Which type of amino acids must be ingested because they cannot be synthesized by the body?
- AEssential
- BEnzymatic
- CNon-essential
- DBranched chain
68People who exercise ____.
- ACan never drink enough water
- BShould drink 8-10 ounces every 15 minutes during their training session
- CShould drink only carbohydrate solutions at a concentration of at least 10%
- DShould avoid drinking during activity to prevent cramps
69You discover that your 47-year old male client has added three protein shakes, contributing an additional 150 grams of protein, to his daily diet. He read in a popular fitness magazine that to increase his muscle mass he needs to increase his protein intake. He currently weighs 167 lbs. And performs resistance training three times a week for one hour. His goal is to increase his muscle mass and lose body fat.
- ATell him to ensure his supplement is whey protein
- BTell him he should continue to take additional protein but should drink more water to decrease the stress on the kidneys
- CTell him that he should try to increase his protein intake frequency to four times a day to maximize the benefits of the added protein
- DTell him that his protein intake is well above the recommended daily intake and that simply adding more protein to his diet will not increase his muscularity
70Individuals consuming large amounts of saturated fat are increasing the likelihood of ____.
- AProducing ketone bodies
- BRaising their LDL (bad) cholesterol levels
- CRaising their HDL (good) cholesterol levels
- DLowering their triglyceride levels
71Nothing
- ACorrect
- BWrong
72Which statement is true about lower body fat storage?
- ALower body fat storage is related to carbohydrate intake
- BLower body fat is more easily burned than central fat storage areas during aerobic exercise
- CLower body fat storage is associated with a lower risk for CAD than upper body fat storage
- DAll of the above
73Your client saw an advertisement for a cellulite cream that suggests it will reduce the fat in her legs. She wants to know your opinion.
What is the correct response?- ATell her she cannot spot reduce any kind of fat
- BTell her that the creams only work if used with a lot-fat diet
- CTell her cellulite creams only work when used with body wraps
- DTell her cellulite creams can reduce fat only in the hips
74Which upper body fitness test would be the best selection to identify muscular fitness and core stability simultaneously?
- APush-up
- BMachine chest press
- CLat pull-down
- DBench press
75After the age of 25, a sedentary person is expected to experience a reduction in their aerobic capacity by ______
- A3% per year
- B5% per year
- C1% per decade
- D10% per decade
76What exercise activity should be done routinely to lower the risk of heart disease (CAD) in a client with hypertension and high cholesterol?
- AWeight training
- BFlexibility training
- CAerobic training
- DPower training
77Nothing
- ACorrect
- BWrong
78Based on the principles of exercise order, which of the following would be the proper exercise order assuming all are performed at 70% 1RM?
- Aa. Bench dips; side raises; bicep curls; bent-over row
- Bb. Side raises; bicep curls; bench dips; bent-over row
- Cc. Bent-over row; bench dips; side raises; bicep curls
- Dd. Bicep curls; bench dips; bent-over row; side raises
79Which of the exercises shown above is the best exercise selection for improving power in the hip musculature?
- ABox jumps
- BBack squat
- CChest press on a ball
- DLunge with trunk rotation
80Which exercise is the best choice to train the quadriceps of a client with low back pain?
- Aa. Leg press
- Bb. Romanian deadlift
- Cc. Single leg extension
- Dd. Squat
81Which exercise serves as a dynamic flexibility activity for the hamstring muscle group?
- Aa. Squat
- Bb. Leg curl
- Cc. Leg press
- Dd. Romanian deadlift
82What is the appropriate intensity range for an apparently healthy person just beginning a resistance training program aimed at improving endurance>
- A<30%
- B30-50%
- C50-70%
- D80-90%
83Which of the following exercise systems uses two (2) exercises performed in a row with only transitional rest between sets?
- ACircuit system
- BPriority system
- CPyramid system
- DSuper set system
84This exercise is used to increase the activation of the _______ muscles?
- ALow back
- BInternal oblique
- CUpper abdominal
- DLower abdominal
85Which of the exercises shown above can be used to stretch the rectus femoris muscle of the quadriceps?
- Aa. Front squat
- Bb. Walking lunge
- Cc. Prone leg curl
- Dd. Romanian deadlift
86Which training intensity causes the greatest strength gains when performed to momentary muscle fatigue?
- A30-50% 1RM
- B50-70% 1RM
- C70-80% 1RM
- D80-90% 1RM
87To increase stress placed on the hamstring muscle group during the performance of this exercise ______.
- AAnkles should be plantar flexed
- BThe hips should be further flexed
- CThe hips should be further extended
- DAnkles should be dorsiflexed
88Nothing
- ACorrect
- BWrong
89Lateral or diagonal step- ups are used to increase activation of the ______ compared to the forward step-up exercise.
- AHip extensors
- BHip flexors
- CHip adductors
- DKnee extensors
90What is the motion of the humerus when it moves towards the midline of the body during the pull-up exercise?
- ARotation
- BExtension
- CAbduction
- DAdduction
91When spotting the pull-up exercise, a trainer should support the client by ___ to ensure no change in the spine position.
- AUsing two hands on the waist
- BPushing up on the things
- CHaving them flex their knees and lifting by the ankles
- DAll are correct
92Oxygenated blood is supplied to the cardiac muscle tissue via the ___.
- ARight Atrium
- BRight ventricle
- CCoronary arteries
- DPulmonary arteries
93Following a warm-up, which of the following is the correct order of exercise modalities in a single exercise bout aimed at improving physical fitness?
- AAerobic, static flexibility, strength
- BStrength, aerobic, static flexibility
- CStatic flexibility, strength, aerobic
- DStrength, static flexibility, aerobic
94Nothing
- ACorrect
- BWrong
95What system of programming is used to aid the efficiency of the resistance lifted by increasing the weight during each set as repetitions are concurrently reduced?
Ex: Set 1) 10 reps x 70% Set 2) 8 reps x 75% set 3) 6 reps x 80%- ASequential set
- BContrast set
- CComplex set
- DPyramid set
96What is the prime mover of the squat exercise?
- AKnee extensors
- BHip flexors
- CHip extensors
- DKnee flexors
97Using the Heart Rate Max Formula, what is the predicted maximum heart rate of a 40- year old male?
- A155 beats/min
- B160 beats/min
- C180 beats/min
- D200 beats/min
98During periods of reduced training frequency, how can the detraining effect be minimized?
- AIncreased duration
- BIncreased intensity
- CDecreased duration
- DDecreased intensity
99Which of the following exercises requires the greatest range of motion from the hip extensors for correct performance?
- Aa. Back squat
- Bb. Leg extension
- Cc. Opposite raise
- Dd. Back extension
100Which type of warm- up is characterized by the use of the actions and muscles that resemble in part, or in whole, the actual activity to be performed?
- AGeneral
- BSpecific
- CFree form
- DFunctional
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- 11th grade Sports Medicine Quiz on NCSF PRE-CERTIFICATION EXAM, created by Thomas Quach on 31/05/2023.
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- Thomas Quach
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- English
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