NCSF Exam Study Guide: 300 Complete Questions and Answers, Exams of Public Health

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NCSF EXAM STUDY GUIDE WITH 300

COMPLETE QUESTIONS AND CORRECT

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Advancing age and disease reduce vessel responsiveness called ______________ which increases risk for cardiovascular disease and stroke. Correct Answer vascular compliance What fat-soluble vitamin may create toxicity if supplemented in high doses? Correct Answer Vitamin A Dehydration contributes to a reduction in blood plasma volume. How will this impact training performance? Correct Answer it will increase heart rate values during training Increased vasodilation occurs with use of which supplement? Correct Answer nitric oxide What is the minimum grams of fiber recommended in the daily diet? Correct Answer 20 ____________ content lowers the insulin response to a meal. Correct Answer Fiber

Consuming ___________ prior to aerobic exercise reduces catabolism of proteins. Correct Answer Carbohydrates _________ is an amino acid which is purported to stimulate the growth hormone production. Correct Answer L-arginine Which of the following is true concerning circumference (girth) measurements when used as a body composition assessment? Correct Answer they have limited accuracy for individuals with large amounts of muscle mass Your client is a 17 year-old male trying to add muscle mass. Which of the following would be a healthy dietary recommendation to support his resistance training program that includes four days of exercise each week? Correct Answer he should strive for a positive caloric balance of roughly 150- 450 calories per day to ensure he meets his protein requirements Which type of exercise is most associated with measures of health and life expectancy? Correct Answer aerobic What affect does routine, moderate-intensity aerobic training have on one's blood lipid profile? Correct Answer HDL will increase Increased midsection girth with age is a concern because: Correct Answer android obesity is linked with heart disease

What adaptation to aerobic exercise reduces heart rates at rest and during sub-maximal exercise? Correct Answer increased stroke volume What negative affect does trans fat have on blood lipid profiles? Correct Answer reduced HDL What is the most unhealthy behavior as measured by risk for heart disease? Correct Answer smoking cigarettes What positive change can be expected from an aerobic exercise intervention for a hypertensive client lasting several months? Correct Answer a reduction of blood pressure by 10 points What affect does chronic high blood insulin (hyperinsulinemia) have on body composition? Correct Answer increased body fat What becomes the most limited trunk movement for older adults due to the aging process? Correct Answer extension How is sarcopenia prevented with advancing age? Correct Answer strength/power training What affect does vascular peripheral resistance have on physical health? Correct Answer Increased blood pressure

What type of performance training is most associated with independence for older adults? Correct Answer power Turbulent blood flow associated with hypertension often leads to _________________ from vascular damage. Correct Answer coronary artery disease Which of the following identifies the correct body fat classification for morbid obesity? Correct Answer Males - 30%; Females - 40% When working with elderly clients, what type of exercise is important to incorporate into the program? Correct Answer closed-chain balance training Prior to performing a submaximal VO2max test on a 54 year-old male client, the trainer should assess the client's: Correct Answer risk factors Why do some assessments of anaerobic fitness, such as the abdominal curl-up and 5-min step test, require the use of a metronome? Correct Answer to maintain a constant pace of movement _______ is a subjective measure of a client's feelings related to their physical effort. Correct Answer RPE

Your client indicates a previous surgery on her left knee when completing the Health Status Questionnaire. What is the appropriate course of action for the trainer? Correct Answer ask follow-up questions concerning the injury and any rehabilitation she completed Identify the correct order of events when initiating activity for a new client. Correct Answer informed consent, health status questionnaire, screening, exercise testing Your new, 54 year-old male client is 250 lbs. and has 25% body fat. What should you recommend to him regarding his initial participation in aerobic activity to lose weight? Correct Answer To reduce the risk for injury, start with low-impact activities using a steady-state heart rate to acclimate him to exercise Which assessment of aerobic fitness is most commonly used for a 14 year-old boy? Correct Answer 1 mile run test If a client is taking a prescription beta-blocker it will cause: Correct Answer reduced heart rate responses during exercise Your client just had knee surgery but wants to train while doing his rehabilitation. What is the correct course of action? Correct Answer Get medical clearance and recommendations from his physician

Which of the following measurements would require your male client to obtain a medical clearance before participating in an exercise program due to cardiovascular disease risk? Correct Answer resting heart rate of 105 bpm Which is a vital component of maintaining a professional certification credential? Correct Answer continuing education What causes blood pressure to rise the most with exercise and is considered unsafe for hypertensive clients? Correct Answer Heavy resistance training (>85%) Your client complains of anterior shoulder pain which is aggravated when performing overhead lifts; what is the correct course of action? Correct Answer Document the actions that causes pain and avoid related activities A lack of oxygen to tissue causing pain and discomfort is termed: Correct Answer Ischemia It is recommended that client files be maintained for at least 3 years upon their completion date due to: Correct Answer Statutes of liability limitations can carry out that long Which abdominal measures in inches are considered a disease risk factor for men and women? Correct Answer Male 40, female 35

Which document is a useful tool in reducing liability due to the understanding of risk? Correct Answer Informed consent Which of the following is a key recommendation when creating an exercise prescription for an obese client? Correct Answer select low-impact activities during aerobic exercise to minimize the risk of injury Your client hurts her knee while performing a step-up. She is in noticeable pain but does not want to stop the session. What is the correct course of action? Correct Answer Recommend she have a medical professional analyze the injury and document the incident The label on a nutrition bar states that it contains 40 grams of carbohydrates and 10 grams of sugar. What percentage of the carbohydrates represent sugars? Correct Answer 25% Adequate intake of __________ is vital for individuals with hypertension due to its relationship with sodium. Correct Answer potassium During extended periods of endurance exercise, such as training for a marathon, which energy-yielding nutrient contributes up to 15% of the body's energy needs? Correct Answer protein

Dietary saturated fats should be limited to ________. Correct Answer 10% of total calories consumed Your client has heard about the potential for quick weight loss associated with low-carbohydrate diets. Which response is accurate regarding these types of diets? Correct Answer lean mass and central nervous system efficiency will be negatively impacted by a low-carbohydrate diet What term represents the transfer of energy across joints to support voluntary movement? Correct Answer Kinetic chain The posterior pelvic tilt seen in this picture, is commonly seen in bilateral leg exercises a result of tight ____________________. Correct Answer glutes Ankle dorsi flexion is caused by _________________. Correct Answer a concentric contraction of the anterior tibialis When performing biceps and triceps exercises, what joint action should occur at the shoulder? Correct Answer no joint movement What exercise is used to cause elevation of the shoulder complex (scapulae and humerus)? Correct Answer barbell shrug What is the natural curvature of the thoracic spine? Correct Answer kyphotic curve

When performed correctly, what is the prime mover responsible for hip extension during the back squat? Correct Answer gluteus maximus What back muscle is the prime mover for the seated row exercise as it is responsible for retraction of the scapula? Correct Answer rhomboids Which of the following exercises requires the greatest contribution from trunk stabilizers when using 80% 1RM? Correct Answer barbell bent-over row The performance of dumbbell side raises occurs in what movement plane? Correct Answer frontal What position of the knee is necessary to fully stretch the gastrocnemius when the ankle is in full dorsi flexion? Correct Answer fully extended What muscles are used to globally stabilize the humerus during the bench press? Correct Answer latissimus dorsi and deltoid Based on the principles of stability what exercise would be the most difficult to stabilize? Correct Answer standing single-arm dumbbell press

To correct the movement error seen in the image, the client should be instructed to ____________. Correct 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? Correct Answer proprioception What muscle is the prime mover for the lateral lunge performed in the picture? Correct Answer hip abductors Clients should be instructed to retract the scapula during the seated row exercise in order to effectively train the: Correct Answer rhomboids Aerobic metabolism in the muscle cell occurs within which organelle? Correct Answer mitochondria What anabolic hormone is released in higher concentrations in response to heavy resistance training? Correct Answer testosterone Which pair of movements employ reciprocal inhibition in a training set aimed at improving strength and flexibility? Correct Answer seated leg extension and hamstring stretch

Which of the following is the only energy substrate that can be metabolized aerobically or anaerobically to produce ATP? Correct Answer glycogen What type of contraction is performed by the abdominals and erector spinae muscle group during the performance of a push- up? Correct Answer isometric What physiological response occurs when lactate builds up in the blood? Correct Answer respiration rates increase What has the greatest impact on relative hormonal response during exercise? Correct Answer intensity of exercise What causes the protein-sparing mechanism to shut off during exercise? Correct Answer inadequate carbohydrates Besides differences in muscle mass and strength capabilities, why do females have lower cardiac outputs compared to males? Correct Answer smaller relative heart size To optimize aerobic capacity the body increases oxygen delivery and extraction by adding: Correct Answer capillaries Why is it recommended to perform static stretches following exercise, and not before? Correct Answer pre-exercise static stretching can reduce power output

Which system of the body has the greatest adaptation rate when exposed to a new training stimulus? Correct Answer nervous system Delayed-onset muscle soreness generally appears: Correct Answer 24 - 48 hours after a training session ends Stroke volume levels off at about 40% VO2max, forcing the body to rely strictly on increased ________________ to manage cardiac output as the intensity rises. Correct Answer heart rate Which of the following is a postural muscle characterized by a relatively greater slow-twitch fiber density? Correct Answer soleus Which of the following recommendations would directly reduce the risk for heart disease? Correct Answer reducing chronic psychological stress All of the following will increase testing accuracy for a skinfold assessment, except: Correct Answer Pinching at least 7 sites All of the following are associated with a calorically-restrictive or starvation diets, except: Correct Answer the body experiences an increase in metabolism

Females with a body fat % of _______ and males with a body fat % of _______ are classified as obese. Correct Answer 32%; 25% After calculating your client's resting metabolic rate to be ~2, calories/day, she performs a 24-hour food recall which indicates approximately 2,500 calories were consumed. What can you determine from this information? Correct Answer nothing until you calculate voluntary caloric expenditure What would cause a disproportionately-low abdominal skinfold measurement on a middle-age male client with a visibly large abdominal area? Correct Answer excessive amounts of visceral fat storage Your female client wants to tone up. While she has enough fat stored throughout her body to justify becoming leaner, she is at a visibly healthy body weight. What is the best field assessment to measure body fat given her appearance? Correct Answer skinfold measures How should you explain the need for regular aerobic activity within a weight loss program to your client who thinks they can simply alter their diet and perform resistance training twice a week to achieve the desired results? Correct Answer all of the above You are working with a female client who does not want to "bulk up" from weight training. Which of the following set-rep

schematics performed in three, 60-minute sessions per week would have the greatest desired adaptation effect? Correct Answer 4 sets per exercise at 65% 1RM, 15 reps, 30-45 second rest intervals, total body emphasis When reducing dietary fat intake, _________ should make up the majority of dietary lipids consumed? Correct Answer Monounsaturated fat Proper execution of the single-leg Romanian deadlift will dynamically stretch the: Correct Answer gastrocnemius The risk of blood pooling after a high-intensity training session is minimized by ___________. Correct Answer a cool down segment The device used to measure specific joint angles during a flexibility assessment is referred to as a ____________. Correct Answer goniometer Excess post-exercise oxygen consumption (EPOC) can result in: Correct Answer an increase in the metabolic rate Which back exercise employs the biceps to the greatest degree? Correct Answer Chin-ups

A dramatic increase in what cardiovascular measurement is a risk factor during aerobic training? Correct Answer diastolic blood pressure Exercising at high altitudes is difficult for individuals who are not accustomed to it because: Correct Answer there is less oxygen in the air Approximately how many calories does the body use per liter of consumed oxygen? Correct Answer 5 calories Your physically-active client wants to add muscle mass as his primary goal. You explain that when focusing on hypertrophy training, he should anticipate seeing increases in lean mass after ______. Correct Answer 8 - 10 weeks When designing an exercise program for a healthy novice client, resistance training exercises should be performed using which of the following set-repetition schematics? Correct Answer 2 - 3 sets of 10-15 repetitions What most affects the rate of detraining when switching from 4 days to two days of training per week? Correct Answer Intensity of the exercise

Resistance machines are optimally suited for ______________ training due to the ability to isolate a muscle and aid in stability. Correct Answer Hypertrophy Groups of exercises performed in sequence with limited rest is called _________________. Correct Answer Circuit training Performing cardiovascular exercise for a duration of time with a consistent same heart rate is termed: Correct Answer Steady state training If a client has shoulder impingement they will likely be unable to perform: Correct Answer Military press What indicates the amount of oxygen used by working tissue? Correct Answer (a-v) O2 difference What training intensity range is most effective for natural bodybuilding? Correct Answer 70 - 85% 1RM Why does using only the heart rate max formula by itself create potential problems for training specificity when programming aerobic training zones (220-age)? Correct Answer a.It assumes all people of equal age are the same b.It has at least a 10-12 beat standard estimation error c.It does not account for variations in fitness level among individuals

ALL OF THE ABOVE ARE CORRECT

When a trainer accurately identifies the best exercise to address a desired affect they are using the principle of ___________. Correct Answer Specificity Diverse training speeds and terrains used for aerobic conditioning performed outside is a type of interval training termed _______. Correct Answer Fartlek training Based on the neuro-metabolic system continuum, which training activities would be performed last when cross training? Correct Answer Aerobic endurance What is the greatest determinant of the intensity of a strength exercise? Correct Answer Safety Why do machines allow for more weight to be lifted than during free weight exercises? Correct Answer The body experiences significantly reduced stabilization Closed kinetic chain exercises occur around a distally-fixed point as seen during the: Correct Answer a.Hanging leg raise b.Pull-up c.Push-up ALL OF THE ABOVE

When seeking to increase dynamic range of motion of the hip flexors during resistance-based exercise, select a: Correct Answer Split stance What common disease can benefit from programming resistance and aerobic exercise? Correct Answer a.Osteoporosis b.Diabetes c.Inflammatory obesity ALL OF THE ABOVE You are training a healthy 35 year-old male who states his main goal is to add 20 lbs. of muscle. He is hoping to attain these gains by working with you twice a week for 60 minutes over the next 3 months. How should you advise this client? Correct Answer the total training duration and volume per week is too low for the desired outcome What is the predicted maximal heart rate of a 50 year-old male client? Correct Answer 170 beats/min What action is necessary to stretch the glute maximus? Correct Answer Hip and knee flexion What is the appropriate rest interval between 2 sets of power cleans using 85% 1RM? Correct Answer >120 seconds

Which of the following statements regarding pyramid training is accurate? Correct Answer The system is used for strength development as it provides progressive overload and neural enhancements What factor determines the adaptations that enhance muscular strength the most? Correct Answer intensity used in the exercise What training system is used to improve both strength and power simultaneously? Correct Answer Contrast sets The principle of overload is associated with: Correct Answer challenging a physiological system with a stress above what it is accustomed to When constructing appropriate exercise prescription for strength training, based on the principle of progression, how much should the total load be increased per week when expressed as a percentage? Correct Answer 2 - 5% Which selection would be the best choice for improving upper body power? Correct Answer incline medicine ball passes What instruction should be made to correct the performance of the lat pull-down exercise in the picture? Correct Answer have the client pull the bar in front of their head instead of behind

What cardiovascular exercise is recommended for individuals with knee osteoarthritis? Correct Answer a.Swimming b.Biking c.Rowing ALL OF THE ABOVE What activity is used as a functional exercise for improving shoulder horizontal abduction? Correct Answer Modified pull-up (feet on ground supine pull-up) What is the best exercise to strengthen the lats in the frontal plane? Correct Answer Pull-up What exercise most effectively trains the obliques? Correct Answer Medicine ball rotation pass A neutral lumbar spine is desirable during overhead exercises, requiring it to maintain a ________. Correct Answer Lordotic curve During pull-ups the correct position at the bottom requires the: Correct Answer Arms remain straight

Spinal extension declines with age making _________________ an important exercise for prevention. Correct Answer Reverse flies What pelvic position is desired during leg curls? Correct Answer Neutral Your new client is a 66 year-old female who is concerned about her bone health. What should be included in her program to address her concerns? Correct Answer resistance and power training using all major muscle groups Your client is performing a seated leg extension on a machine and requires a spot to complete the final repetition. Where should you provide assistance? Correct Answer at the pad or lever arm being moved When constructing a program for your client, what intensity should you select for the leg press if you want them to complete eight (8) repetitions to volitional fatigue? Correct Answer 80% 1RM What is the proper spotting technique during the performance of the deadlift? Correct Answer the deadlift exercise does not require use a spotter Which of the following exercises represents a functional task for the knee joint? Correct Answer box step-up

What is the proper hand location to spot the seated dumbbell overhead press? Correct Answer at the wrists What is the ideal hand position when spotting the lat pull-down exercise? Correct Answer at the bar Range of motion limitations during overhead pressing movements are most likely caused by which of the following? Correct Answer tightness in the latissimus dorsi Which of the following exercises should not be performed due to the potential to cause serious injury? Correct Answer Barbell box squats using a stability ball instead of a box Which of the following exercises would best alleviate restricted range of motion in the upper back musculature? Correct Answer Single-arm cable row Atherosclerosis can lead to which of the following? Correct Answer a.stroke b.hypertension c.myocardial infarction ALL OF THE ABOVE

Which of the following is a primary risk for children compared to adults during exercise? Correct Answer Heat injury Which of the following can be conducted as a pre-activity assessment of risk for participation? Correct Answer a.Body composition b.Central girth c.BMI ALL OF THE ABOVE What is the correct course of action for an individual who cannot reach the initial measure on the sit-and-reach test to identify an actual score? Correct Answer Document the individual as inflexible and ensure the program addresses the issue The ability of vessels to expand and contract to accommodate blood pressure fluctuations is known as ______________. Correct Answer vascular compliance Which of the following actions would have the greatest positive impact on your client's health and well-being? Correct Answer quitting smoking Hypertension causes a cascade of events that lead to the blockage of arteries from plaque termed ________. Correct Answer atherosclerosis

Your client was advised by her physician to begin an exercise program to reduce her high blood pressure. During her last evaluation it was measured at 141/92 mmHg. After 3 months of regular aerobic activity, what is a realistic blood pressure measurement to expect upon re-evaluation? Correct Answer 130/84 mmHg What type of fat storage is considered a high risk factor for cardiovascular disease? Correct Answer visceral VO2max correlates to both disease risk and lifespan making __________ the most important type of exercise for health. Correct Answer cardiovascular training Why does a high-sugar diet increase the risk for obesity? Correct Answer sugar increases insulin which inhibits lipolysis When programming resistance training, general guidelines all suggest the minimum frequency for total-body work is ____ per week? Correct Answer twice While health maintenance requires physical activity equivalents of 1,000 kcal per week, for fitness-level protection that number increases to ______ kcals per week. Correct Answer 2,000 Which is a key performance-related component of fitness for active aging? Correct Answer muscular power

Routine, moderate-intensity jogging will have what affect on one's blood lipid profile? Correct Answer HDL will increase Which of the following would have the greatest impact on health for an individual who is overweight and inactive? Correct Answer adding daily physical activity What is the correct movement of the glenohumeral joint during the tricep pushdown exercise? Correct Answer no joint movement What is the dual-action muscle of the quadriceps; allowing it to act upon both the hip and knee joints? Correct Answer rectus femoris What is the term used to describe the natural curvature of the cervical and lumbar spine? Correct Answer lordotic All of the following are rotator cuff muscles, except: Correct Answer levator scapulae Which muscle is responsible for the first 30 degrees of trunk flexion and is targeted during the crunch movement? Correct Answer rectus abdominis