NSCA TSAC-F Exam Questions

Correct answer: 4.5

The median is represented as the middlemost score when a set of scores is arranged in order of magnitude. With an even number of scores, the average of the two middlemost scores is the median.

For our case:

Given scores: 2, 9, 3, 7, 3, 6, 2, 12

Scores arranged in order of magnitude: 2, 2, 3, 3, 6, 7, 9, 12 

The two middle scores are 3 and 6. The average of the two is 4.5, which is therefore the median.

Correct answer: Depth jump

The depth jump is a plyometric drill that is particularly effective for developing total body power with a significant emphasis on the triple extension of the hip, knee, and ankle joints. This exercise involves stepping off a box, landing with both feet, and then immediately jumping vertically with maximal effort. The depth jump is designed to improve reactive strength and power by exploiting the stretch-shortening cycle of the muscles involved in the jump. 

The depth jump specifically targets the rapid stretch and contraction of the muscles, leading to an explosive jump. The triple extension observed in the depth jump—where the ankles, knees, and hips extend simultaneously—is crucial for many athletic movements, making it an excellent drill for enhancing overall power.

The incorrect options provided are the following:

• Single-leg bound: While single-leg bounds are beneficial for developing lower body power and improving unilateral strength and coordination, they do not emphasize triple extension to the same degree as depth jumps since the focus is more on forward movement and balance.
• Overhead forward throw: This drill primarily develops upper body power and coordination. Although it does involve some degree of triple extension, its emphasis is not as pronounced as in depth jumps.
• Backward overhead medicine ball toss: Similar to the overhead forward throw, this exercise targets upper body strength and power. While it requires coordination and force generation through the body, the specific focus on triple extension is less than in depth jumps.

The depth jump is distinguished by its emphasis on triple extension—essential for maximal vertical leap and explosive power in various sports and activities. This makes it a key exercise for athletes aiming to improve their performance in activities requiring quick and powerful movements.

Correct answer: 40 yards

The T-drill uses four cones and is set up in the shape of the letter "T". 

To perform the T-Drill:

• The runner first straddles the cone at the base of the T
• First, they sprint 10 yards and touch the center cone
• The athlete should then shuffle 5 yards to the left and touch the left cone
• The athlete then shuffles 10 yards to the right and touches the right cone
• The athlete then shuffles left, going back to touch the center cone
• Finally, they backpedal 10 yards back to the starting line

The runner begins by running 10 yards, then shuffles 20 yards (5 yd + 10 yd + 5 yd), then backpedals another 10 yards. This totals 40 yards

Correct answer: It has its own blood vessels

Cartilage is considered a connective tissue and is mostly made up of chondrocytes and a water-carbohydrate matrix. Unlike bone, cartilage does not have nerves or blood vessels, which can result in a delay in the healing of injuries to this tissue. Cartilage is found in many places in the body, including the ends of bones, and it forms the connection between the sternum and the ribs. Some structures are primarily composed of cartilage, including the discs found between the vertebrae, as well as the larynx, nose, and outer ear.

Correct answer: Power clean

Explosive movements such as the clean and snatch should not be performed with a spotter. Instead, the lifter should be taught how to "miss" a lift safely by pushing the bar away and dropping it as they get themselves away from the bar.

Two spotters are recommended for the front squat, with one spotter on either end of the bar. Barbell exercises that involve pressing a bar over the face, such as the barbell bench press, should be spotted using an alternating grip for safety and control.

Correct answer: Alveoli

When we breathe in, oxygen passes through many areas of anatomical dead space, which refers to areas that cannot provide gas exchange. These areas include the nose, trachea, bronchi, and bronchioles. The alveoli (small air-containing compartments in the lungs) make up the functional unit of the pulmonary system where gas exchange occurs.

Correct answer: 16.27 s / 18.31 s

The Illinois Agility Test is a standard assessment used to measure an individual's agility, speed, and overall athletic performance. This test is particularly relevant in settings such as the U.S. Federal Law Enforcement Training Center, where physical fitness and agility are critical for the effectiveness and safety of law enforcement personnel. The test involves navigating a course that includes running, changing directions, and speed changes, providing a comprehensive measure of an individual's agility.

For men and women at the U.S. Federal Law Enforcement Training Center, the benchmark times to aim for in the Illinois Agility Test are 16.27 seconds for men and 18.31 seconds for women. These times are established based on the physical requirements and the agility needed for law enforcement duties, ensuring that personnel have the necessary physical capabilities to perform their tasks effectively.

The other times mentioned, 17.57 seconds / 19.11 seconds, 18.07 seconds / 20.21 seconds, and 19.37 seconds / 21.41 seconds, represent slower performances compared to the established benchmarks. While these times may be close, they do not meet the optimal standards set for both men and women at the Federal Law Enforcement Training Center. 

Achieving or surpassing the times of 18.31 seconds for women and16.27 seconds for men demonstrates a level of agility and physical performance that is considered suitable for the demands faced by law enforcement officers, ensuring they are prepared for the physical challenges that may arise in the line of duty.

Correct answer: Lateral movement

A number of things contribute to the intensity of lower body plyometric exercises, but lateral movement does not seem to have an effect.

Points of contact, speed, height of the drill, and body weight are all factors contributing to intensity of the drill, and understanding how to program based on these factors is very important.

Correct answer: Side-to-side movements occur in the frontal plane

The frontal plane is created by an imaginary line running down the middle of your body, splitting the body into front and back pieces.

When describing body movements, often times an exercise is described as being performed in the frontal plane. Example of frontal plane movements include the lateral dumbbell raise, side lunges, and lateral step-ups.

Any movement that requires the body moving side-to-side is a frontal plane movement.

Correct answer: 10:30

To enter the SEALs, a candidate must complete a 1.5-mile run as part of the Physical Screening Test (PST). The minimum required time to complete this run is 10:30 minutes, but it's important to note that achieving only the minimum standards might not be sufficient to be selected for BUD/S training. Instead, candidates are encouraged to aim for more competitive times to enhance their chances of selection. For instance, a more competitive time for the 1.5-mile run within the PST for Navy SEALs is around 9:30 to 10:20 minutes.

This differentiation between minimum and competitive scores is crucial for aspiring SEALs. While minimum scores are the basic entry-level requirements, competitive scores represent the performance levels of candidates who are more likely to be selected for SEAL training due to their higher physical fitness levels. Therefore, aiming to meet or exceed these competitive standards is essential for those seriously considering a career as a Navy SEAL.

Understanding the PST requirements and striving for competitive scores can significantly impact your preparation and potential success in becoming a Navy SEAL. Training programs should ideally focus not just on meeting but also surpassing these standards to ensure readiness for the challenges of BUD/S training and the demands of SEAL operations.

Correct answer: If back squats are performed outside the power rack, two spotters are necessary

There are many rules and guidelines for a strength and conditioning facility, but one major rule is that all squats must be done inside a squat or power rack.

A few more examples of rules and guidelines:

• Athletes should wear athletic attire at all times
• No horseplay or loud and offensive language
• Athletes are required to use locks on the ends of barbells
• Athletes must not wear weight belts when the belts could contact equipment

Correct answer: Teach proper resistance training exercise technique and assist in spotting when necessary

The assistant strength and conditioning professional is responsible for many of the same duties as the director but is usually only directly responsible for a limited number of teams, not the whole program.

Here are a few examples of their responsibilities:

• Teach proper resistance training exercise technique and assist in spotting when necessary
• Assist in general maintenance and cleaning of the facility and its equipment
• Develop and monitor strength and conditioning programs for assigned athletic teams
• Assist in fitness testing, computation of results, and evaluation of individual athletes

Correct answer: 30-90 seconds

Certain rest period lengths are assigned for different training goals. If you are entering a hypertrophy phase, rest periods of 30-90 seconds are recommended between sets. 

Other phases, such as strength or power phases, require higher rest periods to provide sufficient recovery, typically 2-5 minutes in duration. Muscular endurance training often utilizes even shorter rest times—30 seconds or less.

Correct answer: Complex training

A combination of progressive plyometric and heavy resistance methods is useful for increasing performance. Complex training involves performing a heavy resistance exercise, like a back squat, and then very quickly performing an explosive plyometric exercise that uses a similar pattern, such as a jump squat. This method of training enhances their explosive power by utilizing post activation potentiation.

Correct answer: 25 minutes

Thermal stress is a significant concern for firefighters, especially when working in a hot environment—which can be a result of fire or weather or both. When the ambient temperature is above 100 degrees celsius, the maximum recommended exposure time is 25 minutes. The hazards of a high ambient temperature are amplified by an increase in body temperature due to personal protective equipment (PPE) as well as the heat produced by the working muscles.

Thermal stress can affect performance due to the increase in heat storage and decreased ability to maintain heat balance. Dehydration also amplifies the risk for heat related illnesses. It's important to note that firefighters who have better aerobic capacity may have an increased tolerance to thermal stress.

Correct answer: Thyroid

Thyroid cancer is a prevalent form among tactical populations that impacts the endocrine system, particularly noted for its role in hormone regulation. This type of cancer stands out in this group for affecting a critical system responsible for metabolic and physiological functions. 

While brain, lung, and kidney cancers are serious concerns, they do not specifically target the endocrine system: 

• Brain cancer affects the central nervous system and is involved with cognitive and bodily functions. 
• Lung cancer impacts the respiratory system, crucial for oxygen exchange. 
• Kidney cancer affects the urinary system, key for waste removal and fluid balance. 

Each of these cancers poses significant health risks but does not have the same direct impact on the endocrine system as thyroid cancer.

Correct answer: Isokinetic

Isotonic muscle contractions are those used with general resistance training and daily movements. These include both concentric (shortening) and eccentric (lengthening) muscle actions and occur when lifting and lowering objects. These involve movement against an unchanging resistance through a range of motion (ROM). Isotonic means "same tension".

Isometric muscle actions involve creating tension and generating force in a muscle without any change to joint angle or the length of the muscle. Isometric means "same tension". Holding equipment, such as a firehose, for any length of time is an example of an isometric contraction that would be used on the job for a tactical athlete.

Isokinetic (same speed) exercise devices automatically adjust the resistance up or down during movement in order to keep the rate of movement constant throughout the entire range of motion. If you try to speed up the movement, the resistance will increase and if your movement slows down, the resistance will decrease.

Correct answer: Ballistic plyometric and partner-resisted exercises

Incorporating ballistic plyometric exercises and partner-resisted training into a training program provides a specialized approach toward enhancing specific components of athletic performance, particularly squat jump power, bench throw power, and squat endurance. 

Ballistic plyometrics focus on explosive movements, improving the rate of force development and power output by training the neuromuscular system to produce maximum force in minimal time. These exercises mimic the dynamic movements and explosive power required in many tactical and athletic scenarios, enhancing performance through improved neuromuscular efficiency and increased muscle strength.

Partner-resisted exercises add an element of variable resistance to training, allowing athletes to work against an external force applied by a partner. This resistance can be adjusted in real-time, providing a unique and dynamic challenge that further stimulates muscle adaptation and growth. When combined, these methods offer a comprehensive training strategy that targets both the explosive and endurance aspects of performance.

Contrastingly, while aerobic endurance and static stretching exercises are fundamental for overall fitness, they focus more on improving cardiovascular health, flexibility, and injury prevention rather than directly enhancing explosive power or muscular endurance in the context of squat jumps and bench throws. 

Similarly, traditional resistance training and high-intensity interval training are excellent for building strength and endurance but might not provide the same specific benefits for quick, explosive movements or the exact endurance required for sustained squat performance. 

Low-impact yoga and unilateral balance training, while beneficial for flexibility, balance, and core strength, also fall short in directly boosting the performance parameters that ballistic plyometrics and partner-resisted exercises can specifically target.

Therefore, for tactical athletes or individuals looking to improve in areas of squat jump power, bench throw power, and squat endurance, a focused approach utilizing ballistic plyometric and partner-resisted exercises is a highly effective strategy, providing targeted improvements through exercises that closely simulate the demands of their activities or duties.

Correct answer: Hamstrings

Seated or supine exercises performed on a bench require specific posture. The athlete should position the body to achieve a five-point body contact position:

1. Head firmly on the bench
2. Shoulders/upper back placed evenly on the bench
3. Buttocks evenly on the bench or seat
4. Right foot flat on the floor
5. Left foot flat on the floor

These points of contact promote safety and stability for the lift.

Correct answer: Environment

The environment is the factor that most greatly influences fluid losses in tactical athletes. Tactical athletes, such as military personnel, firefighters, and law enforcement officers, often operate in challenging and diverse environmental conditions that can significantly impact hydration levels and fluid requirements.

Environmental factors that contribute to increased fluid losses include the following:

• Temperature: High temperatures increase body temperature, leading to more sweating as the body tries to cool itself. This is one of the most significant environmental contributors to fluid loss.
• Humidity: High humidity levels can hinder the evaporation of sweat from the skin, reducing the body's ability to cool down efficiently and leading to increased sweat production and, consequently, more fluid loss.
• Altitude: At high altitudes, the air is drier, and the rate of water vapor lost through respiration increases. Additionally, the body may produce more urine (a phenomenon known as diuresis), further contributing to fluid losses.
• Sun exposure: Direct exposure to the sun can raise the body's temperature, leading to increased sweat production even if the ambient temperature is not exceedingly high.
• Wind: Wind can either cool the body and reduce the perception of sweating or, in hot conditions, increase body temperature by blowing hot air, thereby increasing sweat production.

Given these environmental factors, tactical athletes must carefully manage their hydration, particularly in extreme conditions, to maintain performance and prevent heat-related illnesses such as heat exhaustion or heat stroke. 

Proper hydration strategies, including pre-hydration before activities, consuming fluids at regular intervals during exposure, and rehydrating afterward, are crucial for health and performance in demanding environments.

While training, job demands, and basal metabolic rate all play a part in fluid loss, the environment is the greatest contributor.