NSCA TSAC-F Exam Questions

Correct answer: 146 beats per minute

For a 35-year-old police officer with a Resting Heart Rate (RHR) of 55 bpm, exercising at 70% of his functional capacity according to the Karvonen method would result in a target heart rate of 146 beats per minute. This calculation ensures the exercise intensity is appropriately challenging yet safe, aiming to improve cardiovascular fitness without exceeding the individual's capacity.

The other options provided are incorrect because:

• 130 beats per minute: This figure is lower than the calculated target heart rate and might represent an intensity level that's below the desired 70% of functional capacity, making it less effective for achieving specific fitness goals.
• 161 beats per minute: This value is higher than the calculated target and might be too intense, potentially leading to overexertion or increased risk of injury for someone at this fitness level.
• 170 beats per minute: Similar to 161 bpm, this target heart rate is also higher than the calculated 146 bpm, indicating a level of exercise intensity that exceeds the 70% mark aimed for with this calculation. It could pose unnecessary risks, especially without adequate conditioning.

Therefore, 146 beats per minute is the correct target heart rate zone for this individual when applying the Karvonen method, offering a tailored approach to maintaining and improving cardiovascular health within a safe and effective range. ​

Correct answer: Dynamic stretching

Static stretching has been widely used by athletes before a competition, but research is showing its potential in decreasing force production, which is, in turn, going to decrease performance. 

Dynamic stretching, on the other hand, does not seem to decrease force production/decrease performance like static and PNF stretching do. In fact, dynamic stretching improves performance and is an effective way to stretch before a competition.

Correct answer: Single-leg jump

There are certain factors that affect the intensity of a lower body plyometric drill, one being if the jump's landing is on a single leg or both legs.

The intensity is higher during single-leg lower body plyometric drills because more stress is placed on an extremity's muscles, connective tissues, and joints than during double-leg plyometric drills, since all the body's weight is going into one leg, rather than being divided between two.

Correct answer: Avoiding naps, getting natural sunlight exposure, and limiting alcohol consumption

Sleep is one of the most important recovery tools available for anyone, especially those in tactical professions. Even just one night of disrupted or low quality sleep can have a negative effect and, when this occurs regularly over the course of time, these effects are cumulative and can lead to chronic fatigue.

Despite this accumulated sleep debt, individuals may not always realize that they are operating at a reduced functional level and that cognition and physical performance can be affected. In fact, it has been shown that sleep debt acquired over two weeks can lead to the same impairments seen after someone has not slept for 24-48 hours. Despite these impairments, individuals may not feel this fatigue.

Good sleep hygiene helps promote more restful sleep and includes:

• avoiding naps
• limiting consumption of stimulants such as caffeine, as well as alcohol
• getting natural sunlight exposure
• including relaxing activities before bedtime
• avoiding consumption of a large meal before bedtime

Correct answer: Have at least one year of training experience

Having one year of training experience is not necessary, but many other rules and guidelines are set in place to help increase safety and decrease risk at a strength and conditioning facility.

All individuals who are planning to participate in a strength and conditioning program should go through a physical exam and a form of health risk appraisal, such as a Par-Q, before they participate. Individuals who have diseases or medical concerns should follow up with a qualified medical professional and must also sign a waiver to assume the risk of participation as well as a release of liability in order to participate.

In addition, it's important to inform participants of the risks associated with participation. It's recommended that participants sign a statement indicating that they have been informed of and are assuming these risks with their participation in the program.

Correct answer: Increase in pulmonary ventilation at rest

When we enter an area of high altitude, the following things happen in our bodies:

• Pulmonary ventilation increases at rest and during exercise (hyperventilation).
• Heart rate increases at rest and during submaximal exercise.

After about two weeks' time, these measures begin to drop to normal values as the body adjusts.

Correct answer: 38 grams

The recommended total daily Adequate Intake (AI) of fiber for young adult males is 38 grams. 

This recommendation is set by nutrition and health organizations, such as the Institute of Medicine (IOM), based on research that links dietary fiber intake to various health benefits. Adequate intake of fiber is associated with maintaining a healthy digestive system, reducing the risk of heart disease, aiding in weight management, and supporting blood sugar control.

Dietary fiber comes in two main types: soluble and insoluble. Soluble fiber dissolves in water and can help lower glucose levels and blood cholesterol. Insoluble fiber does not dissolve in water and helps food move through the digestive system, promoting regularity and helping prevent constipation.

For young adult males, achieving the AI of 38 grams of fiber per day involves consuming a variety of fiber-rich foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.

Correct answer: Post-workout period

A tactical athlete should opt for a higher ratio of carbohydrate to protein, such as a 3:1 or 4:1 ratio, during the post-workout period. This timing is critical for recovery, as carbohydrates help replenish glycogen stores that have been depleted during exercise, and protein provides the amino acids necessary for muscle repair and growth. The high ratio of carbohydrates to protein immediately after a workout supports rapid glycogen resynthesis and protein synthesis, enhancing recovery and preparing the athlete for subsequent training sessions.

Other periods mentioned have different nutritional focuses:

• Pre-workout period: Prior to exercise, it's important to consume a balanced meal or snack that includes carbohydrates for energy and a moderate amount of protein to support muscle function. The focus is on providing sustained energy for the upcoming activity rather than a high carbohydrate to protein ratio.
• Intra-workout period: During exercise, especially prolonged or intense sessions, the focus might be on maintaining hydration and energy levels, typically through the consumption of easily digestible carbohydrates or specialized sports drinks. Protein is generally not emphasized during this time.
• Recovery period: While the immediate post-workout period is a part of the broader recovery phase, nutritional needs throughout the rest of the recovery period may balance more evenly between carbohydrates and protein, depending on the athlete's overall energy expenditure, training intensity, and specific recovery goals.

Choosing a higher ratio of carbohydrates to protein in the immediate post-workout period capitalizes on the metabolic window when muscles are most receptive to glycogen replenishment and protein uptake, thereby optimizing recovery and adaptation to training.

Correct answer: Third-class lever

There are three classes of levers in the body's biomechanics. 

A third-class lever is one in which the muscle force and the resistive force act on the same side of the fulcrum (joint), with the muscle force closer to the fulcrum than the resistive force.

In the biceps curl, it may seem as though the muscle force is on the opposite side of the fulcrum (which is the elbow) from the resistive force; however, it's actually on the same side. The resistive force lies in the hand holding the weight (the resistive force is the dumbbell pushing through the hand). The muscular force in the biceps lies in on the same side of the fulcrum because the biceps muscle attaches to the forearm, below the elbow joint, and this is where the muscle force is applied to create the elbow flexion movement involved in a biceps curl. 

Because both forces are on the same side of the fulcrum, and the muscle force lies closer to the fulcrum than the resistive force, this makes it a third-class lever system.

Correct answer: Combine lower body resistance training days with upper body plyometrics days and vice versa 

A combination of plyometrics and resistance training during a training cycle should be structured to allow maximal efficiency and physical improvement.

- Programming should combine lower body resistance training with upper body plyometrics and vice versa.
- Performing heavy resistance training and plyometrics on the same day is not usually recommended.
- Traditional resistance training exercises may be combined with plyometric movements to further enhance gains in muscular power.

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

The facility supervisor is usually an exercise science student, usually unpaid, and is responsible for the following:

• Maintain, check, and clean the facility and its equipment
• Check whether first aid kit is stocked with necessary supplies
• Monitor equipment checkout
• Be capable of implementing an emergency medical procedure in the event of an injury
• Assist in testing athletes
• Learn to teach technique on each exercise

Correct answer: 2400 pounds

Volume load is the amount of weight lifted x the total number of repetitions (repetitions per set x number of sets).

For one set: 8 repetitions x 100 pounds = 800

Now multiply that by the number of sets:

3 x 800 = 2400

Correct answer: Proper ratio of strength, power, or muscular endurance

It's important to create balanced training programs in order to help prevent or correct imbalances between muscles and muscle groups. Muscle balance does not always mean equal strength or size, just a proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another.

Performing a greater significant volume of a specific movement pattern without performing the opposing pattern (i.e., push versus pull) may create imbalances. Repetitive or regular activities performed on the job should also be taken into consideration in exercise selection for training and when determining appropriate volumes of training.

Correct answer: Sodium and chloride

The major electrolytes lost in sweat are sodium and chloride. To a lesser extent, potassium is lost as well.

Replacement of these electrolytes, especially during activities performed in high heat, is very important to avoid heat cramps.

Replacement of these electrolytes is easy, since typical diets are abundant in sodium, chloride, and potassium.

Correct answer: Golgi tendon organs

Golgi tendon organs (GTOs) are proprioceptors located in the tendons near the myotendinous junction and are in a series, with muscle fibers. GTOs are activated when they sense a change of tension at the musculotendinous junction. They help prevent injury by triggering relaxation of the muscle in order to avoid too much force production.

Muscle spindles are also proprioceptors that sense changes in the muscle. They are located within muscle fibers, enclosed in a sheath of connective tissue. Muscle spindles provide information concerning muscle length and the rate of change in length. When a muscle is stretched, spindles are activated and send a message to the central nervous system to produce tension in the muscle in order to prevent damage to the tissue from an excessive stretch.

Correct answer: Backward overhead medicine ball toss

The backward overhead medicine ball toss, while beneficial for enhancing total body power and highlighting the triple extension of the ankles, knees, and hips, is the least effective for specifically increasing explosive upper body power. This exercise primarily engages the posterior chain and contributes to the development of power through the kinetic chain in a manner that's more comprehensive than focused solely on the upper body.

The following are movements requiring upper body explosiveness:

• Power drop: This exercise involves a partner dropping a ball from a raised platform to a tactical athlete lying on the ground. Immediately, the athlete throws the ball back up to the partner. The quick transition from absorbing the impact to explosively pushing off engages and develops the fast-twitch muscle fibers in the chest, shoulders, and triceps, making it highly effective for building explosive upper body power.
• Depth push-up: A depth push-up involves an athlete falling into a push-up from an elevated position using a medicine ball and explosively pushing back up. This movement pattern leverages the stretch-shortening cycle in the muscles involved, significantly contributing to explosive strength and power development in the upper body.
• Clap push-up: This exercise demands explosive force from the upper body to propel the torso upward, allowing the athlete to clap their hands mid-air before catching themselves in another push-up. The rapid contraction and extension required for the clap push-up are ideal for enhancing explosive power in the muscles of the chest, shoulders, and arms.

While the backward overhead medicine ball toss is a valuable exercise for overall power development and functional movement, it does not directly target the explosive power development in the upper body to the same extent as the other listed exercises, which more specifically challenge and develop the chest, shoulders, and arm muscles in a manner that is directly applicable to movements requiring upper body explosiveness.

Correct answer: Shoulder extension

The primary muscles for shoulder extension are the latissimus dorsi, posterior deltoid, and teres major. 

For shoulder flexion, the muscles responsible are the pectoralis major, anterior deltoid, and biceps brachii. Shoulder abduction is performed by the deltoid and supraspinatus. 

Correct answer: ≥ 120 RPM

Faster cadences ( ≥ 120 RPM) when cycling can be used effectively to target the lactate threshold (LT). This type of training involves high levels of fatigue and, as with any LT training methods, this pace cannot be sustained for extended times. A cadence of 80-90 RPM has been determined to optimize power and efficiency on the bike, which enables the rider to continue training while minimizing fatigue. The pace you select will be determined by the overall training goals, as well as the goals for each specific training session.

Correct answer: Partial tear to individual fibers with strong, painful muscle activity

Muscle strains are tears of muscle fibers and are further assigned grades, or degrees.

First degree: Partial tear to individual fibers with strong, painful muscle activity
Second degree: Partial tear with weak, painful muscle activity
Third degree: Complete tear of the fibers manifested by very weak, painless muscle activity

Failure is more likely to occur within the muscle belly, musculotendinous junction, or at the tendon's attachment rather than in collagen fibers.

Correct answer: 500 calories

For those interested in fat loss, a 500 calorie daily deficit is recommended. This is generally associated with a loss of approximately one pound per week. Larger restrictions are more difficult to maintain over time. Increased protein intake during periods of caloric restriction can help prevent loss of lean muscle mass.

Eating more meals throughout the day may help with managing hunger and can help prevent overeating. In addition, a negative calorie balance can be achieved through a combination of dietary restriction and increased energy expenditure, which may work well for those who are capable of increasing their training time and/or are less fit.