NSCA TSAC-F Exam Questions

Correct answer: Eccentric

Eccentric muscle actions occur when the muscles lengthen under load because the contractile force is less than the resistive force. The forces generated within the muscle are less than the external forces. This occurs during the lowering phase of resistance exercise. Eccentric muscle actions help to prevent the weight from accelerating downward and causing injury.

Concentric muscle actions occur when the contractile force is greater than the resistive force and the muscle shortens. Isometric muscle actions occur when the contractile force is equal to the resistive force and the muscle stays the same length.

Correct answer: 225 mg

Caffeine has been shown to be a beneficial supplement with a low risk of side effects. Benefits include increased endurance, performance, and cognitive function, as well as stimulation of the central nervous system and metabolism. The recommended dose based on research is anywhere between 1.4-4.0 mg/lb bodyweight. 

It's recommended that individuals first test for caffeine sensitivity, using 3 mg/kg bodyweight. For a 75 kg individual, this is a dose of 225 mg of caffeine.

Correct answer: Vitamin D

Vitamin D aids in the absorption of calcium and helps to build bone mass and prevent bone loss. 

Vitamin A promotes growth and repair of body tissue and healthy skin and hair. Vitamin K helps to maintain normal blood clotting and bone health.

Correct answer: In the crease of the elbows

The Zercher squat is considered a field alternative for the front squat, as it can be performed with a barbell, even without a squat rack. The barbell should be placed in the crease of the elbows, with the elbows bent and the forearms parallel to the torso. Keeping the torso upright, the lifter should squat down until the thighs are parallel to the floor or as low as the lifter can squat while maintaining proper position. Common errors include rounding the shoulders and upper back forward and losing the alignment between the feet and knees.

Correct answer: Paresthesia

Beta-alanine supplementation is usually taken in order to increase carnosine in skeletal muscle, which helps to maintain pH levels. When pH is maintained, this can have a beneficial effect on anaerobic performance. Beta-alanine is commonly included as an ingredient in many different nutritional supplements and sports nutrition products. 

One study showed that peak power and cognitive abilities may be positively affected by beta-alanine in tactical populations. The risk of side effects is low and mainly includes paresthesia, or tingling in the body. The areas affected often include the face, neck, and the backs of the hands. This side effect, while potentially alarming and distracting, is not considered harmful.

Consistent daily consumption is necessary to experience benefits, using a dose of 4-6 g per day for at least 4 weeks.

Correct answer: Visualization

Visualization involves using the ability of the brain to "draw" and "recall" mental images that can help create positive emotional responses and improve motivation. This can be done through reliving a past success, imagining a success yet to be achieved, and understanding the value of what they do.

Correct answer: Indication

An indication is a form of treatment required or recommended for the person being rehabilitated. For example, a tactical athlete with shoulder injury must still maintain lower extremity function, and so the athlete might be advised to continue to perform lower extremity strength, speed, agility, and power exercises during shoulder rehabilitation. Lower body training could therefore be considered an indication for individuals with a shoulder injury.

A contraindication is an activity or practice that is inadvisable or prohibited due to a given injury. For example, performing the bench press or overhead press might be contraindicated during the shoulder rehabilitation process.

Correct answer: Teach the athlete how to properly get away from the bar

Power exercises, such as the hang clean, do not utilize a spotter. Power exercises should be performed solely by the person lifting the weight. The person should be taught how to properly get away from the bar if the weight seems uncontrollable. 

Exercises that should be spotted are those with the bar over the head or face, or those that have the bar on the back or front of the shoulders.

Correct answer: Hyperplasia

Hyperplasia is the mechanism of increasing muscle size by longitudinally splitting muscle fibers, resulting in an increase in total muscle fibers. This results from high-intensity resistance training, but has only been shown to work in animals; human studies on this topic are controversial.

Correct answer: High load, low repetitions

Repetition refers to the number of times an exercise can be performed. Repetitions are inversely related to the load lifted: the heavier the load, the lower the number of repetitions. Lighter loads allow for more repetitions. Although it's possible to perform low repetitions with low loads, this does not provide enough of a training stimulus to elicit a training benefit.

Because of this, when one training variable, such as load, is changed, the other automatically changes with it. This relationship should be taken into consideration when determining loads and volumes for different training goals. Training for max strength will use lower volumes and higher loads, while training for muscular endurance will use lighter loads and higher volumes.

Correct answer: Resting metabolic rate

There are three factors that affect energy expenditure:

1. Resting metabolic rate
2. Thermic effect of food
3. Physical activity

All can be affected by age, genetics, etc., but overall, resting metabolic rate is the largest contributor to total energy expenditure. It accounts for 60-75% of the total energy one burns throughout the day. 

It's important to consider the environment when determining a tactical athlete's daily energy expenditure (and also their energy needs). In cold or hot environments, their energy requirements increase compared to what is required in a temperate environment:

• Temperate environments: 32-63 kcal/kg of body weight/day
• Cold environments: 35-68 kcal/kg of body weight/day
• Hot environments: 40-75 kcal/kg of body weight/day

Correct answer: Power clean

Exercise order refers to the sequence in which resistance exercises are performed during one training session. 

Power exercises, such as the snatch or clean, should be performed first in a training session, followed by other multi-joint core exercises. More complex movements should also be performed before less complex movements, and multi-joint exercises should precede single-joint isolation movements.

From this information, the power clean should be performed first, followed by the back squat, then a pull-up.

If the emphasis is on training for muscular endurance, other alternative sequencing options can be utilized.

Correct answer: Chest level

The kettlebell swing may also be performed using other weighted implements, making this a versatile exercise that can be performed in the field. The movement involves swinging a kettlebell (or other implement) backward through the legs and behind the hips with the hips and knees slightly bent, and then upward until it reaches chest level. 

It's important to maintain a neutral spine throughout the movement and not allow the back to flex or extend. The movement should be initiated mostly through the hips. A common error is to use the upper body instead of the hips.

Correct answer: Increase protein intake

Increasing protein intake up to 1.5-2.0 g/kg body weight per day can help to counter the negative effects on performance and loss of lean mass that are associated with decreased caloric intake. This is especially true when a caloric deficit is prolonged—which can happen to individuals on a military deployment. Prior preparation is vital and can help decrease the risk of heat exhaustion, performance deficits, and other issues.

Proper nutrition outside of a deployment can also help support tactical athletes during times of caloric restriction.

Correct answer: Semistraddle

The semistraddle is a static stretch that targets the hamstring muscle group. The person sits with one leg straight out and the other tucked in with the sole of the foot against the the thigh of the straight leg. They lean forward using hip flexion and reach for the toes of the extended leg, to stretch the hamstrings of that leg.

The butterfly is targeted to the groin/adductor area, and the pretzel stretch is for the posterior hip and glute. Static stretches should be held for 30-60 seconds per set and repeated 4-5 times.

Correct answer: Percentile rank

There are three numerical measurement categories in descriptive athletics. Central tendency measures how the data clusters. Variability measures how the data disperses. Percentile rank measures the percentage of scores below an individual's specific score.

Correct answer: May be a learning curve with performance

Job-simulation tests are designed to mimic the tasks and demands of a specific job to evaluate a candidate's suitability. However, a potential learning curve affecting performance is considered a con rather than a pro of such tests. It suggests that individuals might initially struggle with the simulated tasks, not due to a lack of job-related competencies, but because they are unfamiliar with the test format. This learning curve can potentially skew results and not accurately reflect an individual's capability to perform the job.

The advantages of job-simulation tests include the following:

• High face validity: These tests are perceived as relevant and directly related to the job, making them more acceptable to both the candidates and current employees.
• Easily understood by the workforce: Because these tests closely replicate actual job tasks, they are straightforward for participants to comprehend, enhancing the testing experience and reducing anxiety.
• Facilitates training for the job: By mimicking real job tasks, job-simulation tests can also serve as training tools, helping candidates and employees improve their skills in a realistic context.

While these benefits make job-simulation tests a valuable tool in both selection and training, it's important to be aware of and mitigate any potential learning curves through clear instructions and, if appropriate, practice sessions.

Correct answer: Muscular endurance phase

The muscular endurance phase is typically used in the preparation phase of training, and uses high volumes of training with low intensities.

Intensities will be no more than 67% 1RM, with 2-3 sets of 12+ repetitions.

This is the only phase that will have low intensities. A strength phase will utilize 80-100% 1RM loads for 2-6 sets of 1-6 repetitions. A hypertrophy phase uses 6-12 repetitions per set with higher intensities (67-85%) than the muscular endurance phase.

Correct answer: 36 inches

All resistance training machines and equipment must be spaced at least 3 feet (36 inches) apart, with additional room if space is available. A path of at least 36 inches is needed to accommodate athletes in lightweight sport wheelchairs.

Correct answer: 3-5 minutes

In 1RM testing protocol, after the warm-up period, if the lifter is successful at completing one repetition for a given load, provide a 3-5 minute rest period between attempts, increase the weight, and have the athlete attempt to squat the weight for one repetition.

This process continues until 1RM load is determined.