NSCA TSAC-F Exam Questions

Correct answer: Active rest

The second transition period in a periodization program is referred to as active rest or restoration. This period lasts 1-4 weeks and focuses on unstructured, non-sport-specific recreational activities performed at low intensities with low volumes.

This period is extremely important to an athlete's body; recovery is needed to rejuvenate and allow the body to heal.

Correct answer: 2-3 times per week

According to the National Strength and Conditioning Association (NSCA) Safety Checklist for Exercise Facility and Equipment Maintenance, aerobic machines and the guide rods on selectorized resistance training machines should be cleaned and lubricated two to three times per week. Regular maintenance like this ensures the equipment remains in good working condition, provides a safe environment for users, and extends the lifespan of the machines.

The following are the incorrect options:

• Once per week: While cleaning equipment weekly is a good practice, the NSCA recommends a more frequent schedule of two to three times per week for optimal maintenance and safety, especially in high-use environments.
• Once per month: Monthly maintenance is insufficient for keeping equipment in optimal condition, especially in a busy facility where equipment is used frequently.
• Twice per month: Similar to once per month, cleaning and lubricating equipment only twice per month does not meet the NSCA's recommended frequency for ensuring the safety and proper functioning of aerobic and selectorized resistance training machines.

Maintaining a regular maintenance schedule of two to three times per week for cleaning and lubricating aerobic machines and the guide rods on selectorized resistance training machines is crucial for ensuring equipment safety, functionality, and longevity, according to NSCA guidelines.

Correct answer: 67-85% of 1RM, 6-12 repetitions

Load and repetition assignments based on training goal are as follows:

• Strength: > 85% 1RM, 6 or fewer reps
• Power: 75-90% 1RM, 1-5 reps
• Hypertrophy: 67-85% 1RM, 6-12 reps
• Muscular endurance: 67% or less 1RM, more than 12 reps

Therefore, with a hypertrophy focus, you as the trainer should be assigning your client 67-85% 1RM with 6-12 reps.

Correct answer: Introduce controlled stress under low loads

A rehabilitation and reconditioning program has various goals and strategies for each of the three phases of injury recovery.

Inflammation Phase

• Prevention of new tissue disruption and prolonged inflammation with the use of relative rest and passive modalities
• Maintenance of function of the cardiorespiratory and surrounding neuromusculoskeletal systems
• No active exercise for the injured area

Repair

• Prevention of excessive muscle atrophy and joint deterioration of the injured area
• Begin low-load training and stretching through a restricted range of motion (ROM), only as tolerated
• Maintenance of function of the neuromusculoskeletal and cardiorespiratory systems (general fitness level)

Remodeling

• Optimization of tissue function
• Progressive loading of the neuromusculoskeletal and cardiorespiratory systems

Correct answer: Countermovement jump

The countermovement jump is an excellent example of a low-intensity plyometric exercise designed to enhance lower body power through rapid prestretching of the muscles involved. This exercise involves a swift downward movement followed by an immediate upward jump, utilizing the stretch-shortening cycle to generate maximum force in a minimal amount of time. It's categorized as low intensity because it doesn't involve additional external loads or the high impact that comes from greater heights, making it accessible and safe for a wide range of fitness levels.

The following answer options are not ideal for low-intensity plyometrics movement in this situation:

• Single-leg hop: This exercise involves hopping on one leg, which increases the intensity due to the need for greater balance, coordination, and strength. The unilateral aspect places more stress on the leg's musculature and connective tissues, categorizing it as moderate intensity rather than low.
• Bounds: Bounds are performed by taking exaggerated steps with a leap from one leg to the other, emphasizing horizontal distance as well as vertical lift. This movement requires significant force production from the lower body and increased impact upon landing, thus elevating its intensity beyond low-level plyometrics.
• Depth jump: A depth jump involves stepping off a box or platform and immediately performing a jump upon landing. The addition of gravitational force from the height increases the plyometric exercise's intensity, making it one of the more advanced plyometric drills. The depth jump's high impact and the need for substantial muscular force to absorb and then immediately re-explode upward classifies the depth jump as a high-intensity movement.

The countermovement jump, therefore, stands out as an ideal low-intensity choice for developing lower body power through rapid prestretching action. It serves as an effective way to introduce athletes to plyometric training, focusing on the basic mechanics of utilizing the stretch-shortening cycle for power development without the added stress of higher intensity exercises.

Correct answer: Stroke volume x heart rate

Cardiac output is the amount of blood pumped by the heart in liters per minute and is determined by the quantity of blood ejected with each beat (stroke volume) and the heart's rate of pumping (heart rate):

Q = stroke volume x heart rate

Q = cardiac output

Correct answer: Front desk staff phone numbers

Standard Operating Procedures (SOPs) are critical documents that outline the policies, procedures, and standards to be followed within a facility. These documents ensure consistency, safety, and quality of operations. When it comes to the content of SOPs for a fitness facility, they typically cover a range of topics essential for the daily operations and management of the facility. While it's important for internal communication, individual staff phone numbers are not typically included in SOPs. SOPs should contain emergency contact numbers and possibly general contact information for the facility, but personal staff details are managed separately to maintain privacy and security.

Other options provided that are indeed common topics covered in SOPs include:

• Facility hours: SOPs usually detail the operating hours of the facility, providing members and staff with clear information on when the facility is open for use.
• Facility floor plan: Including the facility floor plan in the SOPs helps in understanding the layout and organization of the facility, which is useful for both safety and operational efficiency.
• Visitor procedures: SOPs often outline the protocol for handling visitors, including guest passes, tours, and any specific access requirements, ensuring a consistent approach to visitor management.

SOPs are designed to provide comprehensive guidance on the procedures and policies governing the operation of a facility. They include critical information on facility hours, layout, and visitor management but do not typically contain personal contact details of staff members, such as their phone numbers, unless it pertains to emergency response roles.

Correct answer:  Fluid resistance 

Many things can provide resistive force to muscles, including gravity, inertia, friction, fluid resistance, elasticity, and negative work and power.

Surface drag is a type of fluid resistance that results from friction of a fluid passing along the surface of an object. 

There are machines that provide fluid resistance using fluid cylinders, and these types of machines do not provide eccentric muscle movements. They involve alternating concentric muscle actions of antagonistic muscle groups; each muscle rests while its antagonist works.

Correct answer: A quinoa salad 

There are some practical considerations when considering food choices. Foods athletes should be eating include foods they like, foods they tolerate well, and foods they are used to consuming.

Guidelines on some things to avoid:

• Large amounts of fiber
• Large amounts of fat
• Sugar alcohols and fructose

A quinoa salad would be high in fiber and would likely slow gastric emptying and lead to adverse gastrointestinal symptoms. Both an energy bar and a small sandwich would be an appropriate snack high in carbohydrates but low enough in total consumption to facilitate gastric emptying.

Correct answer: Iron

Iron is the nutrient essential for oxygen transport in the blood, owing to its critical role in the formation of hemoglobin—the oxygen transport protein in red blood cells. Hemoglobin binds oxygen in the lungs and carries it to tissues throughout the body, where it's released to support cellular functions. Iron is a key component of the hemoglobin molecule; without sufficient iron, the body cannot produce enough healthy hemoglobin, leading to impaired oxygen delivery and conditions such as anemia.

Other nutrients mentioned have different roles:

• Vitamin D is primarily known for its role in bone health, enhancing the absorption of calcium and phosphorus from the diet. It is also involved in immune function and cell growth modulation.
• Niacin, or Vitamin B3, is important for the metabolism of food into energy. It plays a role in cellular signaling, DNA repair, and the production of certain hormones, but it is not directly involved in oxygen transport.
• Folate, or Vitamin B9, is crucial for DNA synthesis, repair, and methylation as well as red blood cell formation. While important for the production of red blood cells, folate's role is distinct from the direct transport of oxygen.

Iron's unique ability to bind with oxygen and its incorporation into the hemoglobin molecule underscore its indispensable role in oxygen transport in the blood, distinguishing it from the functions of vitamin D, niacin, and folate.

Correct answer: Fitness and health

In the context of physical conditioning and well-being, the pair fitness and health is not inherently mutually inclusive, which is illustrated by the fact that an individual can possess a high level of physical fitness, such as the ability to perform well in sports or physical activities, without necessarily being in good health. 

Good health encompasses a broader spectrum of factors, including mental, emotional, and physical well-being, whereas physical fitness focuses more on the capability to perform specific physical tasks. This distinction is crucial because a person can excel in physical activities or have a high physical performance capability but still suffer from underlying health issues such as nutritional deficiencies, chronic diseases, or mental health challenges.

The incorrect options given each represent concepts that are more closely intertwined:

• Power and strength: These concepts are directly related; strength is the foundation upon which power is built. Power is the ability to exert maximum force in minimum time, while strength is the ability to exert force. A strong individual has the potential to generate more power due to having a higher baseline of force production.
• Endurance and hypertrophy: These are both outcomes of physical training, often achieved through different training modalities. While they focus on different aspects of fitness—endurance on the ability to sustain activity over time, and hypertrophy on increasing muscle size—they can coexist within a well-rounded fitness program.
• Motivation and praise: Motivation, the drive to engage in an activity, can be significantly influenced by external factors such as praise. Praise can act as a positive reinforcement, encouraging continued or increased effort toward a task. Thus, they can be seen as complementary, where praise can enhance motivation.

While fitness and health may appear linked, their relationship is not as straightforward as the other pairs, making them not mutually inclusive by definition. A person can achieve high levels of physical fitness through regular training and exercise but may still face health issues if other aspects of health are neglected. This highlights the importance of a holistic approach to well-being that considers both physical fitness and overall health.

Correct answer: Femoroacetabular impingement

FemoroAcetabular Impingement (FAI) is a chronic hip condition where extra bone grows along one or both of the bones that form the hip joint — giving the bones an irregular shape. These bones may then rub against each other during movement, causing pain and limiting movement. It's increasingly recognized among tactical populations due to their high physical demands, which may exacerbate symptoms.

Patellofemoral pain syndrome is condition that affects the knee, specifically the area where the patella (kneecap) rests on the thigh bone. It's not related to the hip joint.

Syndesmotic injury refers to injuries of the syndesmosis, the fibrous tissue holding the tibia and fibula bones of the lower leg together, and is unrelated to hip joint issues.

Ischial bursitis involves inflammation of the bursa under the ischium (part of the pelvic bone), which, while painful, is a different issue from the structural hip joint problem seen in FAI.

Correct answer: Flex the elbow and extend the shoulder of one arm to a 45-degree angle from the torso

When instructing a tactical athlete on performing the alternate-arm dumbbell bench press, the correct cue to ensure effective and safe execution is to "flex the elbow and extend the shoulder of one arm to a 45-degree angle from the torso." This cue helps maintain proper alignment and engages the chest, shoulders, and triceps effectively, while also stabilizing the movement and reducing the risk of injury.

The following are the incorrect cues:

• Continue moving the opposite arm while the primary arm is in motion: This advice contradicts the principle of the alternate-arm press, where the focus is on isolating the movement to one arm at a time to enhance concentration and muscle engagement on each side individually.
• Arch the lower back so the buttocks come off the bench: This cue could encourage improper form, potentially leading to lower back strain. Maintaining a slight natural arch in the lower back is acceptable, but the buttocks should remain in contact with the bench to ensure stability and core engagement.
• Slightly lift the head off the bench: Lifting the head off the bench can strain the neck and disrupt the alignment of the spine. The head should remain in contact with the bench throughout the exercise to maintain a neutral spine position and prevent injury.

The correct cue for the Alternate-Arm Dumbbell Bench Press focuses on proper arm positioning and movement execution to ensure the exercise targets the intended muscle groups effectively and safely. The athlete should maintain a stable body position, with the back slightly arched, buttocks on the bench, and head resting on the bench to support optimal performance and minimize the risk of injury.

Correct answer: Bent-over row

The SAID principle says that resistance training movements that are closely related to the particular movements in one's sport will likely transfer to sport performance. The bent-over row exercise mimics what a rower would actually do during their sport. 

In the bent-over row, the latissimus dorsi, rhomboids, and trapezius are all major muscles used to create the movement. A pull-up is an excellent exercise that targets the same muscle groups. However, the direction in which the athlete must pull is different than the movement required by a rower. Similarly, endurance training as a whole would not best benefit the rower on a team among these selections due to lack of specificity.

Correct answer: Hold-relax with agonist contraction

In this type of PNF stretch, the first two steps are identical to the hold-relax method:

1. Passive stretch

2. Isometric hold against resistive force from the partner stretching (hamstring activation)

Following these actions is a third step, which is not used in the hold-relax method:

3. A concentric action of the agonist (hip flexor) is used in addition to the passive stretch and activation of the hamstring. That is, the athlete flexes the hip, thereby moving further into the new ROM. 

The final step, another passive stretch, is used in both methods. 

The hold-relax with agonist contraction is more effective for increasing flexibility than either the hold-relax or contract-relax methods.

Correct answer: B-drills

B-drills are designed to enhance an athlete's active landing with the foot during sprinting, making them an ideal progression from A-drills. These drills focus on the bouncing aspect of the run, encouraging athletes to use their feet like springs and improve their foot strike for better efficiency and power in each step of their sprinting motion.

• A-drills: While beneficial for establishing the basics of running form and technique, A-drills primarily focus on posture and leg cycling rather than specifically improving the active landing of the foot during sprinting. Since the athlete is already familiar with A-drills, progressing to drills that specifically target the landing phase is necessary for further improvement.
• Fundamental agility skills: These drills are crucial for developing an athlete's ability to change direction, balance, and react quickly. However, they do not directly address the technique of active landing with the foot during the sprinting motion, which is critical for maximizing speed and reducing ground contact time.
• High-knee drills: High-knee drills are effective for improving leg drive and the elevation phase of running, focusing on knee lift and the use of the gluteus maximus. While they contribute to overall running performance, they do not specifically target the improvement of foot landing during sprinting like B-drills do.

Correct answer: Nonfunctional overreaching

Nonfunctional overreaching describes a scenario where the balance between training and recovery is disrupted due to excessive training load without adequate rest, leading to a temporary decline in performance that lasts longer than would be seen with functional overreaching. Unlike functional overreaching, which can ultimately lead to performance improvements once adequate recovery occurs, nonfunctional overreaching can result in more serious and prolonged negative outcomes.

Here's a breakdown of the other terms provided:

• Overreaching: This term encompasses both functional and nonfunctional overreaching and refers to the state of excessive training load that surpasses an athlete's recovery capacity. While it can be a strategy used intentionally to induce specific adaptations (functional overreaching), when mismanaged, it can lead to nonfunctional overreaching.
• Overtraining syndrome: This is a more severe and chronic condition that results from prolonged overreaching without adequate recovery, leading to long-term decrements in performance and potentially serious health problems. Overtraining syndrome requires significantly longer recovery periods than overreaching and is characterized by a wide range of physiological, biochemical, and psychological symptoms.
• Functional overtraining: The term functional overtraining is not recognized or used correctly in the context of sports science. The correct term is functional overreaching, which refers to a deliberate, short-term increase in training load that, with proper recovery, leads to performance improvements. It's a strategy used by athletes and coaches to push the limits of training adaptations without crossing into the territory of nonfunctional overreaching or overtraining syndrome.

Nonfunctional overreaching is a state resulting from an imbalance between training load and recovery, leading to a temporary but more prolonged decline in athletic performance than functional overreaching, and if not addressed, can progress to the more serious condition of overtraining syndrome.

Correct answer: Beta-hydroxy-beta-methylbutyrate (HMB)

HMB has been shown to have moderate performance benefits and is associated with a low risk of side effects. It is anti-catabolic and is used to prevent the breakdown of protein and muscle tissue and also to decrease muscle soreness. Untrained individuals may experience the greatest benefits from HMB supplementation, but it may also be beneficial for tactical athletes in extreme or high-stress environments or when training volume is high and recovery is inadequate. 

DHEA, EPO, and Aromatase inhibitors are all illegal substances.

Correct answer: Main competitive phase

Traditionally, the periodization model of training has been used to prepare athletes for competition. This can be adapted to prepare a tactical athlete in a similar way. Those that have periods of deployment can prepare for the deployment in much the same way that an athlete prepares for a competitive season.

Training begins with a preparatory period, which includes a general preparation phase and a specific preparation phase. Following the preparatory period is the competitive period. During the pre-competitive phase, a tactical athlete may use skill-based conditioning, simulations, and other activities that specifically prepare them for the tactical situations they may experience during deployment.

During the main competitive phase, which occurs during deployment or when tactical activity is higher, tactical athletes aim to optimize their preparedness for operations and tactical engagements.

The transition phase is used between other training phases and typically occurs during a tactical athlete's leave or during periods of lower tactical activity. Training intensity and volume are both decreased during this phase to help increase recovery.

Correct answer: When the dumbbell is on its way up

A concentric muscle action is when the muscle shortens because the contractile force is greater than the resistive force.

In the case of a biceps curl, the biceps muscle shortens as the dumbbell is on its way upward, thereby creating a concentric muscle action.