NCSF Training Instruction

Question 1

The most dangerous position for the shoulder to be in while loaded is ____________.

Answer 1

Shoulder hyper flexion and/or external rotation

Question 2

The primary concentric mover during the bench press is ______, which is powered by the ___________.

Answer 2

Horizontal adduction, Pectoralis Major

Question 3

During the downward phase of the lunge, the hip extensors of the front leg contract ___________, allowing the hip to flex to ___________ degrees for optimal range of motion.

Answer 3

Eccentrically, 90

Question 4

The end range of motion for the Romanian deadlift is usually determined by ____________.

Answer 4

Flexibility of the individual

Question 5

Excessive Dorsiflexion is defined as ___________

Answer 5

Bringing the knee past the toe line

Question 6

Correct spotting for a pull up is ______________.

Answer 6

to support the body at the waist in order to control spinal position.

Question 7

The bar should be placed across the ________ when performing the back squat.

Answer 7

Trapezius

Question 8

The lunge is a dynamic flexibility exercise for the ________ of the back leg and the _________ of the front leg.

Answer 8

Hip flexor, gluteus maximus.

Question 9

Proper breathing during the push-up would include exhalation through the _____ phase.

Answer 9

Concentric (against gravity)

Question 10

The side lunge occurs in the _________ plane and can be used as a dynamic stretch for the ___________.

Answer 10

Frontal, adductors

Question 11

An exercise prescription of 5-7 repetitions to volitional failure with a rest interval of 120-180 seconds between sets would be appropriate resistance training when the goal is ___________.

Answer 11

Muscle strength.

Question 12

Hammer Curls neutral grip increases the activation of the _________ compared to the traditional bicep curl which uses a __________ grip.

Answer 12

Brachioradialis (forearm elbow flexor), supinated grip

Question 13

To maximize the posterior head of the deltoid during reverse flies the client should try to maintain a humeral position of ________ degrees of shoulder abduction.

Answer 13

90-100

Question 14

What is a common error seen in the performance of the triceps pushdown exercise?

Answer 14

Flexing the shoulder in the starting position, using the latissimus doors to generate shoulder extension, and allowing the humerus to horizontally abduct away from the body.

Question 15

A common error in the prone leg curl is the _______ tilt of the pelvis due to ___________.

Answer 15

Anterior, hip flexion

Question 16

_________ and ________ are common errors seen in the lateral raise exercise.

Answer 16

Bending the elbow, using angular momentum.

Question 17

The end range of motion for the squat can be determined by a ______ pelvic tilt or excessive _______ of the ankle.

Answer 17

posterior, dorsiflexion

Question 18

__________ exercises are good choices to increase bone mineral density and maximize motor unit recruitment throughout the entire kinetic chain.

Answer 18

Closed-chain

Question 19

In order to protect the shoulder joint from an impingement, an individual performing a front (anterior) raise should hold the weight using a _______ grip.

Answer 19

Neutral

Question 20

Performing the upright row exercise incorrectly can lead to ________ when the elbow passes the height of the shoulder.

Answer 20

shoulder impingement

Question 21

Performing an alternating arm shoulder press while seated on a physical would be best suited for a client with a goal of improving __________, while the machine shoulder press would be best suited for an individual whose goal is muscle __________.

Answer 21

functional strength, hypertrophy

Question 22

During a seated cable or band row exercise, common errors often made by the client include excessive ________ extension and insufficient scapular _________

Answer 22

hip, retraction (adduction)

Question 23

A physiological benefit or a warm-up prior to exercise is ________, which help improve performance and reduce tissue/joint injury.

Answer 23

increased tissue pliability

Question 24

The _______ pulse is located in the wrist and is ideal to check a client’s _________ heart rate.

Answer 24

radial, exercise

Question 25

To increase activation of the obliques the exercise selected must be performed in the _______ plane or utilize ______ flexion.

Answer 25

transverse; trunk or lateral

Question 26

_________ stretching involves the client lengthening a muscle to its end range of motion and maintaining the position through an external force. This external force often allow the client to further lengthen the tissue beyond normal end-ROM

Answer 26

Active-assisted