NSCA Flashcards
What forms of training would most likely have the greatest positive impact on a tactical athletes rate of force development?
Moving heavy loads as quickly as possible
What field tests should be selected to measures muscular strength
Handgrip Dynomometer
what is a benefit of using the 1.5 mile run test to assess aerobic fitness among tactical athletes?
This tests has high construct validity
When assessing a group of law enforcement officers, what tests would have the greatest level of face validity to a pursuit
Illinois agility test
Assuming a similar strength & conditioning level, what body composition profiles allows a firefighter to perform fire ground tasks most efficiently?
176 lb (80 Kg) with a 11% bodyfat
When assessing the aerobic capacity of a structural firefighter, the minimum aerobic capacity required to perform fireground rescue tasks is what?
42 ml/Kg/min
What conditioning programs have been shown to reduce the incidence of injury while improving aerobic capacity among police academy recruits during the initial phase of training?
Ability-based training
What factors should be of concern when assessing a tactical athlete’s risk of ceremony artery disease?
Blood pressure of 130/80 mg
What is the primary training objective during the remodeling phase of rehabilitation?
Preventing tissue disruption
Extensive activation of what energy system is associated with lactate accumulation in the muscle?
Fast glycolysis
What muscles acts as an agonist during the Romanian Deadlift?
Biceps femoris
What will most likely occur as a result of shortening rest periods from 2 min to 1 min in a 10 RM circuit weight training?
Increased lactate levels
What best describes the energy requirement during the downward phase of a 1 RM squat compared to the upward phase?
Less energy is required
After 6 months of consistent aerobic endurance training, an increase in the tactical athlete’s 1.5 mile (2.4 Km) run time would most likely be attributed to?
Increase stroke volume
What response will occur within the first week of deployment to area of high altitude?
Increased red blood cell production
What form of chemical energy stored in the body that is the most immediately available for a muscle action?
Adenosine triphosphate (ATP)
What is a neuromuscular adaptation occurring during the first 8-10 weeks of training that regulates the amount of force production?
Increased rate of the electrical impulse
What will most likely occur as a result of shortening rest periods from 2 to 1 minute in a 10 RM circuit weight training program?
Increased lactate levels
Chromic aerobic training will result in what adaptations within the muscle tissue?
Decrease glycogen utilization
Novice male & female soldiers train similarly for 12 weeks, what best describes changes in strength
Both have strength gains due to neural adaptations
What cardiovascular measures identifies the aerobic capacity of the working tissues?
Maximal oxygen consumption
In contrast to the back squat, the front squat applies more torque to what?
Knee joint
In a well-trained tactical athlete, gains in power production may be attributed to which factors with minimal hypertrophic adaptation?
Motor unit recruitment
A female soldier with a known eating disorder has been participation in a daily, loaded, and extended rucksack march. She has been experiencing foot pain. What is the cause?
Poor circulation decreasing oxygen delivery to muscle tissue
What exercise modes significally augments venous return, thus creating the most positive training effect in regards to stroke volume & cardiac output?
Aerobic exercise
When seeking to maximize muscular power during a training session, what would be most appropriate?
50% of max velocity
What activities would be expected to have the greatest effect on bone mineral density (BMD)?
Resistance training
What is a neuromuscular adaptation occurring the first 8-10 weeks of training that regulates the amount of force production?
Increased rate of the electrical impulse
What cardiovascular measures identifies the aerobic capacity of the working tissue?
Maximal oxygen consumption (Vo2)
A tactical strength & conditioning faciliatory can limit the effects of detraining by what?
provision of a periodization protocal
What is the primary function of the triceps when using the overhand method for throwing a grenade?
Agonist
When seeking to reduce work required to move a heavy load, what would be appropriate?
Reduce the perpendicular distance from the weight to the joint
A tactical athlete is performing 4 sets of 5 reps of back squats at 85% of 1 RM, what cardiovascular response is most likely to occur?
Increase in blood flow to working muscles
A person whose tendons are inserted on the bone farther from the joint center have a mechanical advantage in relation to which performance variable?
Strength
Tactical athletes who have not acclimated to exercise in the heat have greater levels of what minerals in their sweat compared to those who have accumatized?
Sodium
Anabolic-androgenic steroids (AAS) are a synthetic derivative of which male sex hormone?
Testosterone
A special weapons & tactics (SWAT) team performs an op in which they are required to wait in the back of a police unit vehicle to serve a high risk warrant. How many grams of carbohydrate should they aim to consume post mission?
60-80
A tactical athletes is considering taking caffeine to enhance exercise performance. What recommendation is most prudant?
200 mg of caffeine 30-60 min prior to exercise
An airforce cadet loses 11 lb (5 Kg) in 24 hours to meet weight requirements. Most of the weight loss is..
Water
What can aid with hydration & provide an exogenic benefit prior to a training activity?
Caffeine
A tactical athlete is considering taking caffeine exercise performance. What recommendation is most prudent?
Consume 200 mg of caffeine 30-60 mins prior to exercise
What limits ATP replenishment by a given energy system
Rate of production
What movements of the extremities occurs in the sagittal plane?
Flexion & extension
Extensive activation of which energy system is associated with lactate accumulation in the muscle?
Fast glycolysis
When seeking to reduce the work required to move a heavy load, what actions would be most appropriate?
Reduce the perpendicular distance from the weight to the joint
Excitement of the muscle fiber begins with an electrical impulse being initiated at what site?
Sarcoplasmic reticulum
A female soldier with a known eating disorder has been participation in a daily, loaded, & extended rucksack march. She has been experiencing foot pain.
Osteoclastic activity exceeds osteoblastic
A person whose tendons are inserted on the bone farther from the joint center have a mechanical advantage in relation to which performance variable?
Strength
What exercise modes significantly augments venous return, thus creating the most positive training effect in regards to stroke volume & cardiac output?
Aerobic exercise
During the alternate-arm dumbbell bench press exercise, where should the spotter’s hands be positioned in relation the lifter to ensure safety?
the wrists
A TSAC-F is stretching the hamstrings of a sailor using the PNF hold-relax technique. What should occur first?
Passive stretch of the hamstring
When performing the seated dumbbell shoulder press, the TSAC-F should spot?
Wrists
What is the recommended angle of the back of the floor in the starting position of the barbell deadlift?
45 degrees
What best demonstrates an appropriate progression for plyometric drills?
Squat jump, lateral jump, double-let hop, depth jump
What is the joint action at the hip of the lead leg during the initial movement of the side lunge?
Adduction
What is considered a common error when performing the double-arm. single-leg, Romanian deadlift?
Full extension at the knee joint of the supporting Kg
Plyometric volume is expressed as..
Foot contacts per sessions
Peak power for Olympic lifts (E.G. snatch, clean, jerk) is most likely to occur at which percentage of one-repetition maximum (1 RM)
75%
When conducting a task analysis related to sprint speed strength & conditioning, professional should identify?
The target activities requisite skills
What order of exercise is most appropriate for gains in strength & power?
Hang clean, front squat, bench press, seated row
In order to decrease the anterior pelvic tilt of a tactical athlete with low back pain, what muscles should be evaluated for excessive tensions?
Rectus femoris
A 202.5 lb (92 Kg) warfighter with 29% bodyfat reports having issues maintaining the unit standard for road marches. Result of a recent physical assessment were as follows,
-Vo2 max 52 ml/kg/min
-2 min run 13:45 mins
-back squat 3 RM 375 lb (170 Kg)
what is contributing most to the poor load carriage performance?
Body fat %
A TSAC-F is observing an artillery mechanic perform their daily duties. The TSAC-F notes that the job requires picking up heavy equipment from the floor as well as bending over for extended period of time to work on engine & electrical systems. What is the most appropriate exercise to improve the mechanics ability to pick up heavy equipment.
Deadlift
What is the maximum number of tactical athletes recommended per barbell or training station?
3
When mounting a mirror to the wall, what is the minimum recommended distance it should be from the floor
20 in (51 cm)
When identifying space requirements fro a new facility, how much space is required to position 3 bench press stations along a wall if each barbell is 8 ft (2.44m) long?
36 ft (10.97 m)
What concept identifies that training volume, frequency, and intensity should be adjusted to create an adequate stimulus for improved performance?
Overload
What limits ATP replenishment by a given energy system?
Rate of production
What form of chemical energy stored in the body that is the most immediately available for a muscle action?
adenosine triphosphate (ATP)
When seeking to reduce the work required to move a heavy load, what action would be most appropriate?
Reduce the perpendicular distance from the weight to the joint
In a well-trained tactical athlete, gains in power production may be attributed to what factors with minimal hypertonic adaptation?
Motor unit recruitment
What best describes the energy requirements during the downward phase of a 1 RM squat compared to the upward phase?
Less energy is required
When seeking to maximize muscular power during a training session, what would be most appropriate?
50% of max velocity
A 45% overlap of myosin & actin filaments will result in what?
Reduced force production
What would best aid with maintaining the hydration of a soldier during a 12 Km (7.46 mi) road march along with drinking fluids?
Banana
A 190 lb (86.18 Kg) fire fighter needs to lose weight to meet department standards. What is the appropriate recommendation for protein intake in order to retain muscle mass when restricting calories & training?
190g
Anabolic-androgenic steroids (AAS) are a synthetic derivative of which male sex hormone?
Testosterone
A 140 lb (63.5 kg) female fire cadet is having issues with maintaining performance during training sessions lasting more than 90 mins. What carbohydrate consumption should be provided?
1800-2540 Kcals
A space forces operative is consuming 2500 Kilo calories per day. Her daily caloric intake consists of 344 grams of carbs, 83 grams of fats & 94 grams of protein. What percent of her diet is comprised of fat?
30%
pg. 74-78
A TSAC-F is stretching the hamstrings of a sailor using the PNF hold-relax technique. What should occur first?
Passive stretch of the hamstring
pg. 266
What represents the appropriate position of the barbell when preparing to perform the barbell military press?
Across the front of the shoulders
pg. 229
When performing the seated dumbbell shoulder press, the TSAC-F should spot what?
Wrists
pg. 231
What is the recommended squat depth when performing the squat jump exercise?
the top of the thighs should be parallel to the ground
pg. 318
When observing the support phase of linear running, what will aid in improving running efficiency?
Dorsiflexing the foot & striking the ground directly below the body’s center of gravity
pg. 342
What is the joint action at the hip of the lead leg during the initial movement of a side lunge?
Adduction
pg.296
What best describes the correct position at the start of the second pull during the snatch?
Bar positioned on the thighs between the knees & middle of the thigh, shoulders over the bar
pg. 19-21
