NAFC PRACTICAL APPLICATION EXAM QUESTIONS
AND ANSWERS
The Practical Application Workbook - Answers - not just a reference manual but a
practical guide that shows the student trainer the concepts, proper range of motion and
body mechanics that will enable them to become successful and standout among their
peers in the industry.
Anatomical position - Answers - is the starting position for the analysis of movement for
the human body.(The hands are lateral to the medial elbow.)
Planes of Motion - Answers - 1. Sagittal plane - divides the human body in half from left
to right so that flexion and extension can occur. For movement within this plane, the
resistance must come from below the elbow during a standing biceps curl. If bent-over,
the resistance must come from directly behind the new position.
2. Frontal plane - divides the body in half from front to back. In this plane, one can
perform adduction and abduction. If standing, the resistance and the fight against
gravity come from the direction and gravitational pull of the earth.
3. Transverse plane - divides the body into superior (upper) and inferior (lower)
segments. In these planes one can perform all rotations such as internal and external
rotations as well as horizontal movements. A sport such as golf would involve
performing movements in the Transverse planes of motion.
Anser - Answers - Align the Joints before engaging a load. This is crucial because
alignment distributes the load to the desired core muscle as opposed to a weaker area
not intended to be loaded.
aNser - Answers - Neutral Spine must be maintained for protecting all joints and muscle
systems while exercising to disperse the load off of the spine.
anSer - Answers - Square the Hips and Shoulders before performing many resistance
training exercises for safe practice.
ansEr - Answers - Engage Muscles While Under Load. It takes only a quarter of a
second to obtain whiplash, so it is important to be mentally and physically prepared to
accept responsibility for the weight prior to beginning an exercise.
anseR - Answers - Retract Shoulder Blades. Make sure the shoulders are depressed
before lifting and also while performing most other exercises.
The benefit of using ANSER - Answers - not limited to gym-based training. In addition to
sport specific training and powerlifting, individuals performing everyday tasks may
, sustain bodily damage if not following these principles. Using ANSER in our daily lives,
as well as when we are exercising will go a long way toward preventing injuries.
THE RISK/BENEFIT EQUATION (R/BE) - Answers - NAFC original concept pertaining
to the constant and possibly dangerous variables a personal trainer faces while
recommending and working with a diverse client base. (safety)
The Assisted Pull-up - Answers - primarily targets and develops the latissimus dorsi
while stabilizing the shoulder girdle. The desired action is adduction at the shoulder on
the concentric phase of contraction without locking out at the elbow on the eccentric
phase of muscle contraction.
The Cable Lat Pull-down - Answers - below has less risk than the Pull-up or Assisted
Pull-up, but requires less demand on the muscle stabilizers and targeted muscles.
Internal Rotation - Answers - occurs when the pull down action is performed beyond the
normal ROM of adduction at the shoulder.
Watch for locking out... - Answers - at the elbow in the eccentric phase of the simulation
of any pull-up, assisted pull-up, and cable lat pull down. The picture illustrates the
activation of the trapezius I and II which elevates the shoulder girdle hence not following
ANSER.
T-Bar and Mid Back Row - Answers - target the trapezius III and the deeper rhomboids.
One must focus on not locking out at the elbow in the eccentric phase of the
contraction, while ending the ROM at the concentric phase of contraction before the
shoulder girdle protracts and/or elevates. These examples show the normal ROM for
the T-Bar Row and Mid Back Row.
Undue stress is placed on the body when performing bent-over exercises without
retracting the shoulder blades prior to engaging in the exercise. - Answers - Other
issues to watch out for are:
• Forward head lean
• Locking out the knees
• Not bending adequately enough at the hips to properly line up the direction of the
resistance.
Proper use of full ROM for each exercise, ANSER, and the R/BE leads the exerciser
toward their goals in a safe and productive manner. - Answers - Proper use of full ROM
for each exercise, ANSER, and the R/BE leads the exerciser toward their goals in a
safe and productive manner.
Avoid hyper-extension that can occur during the concentric phase of muscle
contraction. The picture below shows a Lower Back Extension that went beyond neutral
spine. The action should come from the hips while the shoulders stay retracted during
the eccentric and concentric phases of muscle contraction. - Answers -
AND ANSWERS
The Practical Application Workbook - Answers - not just a reference manual but a
practical guide that shows the student trainer the concepts, proper range of motion and
body mechanics that will enable them to become successful and standout among their
peers in the industry.
Anatomical position - Answers - is the starting position for the analysis of movement for
the human body.(The hands are lateral to the medial elbow.)
Planes of Motion - Answers - 1. Sagittal plane - divides the human body in half from left
to right so that flexion and extension can occur. For movement within this plane, the
resistance must come from below the elbow during a standing biceps curl. If bent-over,
the resistance must come from directly behind the new position.
2. Frontal plane - divides the body in half from front to back. In this plane, one can
perform adduction and abduction. If standing, the resistance and the fight against
gravity come from the direction and gravitational pull of the earth.
3. Transverse plane - divides the body into superior (upper) and inferior (lower)
segments. In these planes one can perform all rotations such as internal and external
rotations as well as horizontal movements. A sport such as golf would involve
performing movements in the Transverse planes of motion.
Anser - Answers - Align the Joints before engaging a load. This is crucial because
alignment distributes the load to the desired core muscle as opposed to a weaker area
not intended to be loaded.
aNser - Answers - Neutral Spine must be maintained for protecting all joints and muscle
systems while exercising to disperse the load off of the spine.
anSer - Answers - Square the Hips and Shoulders before performing many resistance
training exercises for safe practice.
ansEr - Answers - Engage Muscles While Under Load. It takes only a quarter of a
second to obtain whiplash, so it is important to be mentally and physically prepared to
accept responsibility for the weight prior to beginning an exercise.
anseR - Answers - Retract Shoulder Blades. Make sure the shoulders are depressed
before lifting and also while performing most other exercises.
The benefit of using ANSER - Answers - not limited to gym-based training. In addition to
sport specific training and powerlifting, individuals performing everyday tasks may
, sustain bodily damage if not following these principles. Using ANSER in our daily lives,
as well as when we are exercising will go a long way toward preventing injuries.
THE RISK/BENEFIT EQUATION (R/BE) - Answers - NAFC original concept pertaining
to the constant and possibly dangerous variables a personal trainer faces while
recommending and working with a diverse client base. (safety)
The Assisted Pull-up - Answers - primarily targets and develops the latissimus dorsi
while stabilizing the shoulder girdle. The desired action is adduction at the shoulder on
the concentric phase of contraction without locking out at the elbow on the eccentric
phase of muscle contraction.
The Cable Lat Pull-down - Answers - below has less risk than the Pull-up or Assisted
Pull-up, but requires less demand on the muscle stabilizers and targeted muscles.
Internal Rotation - Answers - occurs when the pull down action is performed beyond the
normal ROM of adduction at the shoulder.
Watch for locking out... - Answers - at the elbow in the eccentric phase of the simulation
of any pull-up, assisted pull-up, and cable lat pull down. The picture illustrates the
activation of the trapezius I and II which elevates the shoulder girdle hence not following
ANSER.
T-Bar and Mid Back Row - Answers - target the trapezius III and the deeper rhomboids.
One must focus on not locking out at the elbow in the eccentric phase of the
contraction, while ending the ROM at the concentric phase of contraction before the
shoulder girdle protracts and/or elevates. These examples show the normal ROM for
the T-Bar Row and Mid Back Row.
Undue stress is placed on the body when performing bent-over exercises without
retracting the shoulder blades prior to engaging in the exercise. - Answers - Other
issues to watch out for are:
• Forward head lean
• Locking out the knees
• Not bending adequately enough at the hips to properly line up the direction of the
resistance.
Proper use of full ROM for each exercise, ANSER, and the R/BE leads the exerciser
toward their goals in a safe and productive manner. - Answers - Proper use of full ROM
for each exercise, ANSER, and the R/BE leads the exerciser toward their goals in a
safe and productive manner.
Avoid hyper-extension that can occur during the concentric phase of muscle
contraction. The picture below shows a Lower Back Extension that went beyond neutral
spine. The action should come from the hips while the shoulders stay retracted during
the eccentric and concentric phases of muscle contraction. - Answers -
