NCSF Exam Study Guide with complete solution
Sugar
What is the only fuel source that can be used during anaerobic metabolism?
Carbohydrates, lipids (fats)
__________ serve as the primary fuel for exercise, while ________ are primarily used
during rest and low-intensity physical activity.
Aerobic metabolism can occur using what fuel sources?
Carbohydrates, fats, protein and various associated substrates
What is the primary fuel source during 1) a vertical jump, 2) a 3RM deadlift, and 3) a 10-
second sprint?
1) stored ATP, 2-3) stored creatine phosphate
What are the primary storage sites for glycogen within the body?
Skeletal muscle (~400g) and the liver (~95g)
How much rest is needed to fully recover from an exercise that significantly drains
creatine phosphate stores within a muscle?
2-5 minutes
As a client increases their VO2max, he or she will have a lower _________ during any
sub-maximal exercise intensity; this is mainly attributed to an increase in __________.
Heart rate, stroke volume
Cardiac output is a product of:
Stroke volume x heart rate
Cellular metabolism using oxygen and various substrates for fuel occurs in the:
Mitochondria
What muscle fiber type has the lowest capacity to produce force?
Type I (slow-twitch oxidative)
Slow oxidative muscle fibers have the smallest relative _____________ and are
primarily fueled via __________ metabolism.
Diameter; aerobic
Following high-intensity exercise, a client may continue to burn additional calories for a
number of hours due to a phenomenon known as:
Excess post-exercise oxygen consumption (EPOC)
What mineral is released from the sarcoplasmic reticulum to initiate the cascade of
events leading to a muscular contraction?
Calcium
What type of fatigue is associated with reduced muscle glycogen storage following
localized muscular work?
Peripheral fatigue
How is force production improved through neural adaptations?
Via increased motor unit recruitment, faster firing rates, and improved firing
synchronicity
Identify at least three primary causes for short-term (acute) muscular fatigue between
sets.
Exhaustion of ATP/creatine phosphate reserves, tissue acidity, insufficient oxygen,
reduced enzyme activity, tubular system disturbances
, If excessive tension is placed upon a given muscle, ________________ send inhibitory
signals to reduce motor unit activity and protect the tissue from potential damage.
Golgi tendon organs
_________ is the hormone released from the pancreas to help control blood glucose
levels; it also inhibits fat use when in circulation.
Insulin
_______ is an adrenal hormone released in response to high physiological or
psychological stress. It limits carbohydrate uptake, disrupts the protein-sparing
mechanism and can suppress immune system function when chronically released at
elevated levels.
Cortisol
What hormone released from the liver in response to appropriately-devised hypertrophy
training signals the body to increase protein synthesis?
Insulin-like growth factor-1 (IGF-1)
Identify three anabolic hormones that are released in response to heavy, strenuous
resistance training.
Testosterone, growth hormone, IGF-1
Throwing a medicine ball for distance requires what type of muscular contraction?
Ballistic
What artery is being assessed in under the chin on the neck?
Carotid
Holding one's breath to increase stability while lifting a heavy load is referred to as the
_______________.
Valsalva maneuver
The ____________________ is an estimate of myocardial oxygen demand and relative
stress placed upon the heart.
Rate pressure product (RPP); it is calculated using the formula = systolic blood pressure
x heart rate
What is the biomechanical term for movement at the shoulder during a frontal raise?
Shoulder flexion
What action is performed at the glenohumeral joint during the concentric phase of the
pull-up exercise?
Shoulder adduction
What is the primary movement performed during the concentric phase of the dumbbell
Romanian deadlift?
Hip extension
What is the prime mover during the front squat exercise?
Quadriceps
What type of pelvic tilt is used during abdominal exercises targeting the rectus
abdominis?
Posterior pelvic tilt
What muscle functions as the antagonist during the standing calf raise exercise?
Anterior tibialis
What trunk muscle is the primary local stabilizer for the spine?
Transverse abdominis
Where is the correct terminal pull position of the bar during the lat pull-down exercise?
Sugar
What is the only fuel source that can be used during anaerobic metabolism?
Carbohydrates, lipids (fats)
__________ serve as the primary fuel for exercise, while ________ are primarily used
during rest and low-intensity physical activity.
Aerobic metabolism can occur using what fuel sources?
Carbohydrates, fats, protein and various associated substrates
What is the primary fuel source during 1) a vertical jump, 2) a 3RM deadlift, and 3) a 10-
second sprint?
1) stored ATP, 2-3) stored creatine phosphate
What are the primary storage sites for glycogen within the body?
Skeletal muscle (~400g) and the liver (~95g)
How much rest is needed to fully recover from an exercise that significantly drains
creatine phosphate stores within a muscle?
2-5 minutes
As a client increases their VO2max, he or she will have a lower _________ during any
sub-maximal exercise intensity; this is mainly attributed to an increase in __________.
Heart rate, stroke volume
Cardiac output is a product of:
Stroke volume x heart rate
Cellular metabolism using oxygen and various substrates for fuel occurs in the:
Mitochondria
What muscle fiber type has the lowest capacity to produce force?
Type I (slow-twitch oxidative)
Slow oxidative muscle fibers have the smallest relative _____________ and are
primarily fueled via __________ metabolism.
Diameter; aerobic
Following high-intensity exercise, a client may continue to burn additional calories for a
number of hours due to a phenomenon known as:
Excess post-exercise oxygen consumption (EPOC)
What mineral is released from the sarcoplasmic reticulum to initiate the cascade of
events leading to a muscular contraction?
Calcium
What type of fatigue is associated with reduced muscle glycogen storage following
localized muscular work?
Peripheral fatigue
How is force production improved through neural adaptations?
Via increased motor unit recruitment, faster firing rates, and improved firing
synchronicity
Identify at least three primary causes for short-term (acute) muscular fatigue between
sets.
Exhaustion of ATP/creatine phosphate reserves, tissue acidity, insufficient oxygen,
reduced enzyme activity, tubular system disturbances
, If excessive tension is placed upon a given muscle, ________________ send inhibitory
signals to reduce motor unit activity and protect the tissue from potential damage.
Golgi tendon organs
_________ is the hormone released from the pancreas to help control blood glucose
levels; it also inhibits fat use when in circulation.
Insulin
_______ is an adrenal hormone released in response to high physiological or
psychological stress. It limits carbohydrate uptake, disrupts the protein-sparing
mechanism and can suppress immune system function when chronically released at
elevated levels.
Cortisol
What hormone released from the liver in response to appropriately-devised hypertrophy
training signals the body to increase protein synthesis?
Insulin-like growth factor-1 (IGF-1)
Identify three anabolic hormones that are released in response to heavy, strenuous
resistance training.
Testosterone, growth hormone, IGF-1
Throwing a medicine ball for distance requires what type of muscular contraction?
Ballistic
What artery is being assessed in under the chin on the neck?
Carotid
Holding one's breath to increase stability while lifting a heavy load is referred to as the
_______________.
Valsalva maneuver
The ____________________ is an estimate of myocardial oxygen demand and relative
stress placed upon the heart.
Rate pressure product (RPP); it is calculated using the formula = systolic blood pressure
x heart rate
What is the biomechanical term for movement at the shoulder during a frontal raise?
Shoulder flexion
What action is performed at the glenohumeral joint during the concentric phase of the
pull-up exercise?
Shoulder adduction
What is the primary movement performed during the concentric phase of the dumbbell
Romanian deadlift?
Hip extension
What is the prime mover during the front squat exercise?
Quadriceps
What type of pelvic tilt is used during abdominal exercises targeting the rectus
abdominis?
Posterior pelvic tilt
What muscle functions as the antagonist during the standing calf raise exercise?
Anterior tibialis
What trunk muscle is the primary local stabilizer for the spine?
Transverse abdominis
Where is the correct terminal pull position of the bar during the lat pull-down exercise?
