A law enforcement cadet wants to improve her vertical jump. A TSAC-F should recommend training exercises to increase

reactive strength.

calf strength.

quadriceps strength.

Plyometric volume is expressed as

foot contacts per session

session per week

length of session

Which of the following periodization strategies is most appropriate for an untrained tactical athlete?

undulating

block

linear

Which of the following is the recommended minimum carbohydrate daily intake for emergency personnel?

3g/kg

5g/kg

7g/kg

The most important thing a TSAC-F can do to help a tactical officer suspected of experiencing an eating disorder is to

closely monitor body mass and body composition changes

initiate a referral system to ensure that this client receives proper nutritional counseling

use positive reinforcement techniques to strengthen the client's self image

During the drive phase of the rowing machine exercise, which of the following is the correct order of movements that maximizes the contribution of the legs and minimizes arm fatigue?

hip/knee extension, trunk extension, elbow flexion

elbow flexion, hip/knee extension, trunk extension

trunk extension, elbow flexion, hip/knee extension

How many people should one free-weight station accommodate?

1-2

3-4

5-6

Which of the following is the most appropriate for increasing jump height?

front squat

power clean

back squat

Which of the following best describes the concentric force-velocity relationship of skeletal muscle during a maximal effort?

velocity increases, concentric force increases

velocity increases, concentric force decreases

velocity decreases, concentric force decreases

Which of the following is a potentil benefit of creatine supplementation?

muscle cramps

decreased risk of deydration

decreased blood pH levels

Which of the following is the primary training objective during the remodeling phase of rehabilitation?

optimizing tissue function

preventing tissue disruption

limiting excessive tissue atrophy

When performing a narrow-supinated lat pulldown, which of the following muscles will have the greatest activation?

trapezius

latissimus dorsi

biceps

Which of the following should a TSAC-F require before beginning any training programs?

medical clearance

waiver of liability

preactivity screening

A tactical athlete weighs 220lb (91kg) and has a 1RM squat of 330lb (150kg). Which of the following exercises results in the highest motor unit recruitment in the vastus lateralis muscle?

eccentric phase of contact after a 35-inch (90cm) drop jump

isometric leg (knee) extension at a 60 - degree knee joint angle

concentric phase of the back squat at 75% of 1RM

Which of the following exercises is most appropriate for enhancing a firefighter's ability to advance a charged hose line on the ground?

sled pull

front squat

treadmill run

Which of the following is the most important when arranging equipment?

usage and availability

safety and function

accessibility and noise

Which of the following pairs of exercises best reflects a balanced approach to training in the same movement plane?

bent-over lateral raise and seated row

shoulder press and lat pulldown

bench press and chest fly

Which of the following types of exercises is most appropriate when joint movement is contraindicated?

isokinetic

isotonic

isometric

Which of the following is the most important responsibility of a TSAC-F when working with a tactical athlete who is currently in rehabilitation?

communicating with medical professionals

avoiding the injured area

waiting until rehabilitation is complete

During the strength/power phase of a tactical athlete's training program, which of the following exercises should be performed first?

snatch

squat

deadlift

Which of the following best describes the correct position at the start of the second pull during the power clean?

bar positioned on the thighs between the knees and middle of the thigh, shoulders slightly behind the bar as the elbows begin to flex to pull the bar

bar positioned at the top of the patella, shoulders slightly behind the bar

bar positioned on the thighs between the knees and middle of the thigh, shoulders over the bar

A tactical athlete has a 10RM of 275 (125kg) on the bench press and 100lb (45Kg) on the seated row. Which of the following muscle group should be strengthened to decrease the risk of injury during throwing movements?

shoulder adductors, horizontal adductors

shoulder flexion, horizontal adductors

shoulder extensors, horizontal abductors

To improve the flexibility of the hamstrings, which of the following should be contracted to facilitate reciprocal inhibition?

gastrocnemius

quadriceps

glutes

When performing the seated dumbbell shoulder press, the TSAC-F should spot the

elbows

wrists

dumbbells

When administering the army push-up test, which of the following determines the end of the test?

any pause during the test of 2 seconds or more

when the individual can no longer perform continuously

at the end of a timed 2-minute period

A structural firefighter wants to improve their ability to forcibly enter a home through the main door. Which of the following muscles require strengthening to improve torso stabilization?

obliques and transverse abdominis

latissimus dorsi and teres major

pectoralis major and deltoids

The primary purpose of a dynamic warm-up is to increase

chronic joint ROM

power production

muscle temperature

To develop the serratus anterior, which of the following exercises would be most beneficial?

bench press

dumbbell row

shoulder shrug

Which of the following best describes the energy requirements during the downward phase of a 1RM squat compared to the upward phase?

no difference in energy demand

more energy is required

less energy is required

A wildland firefighter is working on steep, unstable hillside. How should the equipment load be distributed?

high on the back

low on the back

middle of the back

An Air Force cadet loses 11 lb (5 kg) in 24 hours to meet weight requirements. Most of the weight loss is

fat

water

glycogen

Which of the following is the most important for maintaining proper form during a low-pulley seated-row?

open grip

extended knees

erect torso

Which of the following best demonstrates an appropriate progression for plyometric drills?

Depth jump, Squat jump, Lateral jump, Double-leg hop

Squat jump, Lateral jump, Double-leg hop, Depth jump

Depth jump, Squat jump, Double-leg hop, Lateral jump

Which of the following is the recommended minimum area per person for stretching?

27ft squared (2.5m squared)

36ft squared (3.3m squared)

49ft squared (4.6m squared)

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 periods of time to work on engine and electrical systems. Which of the following is the most appropriate exercise to improve the mechanics ability to pick up heavy equipment from the floor?

back squat

bent-over rows

deadlift

The caloric needs of an individual are most influenced by

age

gender

muscle mass

Which of the following exercises would be appropriate during a foundational phase of physical readiness training when an individual is returning from knee injury.

assisted squat

push press

jump training

Assuming a similar strength and conditioning level, which of the following body composition profiles allows a firefighter to perform fire ground tasks most efficiently?

137lbs (62kg) with a 43% bodyfat percentage

157lbs (71kg) with a 24% bodyfat percentage

176lbs (80kg) with a 11% bodyfat percentage

A TSAC-F is stretching the hamstrings of a sailor using the PNF hold-relax technique. Which of the following should occur first?

passive stretch of the quadriceps

passive stretch of the hamstrings

isometric contraction of the quadriceps

Which of the following will most likely occur as a result of shortening rest periods from 2 minutes to 1 minute in a 10RM circuit weight training programs?

increased lactate levels

increased pH levels

decreased creatine kinase levels

Novice male and female soldiers train similarly for 12 weeks. Which of the following best describes changes in strength?

absolute strength gains are similar

both have strength gains due to neural adaptations

males have greater gains due to increased cross-sectional area

Which of the following identifies the joint action at the shoulder when performing a wide- grip pull-up?

flexion

adduction

rotation

A TSAC-F is designing a program to prepare law enforcement cadets for high-intensity physical activities lasting approximately 1 minute. Which energy system should be primarily targeted?

phosphagen

fast glycolysis

slow oxidative

Which of the following types of muscle fibers generate the greatest amount of force?

fast-twitch gylcolytic

slow-twitch oxidative

fast-twitch oxidative glycolytic

Performing a resistance training workout causes which of the following immediate changes in blood pressure that does not occur during an aerobic workout?

systolic blood pressure increases

mean blood pressure decreases

diastolic blood pressure increases

Which of the following primarily dictates the degree that an energy system contributes to the needed production of ATP?

intensity

frequency

duration

Extensive activation of which of the following energy systems is associated with lactate accumulation in the muscle?

phosphagen

fast gycolysis

slow glycolysis

Which of the following is the recommended rest period between sprint intervals that last 30 seconds?

6 minutes

30 seconds

2 minutes

Which of the following movements of the extremities occurs in the sagittal plane?

flexion and extension

abduction and adduction

external and internal rotation

Which of the following is an example of a closed kinetic chain exercise?

push-up

lat pulldown

leg press

Which of the following types of training elicits the greatest increases in the size and number of mitochondria in a skeletal muscle fiber?

Olympic weightlifting

fartlek running

plyometric training

Which of the following is a marker of aerobic overtraining syndrome?

decreased post-exercise testosterone production

increased body fat percentage

increased pre-exercise glycogen stores

Which of the following assessment scores is below standard for a 24 female seeking to successfully complete requirements at the Federal Law Enforcement Training Center ?

1.5 mi (2.4 km ) run - 13:20 min

% body fat - 19.5 %

Agility run - 18.55 sec

Which of the following test sequences is the most appropriate?

push-up endurance test, beep test, vertical jump

300 meter run, T-drill, 1RM bench press

1RM bench press, 30 meter sprint, 1.5 mile run

Due to time constraints a TSAC Facilitator has to administer a 1.5 mile (2.4 km) run test in the same day as the T-test, 1RM bench press, 300-yard (274 m) shuttle run, and vertical jump. To optimize testing validity and results, when should the 1.5 (2.4 km) run test be performed?

in place of the 300 yard (374 km) shuttle run

an hour after the other tests are completed

before the 1RM bench press test

Which of the following tests is most appropriate for assessing anaerobic power?

Medicine ball put

Wingate test

300 yd (274 m) shuttle run

Which of the following is a recommendation to give a military sergeant who is performing running drills?

"Keep your hands from crossing the midline"

"Run with a 20 degree forward lean"

"All arm action should come from your elbows"

Which of the following is the type of speed-endurance workout that is characterized by lactate threshold training?

long, slow distance

interval

pace/tempo

Which of the following is the best example of proper exercise progression of lower body plyometric drills?

squat jump, double leg tuck jump, alternate leg bound, single leg hop

depth jump, double leg tuck jump, pike jump, double leg hop

standing long jump, single leg vertical jump, double leg hop, squat jump

A police recruit, with no prior weight training experience, is expected to jump over an obstacle while training at the academy. When designing a training program for the recruit, which of the following factors would be the most appropriate for exercise selection?

strength

power

speed

A spotter is recommended for which of the following exercises?

push press

lateral shoulder raise

seated shoulder press

In contrast to the back squat, the front squat applies more torque to which of the following?

knee joint

hip joint

vertebral column

When compared with the high bar position, the low bar position in the back squat  applies more torque to which of the following?

knee joint

hip joint

vertebral column

Which of the following joints are extended in the second pull of the power clean?

hip, back, shoulder

knee, hip, back

ankle, knee, hip

A 40 year-old female paramedic with a resting heart rate of 86 beats per minute is prescribed an exercise intensity of 50% of her functional capacity. What is the appropriate training heart using the Karvonen formula?

90 bpm

110 bpm

133 bpm

Which of the following is an appropriate work:rest ratio for sprint intervals of 30-45 seconds at an intensity of 92% VO2 max?

1:1

1:5

1:12

Which of the following types of training programs involves exercise intensities greater than VO2 max?

high-intensity interval

interval

fartlek

A 22 year-old male with a resting heart rate of 66 beats per minute is prescribed an exercise intensity of 70%. Using the Karvonen method, what is this person's target heart rate?

132 beats per minute

139 beats per minute

158 beats per minute

When designing a program for tactical officers, which of the following is the first thing a TSAC-F should do?

choose the exercises to be performed in the program

conduct a movement analysis of the officers job tasks

determine the officers current training status

Which of the following is a structural exercise?

seated row

shoulder press

upright row

Which of the following would be the most appropriate change to a training phase for a tactical athlete during deployment when stressors might be high?

low intensity, high (8-12) repetitions, same frequency

high intensity, low repetitions (2-5), same frequency

moderate intensity, moderate (6-8) repetitions, decreased frequency

Which of the following order of exercises will allow for the greatest gains in motor performance?

hang clean, front squat, bench press, seated row

front squat, hang clean, seated row, bench press

seated row, bench press, hang clean, front squat

Which of the following is the most effective load, repetition, and rest period scheme to increase muscular strength?

	Load	Repetitions	Rest Period
A	90 % 1 RM	8	120 seconds
B	85% 1 RM	8	90 seconds
C	90 % 1 RM	4	120 seconds

A

B

C

Which of the following loads will typically allow an athlete to perform a 6 repetition max in the back squat exercise?

90% 1RM

85% 1RM

80% 1RM

A special forces operative is consuming 2500 kilocalories per day. His daily caloric intake consists of 344 grams of carbohydrates, 83 grams of fat, and 94 grams of protein. What percent of his diet is comprised of fat?

3%

15%

30%

A firefighter loses 4 pounds (1.8 kg) during a training session. Which of the following is the most approprite recommendation to replace the fluid  lost as sweat?

45 fl oz (1.3 L)

80 fl oz (2.4 L)

115 fl oz (3.4 L)

Which of the following forms of chemical energy found in the body is the most readily available for a muscle contraction?

muscle glycogen

adenosine triphosphate

creatine phosphate

Which of the following is an adaptation to aerobic endurance training?

decreased glycogen stores

increased rate of force production

increased creatine phosphate stores

Which of the following adaptations contributes the most to an untrained tactical athlete's gains in strength during an initial resistance training program?

increased cross-sectional area of a muscle fiber

motor unit recruitment

increased phosphocreatine stores

Engaging in a cross-training program consisting of equal volumes of resistance training and aerobic endurance training will

interfere with the anaerobic adaptations

interfere with the aerobic adaptations

enhance the anaerobic adaptations

Which of the following is an example of a closed kinetic chain exercise?

biceps curl

push-up

leg press machine

Which of the following is a tool for TSAC facilitators to use to assess the health status of an officer?

the physical activity readiness questionnaire

a routine physical examination

the informed consent form

A 43 year-old male tactical athlete reports chest pain and pain in the right arm occasionally while on patrol. Which of the following is the most appropriate action for the TSAC facilitator?

conduct a preactivity health screening

request the individual sign a general waiver or release

request a medical clearance

Which of the following describes systolic blood pressure?

force exerted against arterial walls during myocardial contraction

the denominator of a complete blood pressure reading

force exerted against arterial walls during myocardial relaxation

Which of the following is an assessment of local muscular endurance?

number of sit-ups in 60 seconds

300-yard (274 m) shuttle run

12-minute run/walk

Which of the following resistance training exercises should a TSAC facilitator spot?

push press

dumbbell bench press

bent-over row

Which of the following muscle groups are concentrically involved during the upward movement phase of the lead leg of the step-up exercise?

hamstrings

gastrocnemius

quadriceps

Which of the following load carriage injuries is more commonly associated with repetitive overloading? 

stress fracture

knee pain

lower back injuries

Which of the following is the best example of a core exercise?

lunge

sledge hammer

battle ropes

Which of the following exercises when incorporated into an appropriately designed program will provide the greatest contribution to maximal gains in power?

squat thrusts

clean

battling ropes

Which of the following assessments is crucial when predicting the load carriage capacity of a tactical athlete?

aerobic endurance

power endurance

lean body mass

Peak power when performing the Olympic lifts is most likely to occur at which percentage of one-repetition maximum (1RM)?

55%

75%

95%

An Army private lost 5 pounds (2.3 kg) during a workout. Which of the following is the minimum amount of fluid that this private should drink to replace the fluid lost as sweat?

130 fl oz (3.8 L)

90 fl oz (2.7 L)

50 fl oz (1.5 L)

A TSAC-F recommends the following general dietary guidelines for a cadet: 1800 kilocalories per day consisting of 65% carbohydrates, 15% fat, and 20% protein. How many grams of fat can this client consume per day?

15

21

30

The primary nutritional goal for an individual who wants to gain weight is to

increase total calories

increase branch-chain amino acids through supplementation

increase protein consumption