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1

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




2

Plyometric volume is expressed as




3

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




4

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




5

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




6

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?




7

How many people should one free-weight station accommodate?




8

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




9

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




10

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




11

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




12

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




13

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




14

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?




15

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




16

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




17

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




18

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




19

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




20

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




21

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




22

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?




23

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




24

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




25

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




26

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?




27

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




28

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




29

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




30

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




31

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




32

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




33

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




34

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




35

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?




36

The caloric needs of an individual are most influenced by




37

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




38

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




39

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




40

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?




41

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




42

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




43

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?




44

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




45

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




46

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




47

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




48

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




49

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




50

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




51

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




52

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




53

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 ?




54

Which of the following test sequences is the most appropriate?




55

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?




56

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




57

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




58

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




59

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




60

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?




61

A spotter is recommended for which of the following exercises?




62

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




63

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




64

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




65

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?




66

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




67

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




68

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?




69

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




70

Which of the following is a structural exercise?




71

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?




72

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




73

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



74

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




75

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?




76

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?




77

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




78

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




79

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




80

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




81

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




82

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




83

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?




84

Which of the following describes systolic blood pressure?




85

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




86

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




87

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




88

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




89

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




90

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




91

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




92

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




93

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?




94

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?




95

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




1

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




2

Plyometric volume is expressed as




3

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




4

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




5

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




6

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?




7

How many people should one free-weight station accommodate?




8

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




9

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




10

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




11

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




12

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




13

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




14

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?




15

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




16

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




17

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




18

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




19

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




20

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




21

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




22

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?




23

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




24

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




25

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




26

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?




27

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




28

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




29

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




30

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




31

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




32

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




33

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




34

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




35

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?




36

The caloric needs of an individual are most influenced by




37

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




38

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




39

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




40

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?




41

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




42

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




43

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?




44

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




45

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




46

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




47

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




48

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




49

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




50

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




51

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




52

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




53

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 ?




54

Which of the following test sequences is the most appropriate?




55

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?




56

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




57

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




58

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




59

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




60

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?




61

A spotter is recommended for which of the following exercises?




62

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




63

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




64

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




65

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?




66

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




67

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




68

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?




69

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




70

Which of the following is a structural exercise?




71

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?




72

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




73

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



74

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




75

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?




76

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?




77

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




78

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




79

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




80

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




81

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




82

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




83

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?




84

Which of the following describes systolic blood pressure?




85

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




86

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




87

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




88

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




89

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




90

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




91

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




92

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




93

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?




94

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?




95

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




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