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1

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



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 side effect of anabolic steroid use and creatine supplementation?




11

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




12

When performing a parallel squat, which of the following variations in foot position would place more emphasis on the adductor muscle group?




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 most 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 snatch?




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 T-test, which of the following should a TSAC-F do?




26

A SWAT officer wants to improve her ability to breach a door using a battering ram. Which of the following muscles require strengthening to improve torso stabilization?




27

The primary purpose of a 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 follow is the maximum height that should be used for depth jumps for a tactical athlete who weighs over 220lb (100kg)?




34

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




35

A TSAC-F is observing an artillery mechanic perform her daily duties. She 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 her ability to pick up heavy equipment from the floor?




36

The caloric needs of an individual are most influenced by




37

Muscles have a greater potential for healing compared to ligaments and tendons due to




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

During the forward movement of a forward lunge, the front leg is




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 police officers rank in the 50th percentile for the vertical jump?

Officer Vertical Jump Height  Body weight
A 30" (76 cm) 210 lbs (95kg)
B 22" (56 cm) 231 lbs (105kg)
C 34" (86cm) 200lbs (91 kg)



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 tests can evaluate both anaerobic endurance and 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 this person's exercise MET level if her VO2 max is 28 ml/kg/min?




66

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?




67

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




68

Which of the following energy pathways does the body primarily use when performing sprint intervals of 30-45 seconds with a work:rest ratio of 1:3?




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 changes to the design of a resistance training program is the best choice for decreasing overall training intensity during a rest period, when an officer's job duties are at high intensity?




72

Which of the following order of exercise will result in the greatest benefit?




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. Her daily caloric intake consists of 344 grams of carbohydrates, 83 grams of fat, and 94 grams of protein. What percent of her diet is comprised of fat?




76

A firefighter loses 4 pounds (1.8 kg) during a training session. At least how much fluid should they drink to replace the fluid lost as sweat?




77

Which of the following is the form of chemical energy stored in the body that is the most immediately available for a muscle action?




78

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




79

Resistance training-induced adaptations within which of the following structures of the body are responsible for the initial (e.g., the first 3 weeks) increase in muscle strength?




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 39 year-old male officer experiences occasional angina while on patrol. Which of the following is his risk stratification?




84

Which of the following describes systolic blood pressure?




85

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




86

When spotting the seated dumbbell shoulder press, the TSAC-F should position the hands near the client's




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 exercises could be used to improve an officer's punch?




89

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




90

Which of the following pairs of exercises is an example of a superset?




91

Using the "percent of bodyweight" method of assigning loads, which of the following is the appropriate trial load for the barbell shoulder press for a male paramedic who weighs 200 pounds (91 kg)?




92

A police officer is following the "2-for-2" rule and is ready to increase the load for the biceps curls. Which of the following load increases should the TSAC-F recommend?




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




96

A 32 year-old female officer who weighs 220 pounds (100 kg) wishes to lose weight. She currently consumes 2500 kilocalories per day. Which of the following represents a reasonable daily caloric deficit and weekly loss of weight to expect from this officer?

  Daily Caloric Deficit  Weekly Weight Loss
A 500 kcals 1 lb (0.5 kg)
B 500 kcals 2 lb (1 kg)
C 1000 kcal 2 lb (1 kg)



97

The Low Calorie Diet is designed to produce which of the following?

  Weekly Caloric Deficit Weekly Weight Loss
A 1000 kcals 1 lb (0.5 kg)
B 3500 kcals 1 lb (0.5 kg)
C 1000 kcals 2 lb (1 kg) 



1

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



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 side effect of anabolic steroid use and creatine supplementation?




11

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




12

When performing a parallel squat, which of the following variations in foot position would place more emphasis on the adductor muscle group?




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 most 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 snatch?




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 T-test, which of the following should a TSAC-F do?




26

A SWAT officer wants to improve her ability to breach a door using a battering ram. Which of the following muscles require strengthening to improve torso stabilization?




27

The primary purpose of a 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 follow is the maximum height that should be used for depth jumps for a tactical athlete who weighs over 220lb (100kg)?




34

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




35

A TSAC-F is observing an artillery mechanic perform her daily duties. She 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 her ability to pick up heavy equipment from the floor?




36

The caloric needs of an individual are most influenced by




37

Muscles have a greater potential for healing compared to ligaments and tendons due to




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

During the forward movement of a forward lunge, the front leg is




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 police officers rank in the 50th percentile for the vertical jump?

Officer Vertical Jump Height  Body weight
A 30" (76 cm) 210 lbs (95kg)
B 22" (56 cm) 231 lbs (105kg)
C 34" (86cm) 200lbs (91 kg)



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 tests can evaluate both anaerobic endurance and 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 this person's exercise MET level if her VO2 max is 28 ml/kg/min?




66

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?




67

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




68

Which of the following energy pathways does the body primarily use when performing sprint intervals of 30-45 seconds with a work:rest ratio of 1:3?




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 changes to the design of a resistance training program is the best choice for decreasing overall training intensity during a rest period, when an officer's job duties are at high intensity?




72

Which of the following order of exercise will result in the greatest benefit?




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. Her daily caloric intake consists of 344 grams of carbohydrates, 83 grams of fat, and 94 grams of protein. What percent of her diet is comprised of fat?




76

A firefighter loses 4 pounds (1.8 kg) during a training session. At least how much fluid should they drink to replace the fluid lost as sweat?




77

Which of the following is the form of chemical energy stored in the body that is the most immediately available for a muscle action?




78

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




79

Resistance training-induced adaptations within which of the following structures of the body are responsible for the initial (e.g., the first 3 weeks) increase in muscle strength?




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 39 year-old male officer experiences occasional angina while on patrol. Which of the following is his risk stratification?




84

Which of the following describes systolic blood pressure?




85

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




86

When spotting the seated dumbbell shoulder press, the TSAC-F should position the hands near the client's




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 exercises could be used to improve an officer's punch?




89

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




90

Which of the following pairs of exercises is an example of a superset?




91

Using the "percent of bodyweight" method of assigning loads, which of the following is the appropriate trial load for the barbell shoulder press for a male paramedic who weighs 200 pounds (91 kg)?




92

A police officer is following the "2-for-2" rule and is ready to increase the load for the biceps curls. Which of the following load increases should the TSAC-F recommend?




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




96

A 32 year-old female officer who weighs 220 pounds (100 kg) wishes to lose weight. She currently consumes 2500 kilocalories per day. Which of the following represents a reasonable daily caloric deficit and weekly loss of weight to expect from this officer?

  Daily Caloric Deficit  Weekly Weight Loss
A 500 kcals 1 lb (0.5 kg)
B 500 kcals 2 lb (1 kg)
C 1000 kcal 2 lb (1 kg)



97

The Low Calorie Diet is designed to produce which of the following?

  Weekly Caloric Deficit Weekly Weight Loss
A 1000 kcals 1 lb (0.5 kg)
B 3500 kcals 1 lb (0.5 kg)
C 1000 kcals 2 lb (1 kg) 



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