TSAC-F: Practice Test
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? A) 132 beats per minute B) 139 beats per minute C) 158 beats per minute
A) 132 beats per minute
A firefighter weighing 200 lb (91 kg) consumes 3,500 calories per day comprised of 1.4 g/kg of protein and 6 g/kg of carbohydrates. What percentage of the calories is comprised of fat? A) 18% B) 23% C) 28%
A) 18%
A 190 lb (86.18 kg) fire fighter needs to lose weight to meet department standards. What is the appropriate recommendation for protein intake in order to retain muscle mass when restricting calories and training? A) 190 g B) 245 g C) 112 g
A) 190 g
Which of the following is the recommended rest period between sprint intervals that last 30 seconds? A) 2 minutes B) 6 minutes C) 30 seconds
A) 2 minutes
When mounting a mirror to the wall, what is the minimum recommended distance it should be from the floor? A) 20 in (51 cm) B) 32 in (81 cm) C) 6 in (15 cm)
A) 20 in (51 cm)
A TSAC-F recommends that a cadet consume 1800 kilocalories per day consisting of 65% carbohydrates, 15% fat, and 20% protein. How many grams of fat will this cadet consume per day? A) 21 B) 30 C) 15
A) 21
Which of the following is the recommended minimum area per person for stretching? A) 27 ft squared (2.5 m squared) B) 49 ft squared (4.6 m squared) C) 36 ft squared (3.3 m squared)
A) 27 ft squared (2.5 m squared)
A special weapons and tactics (SWAT) team performs an operation in which they are required to wait in the back of a police unit vehicle to serve a high risk warrant. How many grams of carbohydrate should they aim to consume post mission? A) 30-60 grams B) 100-120 grams C) 60-80 grams
A) 30-60 grams
What would be the minimum recommended square footage when performing an individual warm-up with a group of ten tactical athletes? A) 490 sq ft (46 m2) B) 360 sq ft (33 m2) C) 1000 sq ft (93 m2)
A) 490 sq ft (46 m2)
Which would be the most appropriate total volume for maximal or near-maximal speed training per session? A) 500 m (547 yd) B) 1000 m (1094 yd) C) 1500 m (1640 yd)
A) 500 m (547 yd)
An untrained military cadet is seeking to reduce the fatigue felt during a prolonged rucksack march, which muscle fiber type should be the primary focus of training? A) Type I B) Type IIa C) Type IIx
A) Type I
In order to increase performance in the 100 m (109 yd sprint) which muscle fiber type should be of primary concern with regard to program design? A) Type IIx B) Type IIb C) Type I
A) Type IIx
During "field conditions", or when a squat rack is not available, which exercise can be a feasible alternative for the front squat to attain a similar training effect? A) Zercher squat B) barbell military press C) inverted row
A) Zercher squat
Which of the following would best aid with maintaining the hydration of a soldier during a 12km (7.46 mi) road march along with drinking fluids? A) banana B) peanuts C) bread
A) banana
Which of the following best describes the correct position at the start of the second pull during the snatch? A) bar positioned on the thighs between the knees and middle of the thigh, shoulders over the bar B) 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 C) bar positioned at the top of the patella, shoulders slightly behind the bar
A) bar positioned on the thighs between the knees and middle of the thigh, shoulders over the bar
Which of the following identifies the most appropriate recommendation for the incorporation of static stretching within a strength and/or power based training session? A) between sets to aid recovery B) at the end of the training session C) immediately following a warm-up
A) between sets to aid recovery
A 202.5 lb (92 kg) warfighter with 29% bodyfat reports having issues maintaining the unit standard for road marches. Results of a recent physical assessment were as follows, • VO2max 52 ml/kg/min • 2mi run 13.45 minutes • back squat 3RM 375 lb (170kg) What is contributing most to the poor load carriage performance? A) body fat % B) lower body strength C) VO2 max
A) body fat %
A tactical athlete has recently started working night shift and is having difficulty sleeping. Which of the following nutritional strategies is recommended for promoting sleep quality? A) consume a low glycemic index meal within an hour of bedtime B) consume a high glycemic index meal within 4 hours of bedtime C) consume a high glycemic index meal within an hour of bedtime
A) consume a low glycemic index meal within an hour of bedtime
To decrease the risk of DOMS from a plyometric training session, which of the following exercises should be selected? A) depth jumps B) Bounds C) box jumps
A) depth jumps
Which of the following joints are extended in the second pull of the power clean? A) hip, back, shoulder B) ankle, knee, hip C) knee, hip, back
A) hip, back, shoulder
A tactical athlete is participating in a structured running program and is currently using the following program, Long, slow distance running, 3x/wk for 30 minutes at @ 70-75% APMHR. Which of the following is appropriate for the next week to reduce risk of overtraining? A) increase training intensity volume by no greater than 10% per week B) increase training volume by no greater than 20% per week C) increase both volume and intensity by 10%
A) increase training intensity volume by no greater than 10% per week
Which of the following recommendations would provide the tactical athlete with the greatest opportunity for adaptation while mitigating risk of chronic injury? A) limit long, slow distance running sessions to 30-60 min B) limit high intensity interval training sessions to 3 per week for beginners C) limit high intensity interval training swim workouts to only 2 per week.
A) limit long, slow distance running sessions to 30-60 min
Which of the following test results would be the most appropriate to separate by age and sex? A) performance based tests that predict job task success B) job suitability tests used for the purpose of hiring and retention C) physical fitness tests used to assess general health status
A) performance based tests that predict job task success
Extensive activation of which of the following energy systems is associated with lactate accumulation in the muscle? A) phosphagen B) slow glycolysis C) fast glycolysis
A) phosphagen
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? A) power B) speed C strength
A) power
Which of the following should a TSAC-F require before beginning any training programs? A) preactivity screening B) waiver of liability C) medical clearance
A) preactivity screening
Which of the following grips is used when performing the wide-grip pull-up exercise? A) pronated grip B) supinated grip C) open grip
A) pronated grip
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? A) request a medical clearance B) conduct a preactivity health screening C) request the individual sign a general waiver or release
A) request a medical clearance
Which of the following exercise modes significantly augments venous return, thus creating the most positive training effect in regards to stroke volume and cardiac output? A) resistance exercise B) static exercise C) aerobic exercise
A) resistance exercise
When preparing to perform the drop push-up which of the following best describes the beginning hand position? A) slightly wider than shoulder width apart B) exactly shoulder width apart C) slightly less than shoulder width apart
A) slightly wider than shoulder width apart
Which of the following training surfaces is most appropriate for reducing the tactical athlete's risk of developing stress fractures when performing plyometric training? A) suspended wood flooring B) Asphalt C) 2 in (5.08 cm) exercise mats
A) suspended wood flooring
Which of the following is a common flaw when performing the dumbbell reverse lunge exercise? A) the knee of the trail leg not remaining aligned under the hips and shoulders the lunge position B) the knee of the trail leg not remaining straight when in the lunge position C) the knee of the trail leg not touching the ground when in the lunge position
A) the knee of the trail leg not remaining aligned under the hips and shoulders the lunge position
What training principle is demonstrated when a step-up with unilateral kettlebell is incorporated into a conditioning program for a firefighter? A) unilateral demand B) specificity C) progression
A) unilateral demand
Which vitamin is reported to be commonly deficient in tactical athletes with limited sun exposure? A) vitamin D B) vitamin A C) vitamin B12
A) vitamin D
A female tactical athlete is seeking an alternative to resistance training that would aid in increasing bone density. Which of the following would most likely elicit the greatest increase in bone mineral density"? A) walking lunges with a 22 lb (10 kg) vest B) rowing machine C) jumping rope
A) walking lunges with a 22 lb (10 kg) vest
Which of the following tests measures isometric endurance of the trunk musculature? A) 1 min. sit-up test B) 2 min. plank test C) leg-tuck test
B) 2 min. plank test
Which of the following tests can evaluate both anaerobic endurance and anaerobic power? A.) Wingate test B) 300 yd (274 m) shuttle run C) Margaria-Kalamen test
B) 300 yd (274 m) shuttle run
An average Meals, Ready to Eat (MRE) provides 1,250 calories with a protein composition of 13%. How many grams of protein are available in one (1) average MRE (rounded to the nearest whole number)? A) 163 g B) 41 g C) 96 g
B) 41 g
When assessing the aerobic capacity of a structural firefighter, the minimum aerobic capacity required to perform fireground rescue tasks is which of the following? A) 36 ml/kg/min B) 42 ml/kg/min C) 48 ml/kg/min
B) 42 ml/kg/min
A firefighter loses 4 pounds (1.8 kg) during a training season. At least how much fluid should they drink to replace the fluid lost as sweat? A) 115 fl oz (3.4 L) B) 45 fl oz (1.3 L) C) 80 fl oz (2.4 L)
B) 45 fl oz (1.3 L)
Which of the following is the most effective load, repetition, and rest period scheme to increase muscular strength? A) 90% (1 RM) x 8, rest period 120 sec B) 90% (1 RM) x 4, rest period 120 sec C) 85% (1 RM) x 8, rest period 90 sec
B) 90% (1 RM) x 4, rest period 120 sec
A 95kg (209.44lb) police officer has the following performance testing profile: Deadlift 3RM - 200kg (440.92lb), Vertical Jump - 30.48cm (12 in), 2mi (3.22km) Run - 13,30, 1-min Push Ups - 65, 1-min Sit Ups - 70 Which of the following training schemes is most important? A) Upper body resistance training at 85-100% 1RM, 3-5 days/week B) Lower body resistance and ballistic exercises at 20-70% 1RM, 1-3 days/week C) Long, slow distance training at approximately 70% VO2max for 30-60min, 1-2 days/week
B) Lower body resistance and ballistic exercises at 20-70% 1RM, 1-3 days/week
What size perimeter is recommended around an Olympic platform to maintain safety? A) a 3 ft (91 cm) perimeter B) a 4 ft (122 cm) perimeter C) a 6 ft (183 cm) perimeter
B) a 4 ft (122 cm) perimeter
Which of the following exercises does not require a spotter to maintain lifter safety? A) alternate-arm dumbbell bench press B) barbell push Press C) front squats
B) barbell push Press
For the average tactical athlete, which of the following does not decrease with age? A) muscular endurance B) bone mineral density C) body fat
B) bone mineral density
Which of the following can aid with hydration and provide an ergogenic benefit prior to a training activity? A) whey protein B) caffeine C) chocolate milk
B) caffeine
A law enforcement cadet wants to improve her vertical jump. A TSAC-F should recommend training exercises to increase which of the following? A) quadriceps strength B) calf strength C) reactive strength
B) calf strength
Which of the following tasks should be performed weekly? A) lubricating bars and tightening bolts on machines B) cleaning floors, weights, and yoga matts C) cleaning walls, mirrors, and storage areas
B) cleaning floors, weights, and yoga matts
Which of the following is the most important responsibility of a TSAC-F when working with a tactical athlete who is currently in rehabilitation? A) avoiding the injured area B) communicating with medical professionals C) waiting until rehabilitation is complete
B) communicating with medical professionals
What is the best recommendation for a female soldier training in a high-altitude environment to ensure adequate iron intake? A) consume at least 20 mg of iron daily B) consume at least 18 mg of iron daily C) consume at least 25 mg of iron daily
B) consume at least 18 mg of iron daily
Which of the following resistance training exercises should a TSAC facilitator spot? A) push press B) dumbbell bench press C) bent-over row
B) dumbbell bench press
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? A) isometric leg (knee) extension at a 60 - degree knee joint angle B) eccentric phase of contact after a 35-inch (90cm) drop jump C) concentric phase of the back squat at 75% of 1RM
B) eccentric phase of contact after a 35-inch (90cm) drop jump
A Tactical Strength and Conditioning Facilitator has a group of tactical athletes perform self-myofascial release with foam rollers prior to a training session. Which of the following tissues are the primary focus of this technique? A) myofibrils B) epimysium C) tendon
B) epimysium
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? A) phosphagen B) fast glycolysis C) slow oxidative
B) fast glycolysis
In the performance of a forcible entry with a sledge hammer during the Candidate Physical Ability Test for firefighters, in what anatomical plane does the motion occur? A) sagittal B) frontal C) transverse
B) frontal
Which of the following would be considered an error in technique when performing the sumo squat as a stretch? A) keeping the hips back and weight over the heels and maintaining a neutral spine when in the deep squat position B) grabbing the ankles in the deep squat position and slowly extending the knees until the point of mild discomfort C) assuming a slightly wider than shoulder width position and grabbing the toes while in the deep squat position
B) grabbing the ankles in the deep squat position and slowly extending the knees until the point of mild discomfort
A tactical athlete is performing 4 sets of 5 reps of back squats at 85% of 1RM. Which of the following cardiovascular responses is most likely to occur? A) decrease in arteriole blood flow B) increase in blood flow to working muscles C) increase in blood flow throughout the body
B) increase in blood flow to working muscles
What muscle fiber adaptations would be expected due to increase in muscular endurance following chronic aerobic endurance training? A) decreased myokinase B) increased glycolytic enzymes C) increased number of type I fibers
B) increased glycolytic enzymes
Which of the following responses will occur within the first week of deployment to areas of high altitude? A) decreased water loss B) increased red blood cell production C) increased muscle capillarization
B) increased red blood cell production
The most important thing a TSAC-F can do to help a tactical officer suspected of experiencing an eating disorder is to A) closely monitor body mass and body composition changes B) initiate a referral system to ensure that this client receives proper nutritional counseling C) use positive reinforcement techniques to strengthen the client's self image
B) initiate a referral system to ensure that this client receives proper nutritional counseling
Which of the following is the type of speed-endurance workout that is characterized by lactate threshold training? A) pace/tempo B) interval C) long, slow distance
B) interval
Which of the following recommendations should be emphasized when a tactical athlete is performing a backpedal drill? A) leaning back while pushing away from the ground B) keep the center of mass low and lean forward while reaching back as far as possible C) keep the center of mass low and the shoulders over the base of support
B) keep the center of mass low and lean forward while reaching back as far as possible
The members of a Mountain Search and Rescue unit load out with a 20 kg (44 lb) pack and 5 kg (11 lb) of personal gear. When designing their training program to enhance load carriage, which of the following factors are most important? A) load and speed B) load and distance C) load and frequency
B) load and distance
Which of the following is an example of a closed kinetic chain exercise? A) biceps curl B) machine chest press C) push-up
B) machine chest press
Which of the following cardiovascular measures identifies the aerobic capacity of the working tissues? A) maximal oxygen consumption (VO2) B) metabolic equivalents (METs) C) maximal heart rate (MHR)
B) metabolic equivalents (METs)
A tactical athlete is performing a hurdle mobility drill with high and low hurdles. In most cases, what is the recommended height for the high hurdle? A) hip height B) mid-thigh height C) mid-tibial height
B) mid-thigh height
An increase in load carriage will negatively affect which of the following physical attributes? A) power B) mobility C) reaction time
B) mobility
Participation in the 880-yard sprint to contact during the Marine Corps' Combat Fitness Test will tax which of the following energy systems? A) glycolytic B) phosphagen C) oxidative
B) phosphagen
Which of the following is the most important when arranging equipment? A) usage and availability B) safety and function C) accessibility and noise
B) safety and function
Which of the following is considered a common error when performing the double-arm, single-leg, Romanian deadlift? A) full extension at the knee joint of the supporting leg B) slight flexion at the knee joint of the supporting leg C) maintained extension of the hip of the non-supporting leg
B) slight flexion at the knee joint of the supporting leg
Which of the following is the best example of proper exercise progression of lower body plyometric drills? A) standing long jump, single leg vertical jump, double leg hop, squat jump B) squat jump, double leg tuck jump, alternate leg bound, single leg hop C) depth jump, double leg tuck jump, pike jump, double leg hop
B) squat jump, double leg tuck jump, alternate leg bound, single leg hop
Which of the following load carriage injuries is more commonly associated with repetitive overloading? A) knee pain B) stress fracture C) lower back injuries
B) stress fracture
If adverse impact is identified within a test, or test battery, which of the following actions should occur? A) the results should be immediately destroyed and the test, or test battery, should be discontinued B) the standards for the test, or test battery, must either be justified or reexamined C) age and sex related standards should be used for evaluation, rather than cut scores
B) the standards for the test, or test battery, must either be justified or reexamined
What two factors are directly affected by changing the speed in which an exercise movement is performed? A) lever class and resistive force B) torque and muscle force C) muscle force and fulcrum
B) torque and muscle force
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? A) agility run - 18.55 sec B) 1.5 mi (2.4 km ) run - 13,20 min C) % body fat - 19.5 %
C) % body fat - 19.5 %
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? A) 30 % B) 3 % C) 15 %
C) 15 %
Which of the following test sequences is the most appropriate? A) push-up endurance test, beep test, vertical jump B) 300 meter run, T-drill, 1RM bench press C) 1RM bench press, 30 meter sprint, 1.5 mile run
C) 1RM bench press, 30 meter sprint, 1.5 mile run
During a series of successive high-intensity cycle ergometer bouts lasting 90 seconds, what intensity of VO2 max should active rest be assigned in order to increase the rate of lactate clearance? A) 10% B) 75% C) 35%
C) 35%
A tactical athlete is completing 5 sets of the power clean at 90% of his 1 repetition maximum to improve his ability to create power. In order to maximize his inter-set recovery to maximize the desired training effect, which of the following rest periods is most suitable? A) 1 minute B) 10 minutes C) 4 minutes
C) 4 minutes
When designing a training program to improve sprint speed in soldiers, approximately how long should each sprint drill last when utilizing the ATP/PCr system? A) 30 seconds B) 10 seconds C) 45 seconds
C) 45 seconds
Which of the following tests would be the best substitute for the 1.5 mile (2.4 km) run for an officer that has severe shin splints? A) upper-body arm ergometer stress test B) YMCA sub-max cycle ergometer test C) Bruce treadmill test
C) Bruce treadmill test
Which of the following would be considered a job-suitability test for firefighters? A) 1.5 mile Run B) 1RM Deadlift C) Candidate Physical Ability Test (CPAT)
C) Candidate Physical Ability Test (CPAT)
What concept identifies that training volume, frequency, and intensity should be adjusted to create an adequate stimulus for improved performance? A) overload B) prehabilitation C) adaptation
C) adaptation
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? A) in place of the 300 yard (374 km) shuttle run B) before the 1RM bench press test C) an hour after the other tests are completed
C) an hour after the other tests are completed
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? A) back squat B) bent-over rows C) deadlift
C) deadlift
If a tactical athlete is performing a movement commonly referred to as a "negative", they are employing which of the following muscle actions? A) concentric muscle action B) isometric muscle action C) eccentric muscle action
C) eccentric muscle action
Which of the following foods provide the best dietary source of iron? A) milk B) bananas C) eggs
C) eggs
Plyometric volume is expressed as A) length of session B) session per week C) foot contacts per session
C) foot contacts per session
Which of the following is a sign and/or symptom a tactical athlete is abusing anabolic- androgenic steroids? A) reductions in flexibility B) reductions in blood pressure C) increased levels of depression
C) increased levels of depression
Participation in a structured resistance training program leads to which of the following adaptations? A) increases in mitochondrial density B) increase in the capillary density C) increases in glycogen stores
C) increases in glycogen stores
To enhance anaerobic endurance for police specific tasks such as crowd control, physical restraint, or self-defense, a training program should focus on which of the following activities? A) long, slow distance running B) Plyometrics C) interval training
C) interval training
Which type of muscle action, when performed maximally, is capable of producing the smallest amount of force? A) concentric B) eccentric C) isometric
C) isometric
A military recruit became faint while standing at attention for an extended period of time. Which of the following cardiovascular actions contribute to this situation? A) increased cardiac output B) decreased end diastolic volume of the heart C) isometric contraction of leg muscles constricting capillary flow
C) isometric contraction of leg muscles constricting capillary flow
The primary purpose of a warm-up is to increase A) power production B) static flexibility C) muscle temperature
C) muscle temperature
A TSAC-F is stretching the hamstrings of a sailor using the PNF hold-relax technique. Which of the following should occur first? A) isometric contraction of the quadriceps B) passive stretch of the quadriceps C) passive stretch of the hamstrings
C) passive stretch of the hamstrings
Which of the following muscle groups are concentrically involved during the upward movement phase of the lead leg of the step-up exercise? A) hamstrings B) gastrocnemius C) quadriceps
C) quadriceps
Which of the following pairs of exercises best reflects a balanced approach to training in the same movement plane? A) bent-over lateral raise and seated row B) bench press and chest fly C) shoulder press and lat pulldown
C) shoulder press and lat pulldown
Which of the following is the best example of a core exercise? A) battle ropes B) lunge C) sledge hammer
C) sledge hammer
During the strength/power phase of a tactical athlete's training program, which of the following exercises should be performed first? A) deadlift B) snatch C) squat
C) squat
When conducting a task analysis related to sprint speed, strength and conditioning, professionals should identify which of the following? A) hypertrophy protocol design B) task specific application of force C) the target activities requisite skills
C) the target activities requisite skills
