NSCA MODEL QUESTION PAPER

1. A 165-lb (75-kg) athlete has an average daily intake of 450 g of carbohydrate, 75 g of

protein, and 100 g of fat. What percent of the total kilocalorie intake is carbohydrate?
a. 50%
b. 60%
c. 70%
2. A 120-lb (54.5-kg) marathon runner begins to taper one week before her race. Three
days prior to the race she begins to carbohydrate load. Approximately how many
grams of carbohydrates per day is most appropriate?
a. 550 g
b. 1100 g
c. 2200 g
3. Which of the following is an incomplete protein?
a. beans
b. eggs
c. milk

4. Which of the following is the most appropriate if an athlete is suspected of having an

eating disorder?
a. monitor the athlete’s weight weekly
b. provide basic nutritional information
c. refer the athlete to the team physician

5. A 6-ft, 2-in. (188-cm), 220-lb (100-kg) college American football player wants to gain
muscle mass. He has a daily intake of 3000 kcal that consists of 18% protein, 55%
carbohydrate, and 27% fat. Which of the following is the most important to consider?
a. decrease carbohydrate and increase protein and fat
b. increase protein and carbohydrate and decrease fat
c. increase protein, carbohydrate, and fat proportionally

6. Which of the following will improve the most with creatine monohydrate
supplementation?
a. 100-m sprint time
b. squat strength
c. volleyball jump performance

7. Which of the following is the most appropriate recommendation for fluid intake before
a collegiate soccer match?

Volume(L) Hours before a match

a. 0.5 2

b. 1 0.5

c. 1.5 1

8. Which of the following is potentially a sign of bulimia nervosa?

a. uncontrolled binge eating at least once a week for 3 weeks or more
b. restriction of food followed by binge-eating and purging for several months
c. binge-eating and purging at least once a week for 3 months or more
9. An athlete is training at 85° F (29° C) and 90% humidity. At what percentage of weight
loss due to dehydration will core body temperature potentially begin to increase and
significantly affect athletic performance?
a. 2%
b. 1%
c. 4%

10. A collegiate rugby player wants to enhance recovery. Which of the following is most
appropriate for her to consume promptly after completing a strenuous resistance
training workout?
a. carbohydrates, electrolytes, protein
b. protein, omega-3 fatty acids, electrolytes
c. electrolytes, carbohydrates, omega-3 fatty acids

11. A 115-lb (52.5-kg) softball player has an average daily intake of 325 g of
carbohydrate, 55 g of protein, and 75 g of fat. Approximately what percentage of her
calories come from protein?
a. 8%
b. 10%
c. 12%

12. Which of the following is the most effective way to determine an athlete's fluid
replacement needs after an exercise session?
a. thirst mechanism
b. pre-exercise urine color
c. change in body weight
d.
13. A high school American football player would like to increase his strength and muscle
mass. His average caloric intake of 2450 kcals/day has allowed him to maintain a
bodyweight of 160 lb (72.5 kg). He would like to gain 8 lb (3.6 kg) and has increased
his caloric intake by 500 kcals and is following a periodized resistance training
program. The athlete reports the following intake:

Carbohydrate 1275kcals

Protein 700kcals

Fat 975kcals

Which of the following is most appropriate to recommend?

Carbohydrate Protein Fat

A increase decrease decrease

B increase maintain decrease

C increase decrease maintain

 14. An athlete is participating in an aerobic endurance event that lasts approximately one
hour. Which of the following beverage qualities is most appropriate?

Temperature Carbohydrate concentration

A 55F (13C) 6%

B 65F (18C) 10%

C 75F(25C) 14%

15. A female collegiate basketball forward is in-season. She is content with her weight
(154 lbs, 70 kg); but, would like to know if her diet is appropriate for her needs. Her
daily caloric intake consists of the following:

Carbohydrate 1625kcal

Protein 620kcal

Fat 300kcal

Which of the following is most appropriate to recommend?

Carbohydrate Protein Fat

A maintain decrease increase

B increase increase maintain

C decrease maintain decrease

16. An 18-year-old male collegiate baseball player is 5 ft, 10 in. (178 cm) and weighs 170
lb (77.5 kg). He wants to increase muscle mass and strength. Which of the following is
the most appropriate daily intake of protein?
a. 308 kcal
b. 462 kcal
c. 693 kcal

17. Which of the following is the most appropriate food to consume to promote glycogen
restoration immediately following a 10k training run?
a. 1 c (274 ml) of noncarbonated soft drink
b. 1 oz (28 g) of honey roasted peanuts
c. 1 pint (473 ml) of chocolate milk

18. If a 2300-kcalorie diet contains 65 grams of fat, the percentage of kcal from the fat is
a. 10%.
b. 25%
c. 35%.
19. A strength and conditioning professional suspects a 100 m sprinter is taking an
ergogenic aid. She displays changes in mood, nausea, increased heart rate and
palpitations. Which of the following is most likely?
a. human growth hormone
b. anabolic steroids
c. ephedrine

20. What is the minimum amount of carbohydrates that a 132-lb (60-kg) competitive
Olympic triathlete should consume on a daily basis?
a. 240 g
b. 480 g
c. 720 g
21. Which of the following describes binge eating that is associated with bulimia nervosa?

Binge episodes/week Length of time

A 1 3 months

B 2 3 months

C 3 3 months

22. During the concentric phase of the low-bar back squat, which of the following muscles
acts as an antagonist to the gluteus maximus?

a. quadriceps

b. hamstrings

c. psoas major

23. Which of the following muscle groups and types of muscle actions are associated with
the downward phase of the dumbbell biceps curl?

Primary Muscle group Primary muscle action

A elbow extensors eccentric

B elbow flexors eccentric

C elbow flexors concentric

24. Which of the following cardiovascular adaptations to chronic aerobic exercise

contributes the most to improved aerobic endurance performance?

a. increased maximal cardiac output

b. decreased resting blood pressure

c. lowered resting heart rate

25. Which of the following events occurs in the hamstring muscles during the concentric
muscle action of leg (knee) curl exercise?

a. the A-band length increases

b. the I-band length stays the same

c. the H-zone length decreases

26. Depletion of which of the following fuel sources hinders marathon performance most?

a. muscle glycogen

b. triglycerides

c. creatine phosphate

27. Which of the following situations would most inspire an athlete with a high motive to
achieve success?

a. a very easy competition in which the probability of success is virtually guaranteed

b. a challenging situation in which the probability of success to failure is even
c. an extremely difficult situation in which the probability of success is highly unlikely

28. Which of the following is a characteristic of Type II muscle fibers?

a. slow contraction speed

b. small fiber diameter

c. high power output

29. Which of the following exercises is an example of a first-class lever?

a. triceps pushdown

b. lateral raise

c. biceps curl

30. which of the following muscle actions precedes a countermovement jump?

a. Concentric

b. Eccentric

c. Isometric
31. Which of the following increases serum testosterone most during resistance training?

a. High intensity (10Rm)

b. Short rest periods (30-60seconds)

c. Moderate resistance (67%-85% 0f 1rm)

32. Which of the following decreases as a result of resistance training and increases due to aerobic training?

a. Muscle fiber size

b. Mitochondrial density

c. Osteoblast synthesis

33. An exercise session consisting of which of the following modalities results in the largest increase in serum
HGH concentration?

a. Moderate-intensity aerobic exercise

b. Moderate-intensity resistance exercise

c. High intensity resistance exercise.

34. An increase in which of the following increases oxygen delivery to the active muscles during acute aerobic
exercise?

a. Blood haemoglobin

b. Cardiac output

c. Plasma Volume

35. If calcium is not returned to the sarcoplasmic reticulum, which of the following best describes what occurs
in the muscle?

a. Fused tetany

b. Flaccid paralysis

c. Twitch summation

36. A novice athlete has been following an aerobic endurance training program for 12 months. Which of the
following is most likely to occur?

a. Decreased resting a-vO2 difference

 b. Decreased maximal tidal volume

c. Increased resting stroke volume

37. A female marathoner trains at sea-level. She travels to a race venue held at an
altitude of 5280 ft (1625 m). Which of the following best describes the immediate
physiological effect?

a. Increased cardiac output

b. Decreased ventilation rate

c. Decreased tidal volume

38. Which of the following components stimulate new bone?

a. Progressive overload, direction of force, and rate of loading

b. Rate of loading, progressive overload and rest period

c. Rest period, direction of force, and progressive overload

39. Gas exchange during respiration occurs in which of the following structures?

a. Veins

b. Bronchioles

c. Capillaries

40. An athlete wants to train the glycolytic and aerobic energy systems. Which of the
following rest periods is the most appropriate if she performs work intervals of 60 sec
in duration?

a. 1 min

b. 2 min

c. 3 min

41. Which of the following protocols most closely simulates the metabolic demands of a
basketball game?

Work interval Intensity(maximal power)

a. 10sec 95%

b. 30sec 75%

c. 50sec 55%
42. Which of the following muscles acts isometrically during the deadlift exercise?

a. Gastrocnemius

b. Erector spinae

c. Rectus Femoris

43. Which of the following exercise involves a second-class lever?

a. Standing calf(heel) raise

b. Dumbbell biceps curl

c. Lying triceps extension

44. All innervated muscle fibers of a motor unit fully contract when stimulated due to which of the following?

a. Size principle

b. Selective recruitment

c. All-or-none principle

45. Which of the following increases as an adaptation to chronic resistance training, but decreases as an
adaptation to chronic aerobic training?

a. Mitochondrial density

b. Maximal power production

c. Creatine phosphate stores

46. The latissimus dorsi performs which of the following muscle actions during the upward movement phase of
the lat pull down exercise?

a. Isometric

b. Eccentric
 c. concentric

47. Which of the following best describes the effect on mechanical advantage as a
resistance moment arm shortens?

a. Increases

b. Decreases

c. No change

48. Which of the following is the most appropriate to stimulate bone growth?

a. Deep water running

b. Hex bar deadlift

c. Race walking

49. In comparison to an elite Olympic weightlifter, an elite long-distance cyclist will have a
greater percentage of which of the following?

a. Type I muscle fibers

b. Type IIa muscle fibers

c. Type IIx muscle fibers

50. A 17-year-old high school tennis player follows an aerobic training program 3 days per
week at 70% HRmax for 4 weeks. Which of the following is the most likely to increase?

a. Stored creatine phosphate

b. Body fat percentage

c. Maximal rate of force production

51. Within the biceps brachii muscle, the I-bands lengthen during the downward
movement phase of which of the following exercises?

a. Bench press

b. Lat pulldown

c. Bent-over row

52. During a single exercise session, which of the following training variables should be
decreased to produce a greater adenosine triphosphate (ATP) production capacity?

a. Duration
 b. Intensity

c. Rest

53. A high school junior 1600-m runner has been aerobically training for 2 years. She
improves her performance time throughout the course of her first season on the team.
Which of the following is primarily responsible for her performance increases?

a. Decrease in lean body mass

b. Improvement in VO2max

c. Increase in running economy

54. Which of the following will be improved the most by increasing the strength of the hip flexor muscles

a. Maximum speed

b. Start speed

c. Deceleration speed

55. Which of the following accumulates in the working muscle as an athlete exercises at near-maximum
intensity?

a. Hydrogen ions

b. Creatine phosphate

c. Lactic acid

54. which of the following adaptations results from heavy resistance training?

a. Increased capillary density

b. Decreased triglyceride storage capacity

c. Increased type II fiber cross-sectional area

55. Which of the following muscles acts as an agonist during the second pull of the power clean?

a. Latissimus dorsi

b. Trapezius

c. Tricep brachii

56. Which of the following cause an athlete’s heart rate to increase during the anticipatory period immediately
before the start of a race?

Parasympathetic activity Sympathetic activity

a. Increase decrease
 b. Increase increase

c. Decrease increase

57. Which of the following contributes most to shock absorption while running?

a. Eccentric plantar flexion

b. Concentric hip extension

c. Eccentric knee flexion

58. Which of the following physical competency screens is most appropriate for assessing
mobility of the hips and upper back?

a. Sit-and-reach test

b. Overhead squat

c. Star-excursion balance test

59. A national rugby player has completed his first resistance training macrocycle. Pre-
and post-tests are as follows:

Bodyweight 190 lb (86.5 kg) 210 lb (95.5 kg)

1 RM bench press 295 lb (134 kg) 335 lb (152.5 kg)

40-meter sprint 5.18 sec 5.16 sec

Vertical jump 20.0 in (50.7cm) 20.0 in (50.7 cm)

Which of the following is the most appropriate explanation for a lack of change in the vertical jump?

a. Lack of effort

b. Inefficient training program

c. Increased bodyweight

60. A college baseball player was tested 10 weeks before the start of the season with following results:

Height 6ft, 0in. (182 cm)

Bodyweight 212 lb (96.5 kg)

1 RM bench press 275 lb (125 kg)

 1 RM squat 325 lb (147.5 kg)

1 RM power clean 200 lb (91 kg)

T-test 11.8 sec

Vertical jump 24 in.

Which of the following need improvement?

a. Agility and power

b. Agility and speed

c. Power and speed

61. A female collegiate basketball forward in her junior year is administered a battery of
tests. The results are shown below:

Height 69 in. (175 cm)

Bodyweight 150 lb (68 kg)

Percent body fat 20%

1 RM bench press 100 lb (45.5 kg)

1 RM squat 196 lb (89 kg)

Vertical jump 19 in. (48 cm)

Which of the following needs improvement?

a. Lower body strength

b. Anaerobic power

c. Upper body weight

62. A 145-lb (66-kg), 6ft., 3 in. female college volleyball player has the following test profile:

1RM bench press 110 lb (50kg)

1RM back squat 130 lb (59kg)

VO2 max 49 ml/kg/min

Body fat percentage 18%

 Vertical jump 21 in. (53 cm)

Which of the following needs improvement?

a. Lower body strength

b. Lower body power

c. Upper body strength

63. Which of the following methods of assessment measures max strength?

a. 1RM back squat

b. 1RM clean

c. YMCA Bench Press

64. An athlete is scheduled to perform the following assessments:

40-yd (37 m) sprint

300-yd (274 m) shuttle

Pro-agility

1.5-mile (2.4 km) run

Skinfold measurements

Which assessment should be administered on a separate day?

a. 300-yd (274 m) shuttle

b. 1.5 mile (2.4 km) run

c. 40-yd (37 m) sprint

65. A strength and conditioning professional plans on administering a 12-min run in the
heat. Which of the following is the most important to consider before testing?

a. measuring the relative humidity

b. allowing athletes to acclimatize for 1 hr

 c. ensuring athletes are well hydrated 48 hrs before the test

66. A 19-year-old Division I female mid-distance swimmer has the following test results:

1RM bench press 109 lb (49.5 kg)

1RM back squat 132 lb (60kg)

Vo2 max 42 ml/kg/min

Which of the following needs improvement?

a. Upper body strength

b. Lower body strength

c. Aerobic power

67. An athlete should begin the pro-agility test by sprinting

a. 5 yd (4.6 m) to the left

b. 10 yd (9.1 m) forward

c. 10yd (9.1 m) to the left

68. Which of the following tests requires the greatest amount of time to administer to
ensure reliable result?

a. 1 RM squat

b. Vertical jump

c. 40 yd sprint

69. A 120-lb (54.5-kg) female lacrosse player has the following test results:

1RM bench press 95lb (43kg)

1RM back squat 170lb (77.5 kg)

Vertical Jump 15.25 in. (39 cm)

20 m sprint 3.4 sec

Pro-agility 6.0 sec

Which of the following exercise would be most important in order to improve her assessment scores?

a. Power clean
 b. Deceleration drill

c. Bench press

70. Which of the following tests are most appropriate for women’s collegiate field hockey?

a. 1RM power clean and 300-yd (274 m) shuttle

b. YMCA Bench Press and 300-yd (274 m) shuttle

c. 1RM power clean and 20-m beep test

71. An athlete’s trial on the T-test is disqualified for which of the following reasons?

a. Touching the base of the cones

b. Crossing the feet when moving

c. Facing forward the entire time

72. An athlete with a low back injury has been cleared by the athletic training staff to
participate in strength and conditioning activities during the tissue repair phase.
Which of the following exercises is most appropriate?

a. Romanian deadlift

b. Lunges

c. Bent-over row

73. Which of the following sequences is the most appropriate?

a. Power clean, bench press, back squat, pull-up

b. Push press, shoulder press, power clean, deadlift

c. Leg press, front squat, power snatch, push press

74. Which of the following exercises requires the longest recovery time after a training
session if performed using 90% of 1RM?

a. Bench press

b. Leg press

c. Front squat

75. Which of the following are the most sport-specific exercises for a sprinter?

a. Leg press and triceps pushdowns

 b. Lunges and one arm dumbbell row

c. Front squat and biceps curls

76. A strongman competitor is performing a standing barbell shoulder press using a load
of 85% of his 1RM. Approximately how many repetitions can he expect to perform?

a. 8

b. 6

c. 4

77. Which of the following factors should be determined first when designing a training
program for a rugby team?

a. Sport season

b. Exercise type

c. Metabolic demands

78. A baseball pitcher has an elbow flexion to elbow extension strength ratio of 1:3. Which
of the following exercises should be added to his program?

a. Biceps curl

b. Bench press

c. Triceps pushdown

79. An American collegiate rugby player is participating in a pre-season strength and

conditioning program. He is transitioning between phases in his program. Which of the
following best describes the change in phases?

Phase A Phase B

Sets Repetitions %1RM Sets Repetitions %1RM

3-6 6-12 65-80 3-6 4-6 80-90

a. Basic strength to strength/power

b. Hypertrophy to basic strength

c. Strength/power to peaking

80. An athlete is scheduled to perform 12 repetitions on the incline bench press exercise.
Which of the following percentages of his 1RM is most appropriate to assign?

a. 85%

b. 75%
 c. 65%

81. Which of the following protocols is most appropriate to develop maximal strength?

Repetitions Sets

a. 6 4

b. 8 4

c. 10 3

82. A strength and conditioning professional is working with an athletic trainer to

recondition a cross-country runner following an ankle injury. During which of the
following phases is it appropriate to introduce rotations on a wobble board?

a. Inflammation

b. Repair

c. Remodelling

83. A volleyball player needs to increase his multiple-effort power. Which of the following
protocols is most appropriate for him to use while performing the power clean?

Load (%1RM) Goal repetitions

a. 70 8

b. 80 4

c. 90 2

84. The goal of the hypertrophy/endurance phase of the preparatory period is to increase

a. Muscular strength

b. Fat free mass

c. Movement speed

85. A high school baseball player is in the middle of the competition period. A game has
been rescheduled due to inclement weather. Adjustments to his strength training
program will affect which of the following?

a. Macrocycle
 b. Microcycle

c. Mesocycle

86. An athlete is using interval training to increase the capacity of the oxidative energy
system. Which of the following work-to-rest ratios is most appropriate?

a. 1:5

b. 1:3

c. 1:1

87. A 40-year-old female athlete has a resting heart rate of 80 bpm. She wants to exercise
at an intensity of 60%. What is her target heart rate using the Karvonen method?

a. 108 beats per minute

b. 140 beats per minute

c. 188 beats per minute

88. Which of the following is the most appropriate to include in the hypertrophy phase for
a professional basketball player?

a. Push jerk with 85% of 1RM for 3 sets of 3 repetitions

b. Hang clean with 95% of the 1RM for 5sets of 2 repetitions

c. Front squat with 65% of the 1RM for 4 sets of 12 repetitions

89. Which of the following is the most appropriate to include in the hypertrophy phase for
a professional basketball player?

Phase A Phase B

Sets Repetitions %1RM Sets Repetitions %1RM

1-3 1-3 90 2-5 3-6 85

Which of the following BEST describes the change in phases?

a. Basic strength to hypertrophy

b. Peaking to maintenance
 c. Strength/power to peaking

90. An athlete has recurring hamstring injuries. He currently performs the following exercises:

Back squat

Bench press

dumbbell lunge

pull-ups

step-ups

seated row

which of the following exercises should be added to the athlete’s program?

a. Leg press

b. Stiff-leg deadlift

c. Power cleans

91. A male collegiate weightlifter is 6 ft (183 cm) tall and weighs 230 lb (104.5 kg). He is
in the hypertrophy phase of a strength and conditioning program. Which of the
following exercise programs is the most appropriate?

A B C

sets reps %1RM sets reps %1RM sets reps %1RM

Power clean 3 6 85% 3 3 80% 3 6 75%

Back squat 2 10 75% 2 3 85% 4 6 88%

Bench Press 3 10 77% 3 4 90% 5 5 35%

Lat pulldown 4 10 75% 4 3 90% 5 4 65%

Glute-ham raise 3 8 3 6 3 6

Hanging leg raise 3 10 3 10 3 10

Foam roll as needed as needed as needed

Stretch as needed as needed as needed

 92. A professional rugby player has just completed the competitive season. Which of the
following programs is most appropriate to transition into an active rest period?

A.

Deadlift back squat pull-ups DB overhead press DB carry

Sets 3 3 4 3 2

Reps 5 10 8 10 50yd (46m)

Load 70% 1RM 60% 1Rm 40 lb vest 75% 3RM 50 lb (22.5 kg) each hand

B.

Squat push-ups reclined rows pull-ups jogging

Sets 3 2 2 3 --

Reps 10 20 15 6 --

Load bodyweight bodyweight bodyweight bodyweight 10min

 C.

Snatch push press Front squat sled pushes front plank

Sets 3 4 3 2 2

Reps 3 3 4 40yd (37m) 45sec

Load 50% 1Rm 70%1RM 65% 1RM 75lb 0