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NAFC Practical Application Exam with Complete Solutions
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NAFC Practical Application Exam with Complete Solutions
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NAFC Practical Application Exam with CompleteSolutions
Seated Calf Raise Correct Ans-targets the soleus muscle that is located distal to the larger
muscle gastrocnemius. When the knee is bent at 90 degrees the gastrocnemius disengages and
the soleus becomes the targeted muscle for development.
Triceps Assisted Dip Correct Ans-places negative pressure on the rotator cuff and shoulder
girdle. The elbow is not to go above shoulder level, and watch for locking out at the elbow joint
during the concentric phase of muscle contraction.
Cable Reverse Grip Pull Down Correct Ans-with stabilized shoulder blades. The shoulder
blades commonly protract, or elevate during the concentric phase of this exercise.
Crunches Correct Ans-target the rectus abdominis, and work in conjunction with the erector
spinae to assist in stabilizing the core at the trunk. Train the abdominals and lower back with the
same intensity, resistance, and frequency to promote the proper balance within these two
muscle systems.
Proprioception Correct Ans-is the body's awareness of its joints in space and time. This
exercise is used to increase stability and increase motor planning abilities at the ankles and
knees. Proprioception is performed prior to any cardiovascular or lower body exercises.
External Rotation Correct Ans-at the shoulder targets the infraspinatus and is used to
increase shoulder stabilization. Tubing is used while standing to go with the direction of the pull
of the infraspinatus. Use light resistances and a repetition range of 12 to 20 repetitions.
Internal Rotation Correct Ans-at the shoulder targets the subscapularis and is generally used
in shoulder rehabilitation programs by physical therapists. The subscapularis is an anterior
shoulder girdle protractor and can be overdeveloped pulling the shoulders forward. This
condition is termed pec dominance and should not be encouraged.
, To develop the deep rotators of the spine Correct Ans-use light resistances and a repetition
range of 12 to 20 repetitions. Timing this exercise for 15 to 30 seconds on each side will take the
emphasis off resistance and assist the development of the stabilizer muscles.
Total Hip exercises Correct Ans-can be used to develop targeted muscles within the hip
complex, and can be implemented to address muscle imbalances within the hips. To assist in the
stabilization of this joint system prior to exercise, perform 1 set of 12 to 20 repetitions using a
light resistance. To train for muscle strength at the same joint system add more sets, resistance,
while using the same repetition range at the end of any strenuous exercise routine. Remember
to tighten joint systems prior to exercise and target them for development at the end of training
routines.
Front Plank Correct Ans-targets the deep multifidus. Do not lock out the knees while keeping
the hips in neutral position.
The Rear Plank Correct Ans-or commonly known as the Plank, targets the deep transverse
abdominis. Planks are held positions for certain periods of time placing a demand on the deep,
true, core stabilizers. Start with 15 second holds and progress safely up to 60 seconds in
duration. Beginning clients can start the plank on their knees if they cannot hold a good position
for the regular plank.
Stretching Correct Ans-is a very important skill for the NAFC Trainer to master. Muscle
regeneration is very important for keeping clients happy and healthy. The picture on the left is
of a Hamstring Stretch that is used to test flexibility. Study the flexibility tests in your Personal
Training course material to learn the latest in Fitness Testing Assessments.
Body Fat (BF) Correct Ans-Testing takes practice. Remember to take measurements all on the
same side of the body, and make sure that the participant is not flexing the targeted muscle
while taking the measurement. Notice that the trainer has the caliper below the hand used for
pinching the thigh. This technique is correct and should be practiced until the student trainer
feels confident and can take the measurements at the same targeted sites in consecutive
attempts.
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