TSAC-F Program Design

When training a group of police officers, you assign squat jumps, and one officer rolls their ankle. What might you expect to happen first? P435-436

• 
  Scar tissue forms

• Inflammation of the ankle

• Increased range of motion

Which work-to-rest ratio is most appropriate for moderate- to high-intensity plyometric training? P340-342

• 1:1

• 1:2

• 1:5

What is the rest time recommended by NSCA between sets for local muscular endurance training? P175

• 30 to 60 sec

• Less than 30 sec

• 60 to 90 sec

Erin is an intermediate lifter working out at a strength and conditioning facility. Which exercise should she include in her training program to increase her overall power? P175-176

• Barbell squat

• Hang clean

• Overhead press

What is the primary purpose of foundational phase PRT? P438

• 
  Improve tactical-specific skills required for mission performance

• Maximize strength and power output through advanced training modalities

• Lay the foundation upon which functional (tactical) physical performance is built 

When you as the strength coach apply a forward step lunge and a unilateral hip adduction/abduction into a soccer player's training to improve ball kicking, what principle can you say this applies to? P56, 395

• Core exercise training

• General adaptation syndrome

• SAID

Which of the following is not an intended purpose of stretching before or during a training session or event? P302

• Decrese muscular stiffness

• Perform optimally

• Increase long term flexibility gains

John, a tennis athlete, is trying to improve his power on his back swing. What exercise could he incorporate within his training program to improve this aspect of training? P177, 244

• 
  Bent over lateral raise

• Front shoulder raise

• Triceps pushdown

A tactical athlete is unable to properly land on one leg during running due to the hip-stabilizing muscles not being able to exert adequate force. Which type of training would be best to correct this issue? P441

• 
  Integrated plyometric training

• Isolated resistance training

• Proprioceptive balance training

When cycling, what is the optimum pedaling cadence for power and efficiency? P404-405

• 
  50-60 RPM

• 110-120 RPM

• 100-110 RPM

• 80-90 RPM