NSCA CSCS certification, two sections, one sitting

A cyclist is preparing for 2-hour training rides and wants to maintain blood glucose and performance late in each ride. About how much carbohydrate should she consume during the ride?

1. 30–60 g per hour
   For sessions lasting 1–2.5 hours, about 30–60 g of carbohydrate per hour maintains blood glucose late in the ride.
2. 10–15 g per hour
   10–15 g per hour is too little to make a meaningful difference to blood glucose.
3. 120–150 g per hour
   120–150 g per hour exceeds what the gut can absorb and invites stomach upset.

An athlete consistently shows excessive forward trunk lean during the back squat despite cueing. Which exercise variation BEST encourages a more upright trunk position?

1. Box squat
   A box squat controls depth and pushes the hips back, so it does little to make the trunk more vertical.
2. Low-bar back squat
   Moving the bar lower on the back lengthens the moment arm at the hips and invites even more forward lean.
3. Front squat
   Holding the bar on the front of the shoulders forces the lifter to stay upright or drop it, so the front squat trains the posture the athlete is missing.

Two collegiate wrestlers of similar skill and experience compete at the same level. Wrestler A wrestles best when his pre-match arousal is very high; Wrestler B wrestles best when he feels calm. Which theory BEST explains this difference?

1. Yerkes and Dodson's inverted-U hypothesis
   The inverted-U predicts one moderate arousal level as best for everyone, so it cannot explain two athletes with opposite optimal states.
2. Fazey and Hardy's catastrophe theory
   Catastrophe theory explains a sudden drop in performance when high cognitive anxiety meets rising arousal, not stable individual preferences.
3. Hanin's zones of optimal functioning
   Hanin's model says each athlete has an individual zone of arousal for best performance, which fits one wrestler peaking when highly aroused and the other when calm.

During excitation-contraction coupling, calcium is released from the sarcoplasmic reticulum. To which protein does it bind to allow cross-bridge formation?

1. Troponin
   Calcium binds troponin, which changes shape and pulls tropomyosin away from the binding sites on actin so cross-bridges can form.
2. Tropomyosin
   Tropomyosin is the strand that gets moved off the binding sites; it is not where calcium attaches.
3. Myosin
   Myosin binds actin and ATP during the cross-bridge cycle, but calcium does not bind to it to start contraction.

A weight room is L-shaped, with a 2,000-ft² (186-m²) training wing on each side. Where should the single supervisor station be placed?

1. Beside the main entrance to one wing
   Next to one wing's entrance, the supervisor sees that wing well but has the other wing around the corner and out of view.
2. At the corner joining the two wings
   From the corner where the wings meet, a single supervisor can see down both wings, which is what the sightline guidance asks for.
3. At the far end of the longer wing
   At the far end of the longer wing, the shorter wing is entirely hidden behind the bend of the L.