Free NCSF Practice Test
1. For average groups of people represented below, which order represents the lowest resting heart rate to the highest resting heart rate?
a. Men, women, children, elderly individuals
b. Children, women, elderly individuals, men
c. Elderly individuals, women, men, children
d. Elderly individuals, men, women, children
2. The body recruits type I muscle fibers for activities of:
a. long duration and low intensity
b. long duration and high intensity
c. short duration and high intensity
d. none of the above
3. All of the following classes of nutrients provide sources of energy EXCEPT:
4. A nonathlete who weighs 80 kg would require _________ grams per day of protein.
a. 50 grams
b. 80 grams
c. 64 grams
d. 100 grams
5. A deficiency of which vitamin can lead to difficulty seeing at night and an increased susceptibility to infections?
a. vitamin B1
b. vitamin B3
c. vitamin E
d. vitamin A
Answers and Explanations
1. D: Heart rate is the number of times that the heart beats per minute and can be measured by taking a pulse. Average people have a resting heart rate of 60 to 80 beats per minute (bpm). The elderly have a lower resting heart rate than adult men and women. Men have a resting heart rate that is about 10 bpm lower than that of adult women. Children have resting heart rates that are higher than those of adults. When comparing fit to unfit individuals, fit individuals have a lower resting heart rate.
2. A: The body has two types of muscle fibers: type I and type II. Together, these muscle fibers can do all types of tasks. However, the body recruits each type during different activities or specific times of an activity, depending on the type and duration of motion required. Type I muscle fibers, also called slow-twitch fibers, are used for activities of long duration and low intensity, such as those involving endurance. In contrast, type II muscle fibers are employed for high-speed, high-power tasks. These muscle fibers are capable of generating force more quickly than type I muscle fibers.
3. B: Carbon is critical for the energy production process. Proteins, fats, and carbohydrates-which are all sources of carbon-contribute to a number of functions in the body. They help provide energy so that muscles, nerves, and metabolic processes work normally. Energy is measured in calories (cal) or kilocalories (kcal). When individuals exercise, they can "burn" energy more quickly. Vitamins and minerals are critical for providing essential nutrients that the body needs to maintain normal function; however, they are not a source of energy.
4. C: The average person's daily requirement for protein is 0.8 g/kg. In other words, multiplying 0.8 by the person's weight in kilograms will give the daily amount of protein in grams needed. For this individual, that would be 80 0.8 = 64 grams. Athletes require more protein each day-about 1.2 to 2 g/kg of body weight. If this individual were an athlete, he or she would require between 96 and 160 grams of protein per day. In addition to these specific recommendations, it is also recommended that protein account for about 12 to 15% of the total calories a person eats each day.
5. D: Vitamin A, known as retinol, is found in foods such as fish liver oils, butter, and egg yolks. It is critical for red blood cell and embryo development and normal functioning of the eyes, the immune system, and the skin. Vitamin B1 is also called thiamin. A deficiency of this vitamin can lead to beriberi. Symptoms of beriberi can include cardiovascular problems, peripheral neuropathy, and cognitive and psychiatric problems. Vitamin B3 is also known as niacin; a deficiency of this vitamin can cause a disease called pellagra. Pellagra can cause a skin rash, gastrointestinal symptoms, or cognitive difficulties. If untreated, it can also lead to death. Vitamin E is an antioxidant that augments the immune system. It can help prevent cell membranes from being destroyed by harmful free radicals.
Last Updated: 04/18/2018