NSP Practice Exam

1
Progressive ski skating (1 point)
emphases more direct, simple and efficient motions, based upon key skiing fundamentals of: body unity, symmetric form, coordinated timing; blended pull, push and glide phases. Propulsion comes from a decisive weight transfer onto a flat glide ski, that is assisted by the first phase of the double-poling motion and an unweighting push of the free leg; edged only so much as is necessary to transfer power without slipping.
over-emphasis, by some, on always getting the nose, head, and knee over the tip of the weighted ski while twisting the upperbody entirely to orientate in the direction of that ski and away from the intended direction of travel.
  
2
An athlete that masters the basics of technique and practices the fundamental principles of training will (1 point)
be ready to progress into a long term athlete development program
be far more successful than those who follow a more complex path
be at a disadvantage to an athlete that understands more techniques and drills
  
3
Nordic skiers peak technically (1 point)
by 20 years old
during PHV
by 50 years old
before 30
  
4
Successful athletes demonstrate (1 point)
high dynamic range between intensity and recovery sessions
higher maximum heart rates
the ability to train within zone 2 for long periods of time
higher lactate measurements
  
5
It is further observed amongst Olympic level skiers, that the ski is placed (1 point)
on an edge where it is held until the push off
on an edge and roles onto a flat ski
flat and gradually roles to just enough edge to facilitate the leg push
  
6
The arms in offset should... (1 point)
Have a distinct hand-arm and push arm
operate as close to double poling as is practical
be as wide as possible
lead all motion
  
7
Skiers should practice nordic walking as a means to improve their technique? (1 point)
yes it is the next best thing to skiing
after rollerskiing
at least 50% of the time
nordic ski walking is more appropriate
  
8
Training can be defined as (1 point)
focuses on what significant physiological or technical changes
the efficient and rational scheduling of practice and the development of technique and time to reflect. Motor skills and learning are fundamental to eventual performance.
a systematic process of repetitive and progressive exercise, which also involves development of special skills such as technique, physical conditioning and mental fitness.
muscular and cardiovascular drills
  
9
Over-distance activities like day-long hikes develop the sub-aerobic base and facilitate the burning of fat, done at zone 2. (1 point)
True
False
  
10
Active-rest an recovery is (1 point)
doing nothing
higher tempo paced intervals at an intensity
engaging in light activity just for the sake of promoting circulation and range of movement.
  
11
Drills are practiced on dry-land and on-snow to (1 point)
avoid teaching techniques directly
create as much variety as possible
to keep students interested
isolate movements of a particular technique for development, map a progression to a complex movement and to super-load specific muscle groups in training.
  
12
Hypoxia training refers to (1 point)
back to back sports such as a brick
hyperventalating before an interval
exercising while holding your breath or with less oxygen
  
13
Fartlek refers to (1 point)
natural intervals and speed play
waxing problems
gas owining too poor diet
hill intervals
  
14
Plasticity of cortex describes (1 point)
strength build using ball exercises
the capacity to form new connections faster through training.
flexibility of the core
  
15
Muscular fitness starts the season by building general strength, then transition to more specific strength, power and finally speed. (1 point)
True
False
  
16
Isometric exercises (1 point)
develop explosive reactive power by rapidly switching between loading and release.
produce contractions throughout a range of motion, in various angles
using static contractions
  
17
Current thinking in progressive skating methods, as articulated by elite skiers, exhibits minimal twisting, rocking and edging - optimized or limited to only that which is strictly necessary. (1 point)
no, all skiers on the World Cup twist a lot
yes, This practical experience of elite skiers is corroborated in recent biomechanical studies.
no, rotation provided more torque and therefore power
  
18
Calisthenics are (1 point)
great muscular exercises that use the natural surroundings and your own body mass to create resistance.
core strength exercises using a ball
less applicable than isolated weight training movements
  
19
When it comes to edging (1 point)
the idea behind skating is to always ski on edges.
, the skier attempts to ride a flat ski and only conceded as much edge is necessary to brace back-slip resulting from a decisive forward weight transfer
a skier can get the most powerful push-off with a strong edge
  
20
cramponage refers to (1 point)
is never used in cross country skiing
backcountry skiing with crampons
a deliberate impulse turn where you can let the uphill ski begins to rail
  
21
Before a workout and athlete should (1 point per correct choice)
do a specific warmup
stretch
do a general warmup
perform range of motion exercises
  
22
The phases of an annual program are: (1 point)
endurance, strength, intervals and races
recovery, base, intensity, peak and race
strength, intensity, prerace and competition
off season, dry land, pre season, competition
  
23
LOW SUB-THRESHOLD DISTANCE training is often referred to as Long Slow or Steady Distance (LSD). It will form the basis for providing your aerobic base when undertaken at zone 1, and should comprise the majority of your exercise hours for a sprinter. (1 point)
True
False
  
24
The poles touch before weight is committed and hips or legs move (1 point)
True
False
  
25
The three systems for energy production are: (1 point)
aerobic, threshold, anaerobic
anaerobic-alactic, anaerobic-lactic and aerobic
Overdistance, LSD, Race pace
aerobic, vo2max, metabolic
  
26
Athletes learn best by (1 point)
imprinting off good skiers and mentors
listening to qualified coaches
practicing alone
racing
  
27
The technique where the skier performs a double-pole and recovery, first on one weighted glide-leg, then performs a double-pole and recovery on the other ski. Propulsion comes from a decisive weight transfer or preload onto a flat glide-ski; assisted by the first phase of the double poling motion and an unweighting push of the free-leg in the direction of that ski, as it transitions to an edge., is called: (1 point)
1 skate double pole
two skate double pole
offset skate
alsgard skate
  
28
Strength represents (1 point)
explosive plyometric contractions with medium resistance
the maximum sustained forces that a athlete can exert, whereas, power is a product of acceleration of forces.
the limits of power-endurance
  
29
The withdraw method, sometimes called prejump or avalement is (1 point per correct choice)
used in highly dynamic sprint skiing
not applicable to nordic skiing
a means of turning in telemark and alpine skiing
similar to a dynamic preload in ski skating.
  
30
The primary dry land training modes for a nordic skier are (1 point)
glacier skiing and nordic track
running and cycling
nordic walking
roller skiing and ski striding
  
31
The distinguishing factor is that elite skiers (1 point)
have greater stride length
use arms more
have higher tempo
  
32
Recent Olympic medical studies discovered that those athletes who started a race as fast as they could go... (1 point)
stimulated lactic acid production and accelerated the body's ability to metabolize it.
built up high degrees of lactic acid causing them to quit
carried higher lactate throughout the race and finished no further ahead as athletes that started with a moderate pace.
  
33
All movement in skiing should be led by (1 point)
the arms
the hips
the legs
  
34
Critical components of a fitness program include: (1 point per correct choice)
Peak Height Velocity
Mindfulness
Periodization
vo2max
Regularity and repetition
Coaching
genetics
Intensity and Recovery
Overtraining
exercising both body and mind
Specificity and Diversity
Goals, planning and committment
Quality and quantity of training
Drills
Carbo-loading
Certification
  
35
The second phase of skill development (1 point)
can be achieved after movements have been repeated many times. The recruitment of unnecessary muscles is now inhibited by processes in the brain. Stimuli is concentrated and motor actions perform more optimally.
is characterized by automation of movements and intuition. Consciously directed attention is not generally required and motor skills allow one to accomplish several tasks simultaneously, whilst concentrating on one primary task.
involves conditioning reflex connections. It is a stage of generalization of movement and response with a wide and inefficient use of muscle groups.
  
36
Plyometrics should only be performed once the athlete has developed a good base of general strength, and then should be limited a few high quality repetitions. (1 point)
True
False
  
37
The kick in diagonal stride refers to (1 point)
The effort put into the technique during a race
The stride forward with the recovering leg
The push back with the weighted leg
  
38
Athletes are able to handle the highest intensity and duration of training (1 point)
in their 20s
during the window of peak height velocity
after 23 years old for men lasting into their 40s
in their 30s
  
39
enhanced with kinaesthetic cues include (1 point)
trigger works and emotive language
feeling of speed, tempo, coordination, proprioceptive sensations of touch and pressure.
instructor feedback
biofeedback devices
  
40
A neurological pattern is imprinted and established through (1 point)
imagery and visualization
coacing support
concentration and belief
intensity training
  
41
The weighted glide-ski transitions to an edged pushing ski, (1 point)
like a hockey player; before weight has been transferred onto a flat glide ski.

immediately
once the force of the weight transfer has been taken up in momentum on that ski.
never
  
42
The upper body and arms in double poling is used to... (1 point)
lead the motion followed by the hips
push immediately down with the triceps
apply weight to the poles, pull down and then push back
  
43
On uphills the skier should use the following technique if possible (1 point)
diagonal V
one skate
offset
  
44
During climbing the skier will (1 point)
increase tempo
apply more work to the legs
step shorter
pull more with the arms
  
45
In the spring and summer, the training should concentrate on (1 point)
speed and power
strength and endurance
tempo and relaxation
power-endurance
  
46
What is most required for the body to improve after a hard work out (1 point)
active recovery
carboloading
another hard workout
complete rest
  
47
physical attributes, such as endurance speed and power (1 point)
have little to no effect on skills
have impact on technique
are independent of technique
  
48
Drills are (1 point per correct choice)
useful when they can decompose complex technique into easer to grasp constituent movements, isolate an aspect of a given technique for training, or to facilitate clear progressions.
are less useful when it is more complex than the actual skiing technique, grossly overemphasize or change the correct skiing movement, or introduce additional errors.
the best means of learning techniques
key to a coaches toolkit and should take priority over full skiing techniques
  
49
Anaerobic alactic intervals (1 point)
build your anaerobic attributes on top of an aerobic foundation. Typical intervals last between 1-3 minutes with time to recover in between. The sum of all the interval times rarely will exceed 30 minutes.
develop quick power and turnover using the energy locally within the muscles and the ability to replenish quickly. Intervals are kept under 30 seconds and are followed by a complete recovery. A typical workout would include 20-40 of these intervals pushed at zone 4 and zone 5 intensity levels.
emphasize higher tempo paced intervals at an intensity that is neither sluggish nor too difficult. This type of interval normally lasts between 10 and 30 minutes at 80% to 90% effort. This intensity typically translates to a sustained high zone 3 race pace.
  
50
Perioditization of intensity and duration in four week blocks is called a (1 point)
microcycle
macrocycle
mesocycle
  
51
The Anaerobic-alactic system kicks in during (1 point)
in the post interval recovery phase
short sharp up hills or sprints
prolonged climbs
long distance skis
  
52
What skating technique combines free-skating equally with double-poling. Each double pole plant will coincide with the dynamic transfer of weight onto the same ski on that side. The initial propulsion, again, comes from a decisive weight transfer or preload onto a flat glide ski assisted by the first phase of the double-poling motion, and a unweighting push of the free leg. The second propulsive phase occurs when the hips, arms and trailing free leg recover completely forward together to centre and complete the weight transfer onto the new ski. (1 point)
Two Skate
One Skate
Diagonal V
Offset
  
53
Adaptation occurs in exercise (1 point)
after doing the same routine too long
when you switch modes and intensities
only in those parts or systems of the body, which are stressed by the exercise.
  
54
The reality is that most ski training is carried out at much slower velocities than race pace, and the economy of motion or technique is optimized for low velocities. However, racing requires an evolution of technique. Therefore an athlete should incorporate short bursts of speed into distance training. One very clever way of combining aerobic training and speed work is to include short 30sec pickups within a long slow distance workout. (1 point)
True
False
  
55
How should one should begin correcting technique? (1 point)
start with the legs
from the top down
from the upper body
from the hips outward
  
56
The best metric for cardio vascular fitness is (1 point)
ability to sustain a race pace closest to threshold
an athlete's vo2max
capacity to produce lactate
resting heart rate
  
57
The components to high-performance sport are fundamentally bound to (1 point)
sports organizations
the quality of technique and training
coaching advice
facilities
  
58
Carboloading should occur (1 point)
the morning of the event
the day before your race
48 hours before the race
a full week before a race
  
59
A skier needs to continue running throughout the ski season? (1 point)
True
False
  
60
The optimal window of trainability is formed around peak height velocity after which systems cannot be effectively trained. (1 point)
True
False
  
61
Explain the various types of preload used in ski skating (10 points)
  
62
The majority of the time spent in all ski skating techniques including offset is spent with shoulders and hips level and squared predominantly towards the direction of travel; while conceding only as much rotation as is necessary to assist weight shift. (1 point)
True
False
  
63
Absence of leading knee bend are likely indicators of (1 point)
new skate
poor hip placement
a good glide position
one skate
  
64
Soft work refers to (1 point)
over distance workouts that are not too hard
unscheduled workouts such as biking to and from school
neuromuscular conditioning through sensitivity training under low intensity slow motion exercises
  
65
The optimum window for an athlete to learn technique is (1 point)
by 11 years old
at high sub-theshold pace
during peak height velocity
on easy terrain and low stress
  
66
Cross country skiers peak physically (1 point)
by 20 years old
at peak strength velocity window
in their 30s
by 40 years old
  
67
Mental training follows a similar annual plan. Begin with relaxation, then concentration, visualization, focus, and finish with activation. (1 point)
True
False
  
68
The best time for a coach to take corrective action on technique is during the race season. (1 point)
True
False
  
69
The telemark technique works because it creates the effect of one big long ski forms natural carving a shape to aid in turning. (1 point)
True
False
  
70
The first training principle is that of specificity and refers to (1 point)
specializing in either classic or skating technique
practicing in the most realistic mode for your sport
not cross-training
  
71
The vo2max of ski skating specialists has been shown to suffer without classic skiing. (1 point)
True
False
  
72
Over-speed training (1 point)
pushes the bounds of mechanical velocities and coordination with high-tempo bursts usually performed on slight down-hills.
has athletes doing zone 5 interval sessons
is of little use to long distance xc ski racers
  
73
Fluidity in elite skiers is characterized by (1 point)
circlular and nonlinear movement of limbs initiated from the core
linear back and forth movement of limbs
tempo
  
74
 IOC and FIS medical report on skiing biomechanics discusses the toe, knee, nose alignment in skating as a guideline used by coaches to help skiers position themselves over the ski and to enhance weight shift. (1 point per correct choice)
And concludes that this method is the optimum technique for ski racers
The result of too much rotation is greater side to side motion that decreases skating tempo, stride frequency, length, and has negative impact on skiing speed.
Concluding that, "the analysis of body positioning of highly skilled skiers on the World Cup shows unequivocally that they do not align toe, knee, nose.
and recommends that coaches reenforce this means of instilling correct biomechanics
  
75
The limiting factors of athletic performance are (1 point)
genetics and vo2max
coaching resources and facilities
oxygen, energy use, and neuro-muscular functions related to the economy of motion
funding, leadership, olympic medals
  
76
Roller blades accuately simulate skiing at least as well as roller skis. (1 point)
True
False
  
77
Periodicity and progressive loading are other important principles of training and refer to (1 point)
Someone who trains in a sport every second day
lifting heavier and heavier weights
alternating between hard and easy days, or hard and easy weeks. The training load needs to be increased progressively to obtain further adaptation and improvement in performance.
  
78
How many training zones are there? (1 point)
5
6
7
4
  
79
The skier should always try to push back with an edged skis through the toes to extent the stride in skating (1 point)
True
False
  
80
The quadrant of mental training starts with (1 point)
Promoting positive thoughts and imagery
practicing relaxation through to facilitating a relaxed performance. The ability to form clear associative and dissociative focus is achieved with improved concentration. This concentration is vital to establish visualization skills that will provide the winning imagery. The quadrant is completed with activation drills that motivate the athlete for their best performance.
Mental visualization, adaptation to extreme situations, relaxation, concentration, motivation, focus, and suppression of anxiety
  
81
Turning on downhills on cross country skis (1 point)
is nothing like down hill technique
requires that you keep your weight on the heals
is exactly the same weighting as in alpine skis
  
82
Technique requires that the skier to take most efficient line between a finite number of optimum positions, which are adapted to the terrain and conditions in a predicable manner. (1 point)
True
False
  
83
How much more efficiently does fuel burn aerobically, than anaerobically? (1 point)
five times
100 times
twice
12 times
  
84
Nordic walking, ski walking, ski striding and ski bounding are all names for the same thing, and there is no significant difference. (1 point)
True
False
  
85
adaptation refers to (1 point)
a response to a repetitive stimulus inducing morphological changes
changes in mental focus
transference of skills from one sport to another
  
86
Training modes consist of (1 point)
concentrating on either strength or endurance
The various sports or activities that and athlete is doing
either intensity or recovery
  
87
Primary in-season training modes consist of (1 point)
snowshoeing, some free-skiing or nordix
skiing in all its incarnations: classic, ski skating, backcountry, telemark, and alpine skiing
: roller-skiing and ski striding
running, weight lifting, paddling
  
88
The components or phases within double poll are: (1 point)
pole plant, pole push, follow through
hip projection, initiation of the trunk rotation, the planting of the poles, the weight assisted pull, completion of a trunk and shoulder rotation, a final push, follow-through and the recovery.
plant the poles, pull down, trunk rotation, push back
  
89
The offset technique (1 point per correct choice)
There should be a pronounced hang arm and push arm
The heel of the front leg should be in-line with the front of the hips and the knee should be bent.
Use the front weighted ski as a platform or step.
persist on pushing after the body has moved past the weighted leg, leaving it in a trailing position
Sit back
Poles should hit the snow one at a time
As you commit weight onto the heel of the lead ski, immediately disengage the trailing leg from the snow and move it forward and allow it to swing under the body.
Starts with a three-point plant involving both poles and the front leg.
have a slight syncopation as the weak-side pole hits the snow slightly before the strong-side one.
Step forward and up the hill along the centre-line onto a moderately flat ski.
Use the front leg pull and push you up the hill. As it does, the ski will naturally edge to brace the force before transitioning to a push to the side.
  
90
An elite cross country skier is training how many hours per year? (1 point)
1500
2000
500
1000
  
91
Absolute intensity refers to (1 point)
how fast you can go
the quality of training stimulus with reference to a measurable, physical variable such as speed, or wattage
your maximum oxygen uptake
is a matter of perception.
  
92
changing the line of inclination effectively places the centre of mass inside the radius and base of support of the new turn (1 point)
True
False
  
93
The most important technical point for xc skiing is: (1 point)
Standing straight up and balancing
forward hip position and flexed weight bearing leg
arms pole before legs stride
Skis, knees, nose, head alignment
  
94
A long term athlete development program consists of (1 point)
active play, introduction of games, healthy lifestyle choices, basics of training, specific sport conditioning, high performance
an active start, fundamentals, learning to train, training to train, training to compete, training to win, and active for life phases
general movement, participation in organized sport, high school sport, college teams, national teams, olympics
  
95
slapping of the skis is most often caused by (1 point)
late kick
raising the skis too far above the snow
recovering foot to snow too far back
agressive back kick
  
96
Late-push in skating (1 point)
should be optimized to lengthen stride
causes the skier to slip
persist in weighting a ski, if it has passed well behind your centre of gravity.
  
97
A certain level of fitness and strength is necessary to begin practice and develop skills (1 point)
primarly for adults
No. Technique can be taught to anyone
yes. particularly skating
at an early age
  
98
High sub-theshold pace is generally refered to as (1 point)
zone 3
aerobic
anaerobic
tempo
  
99
Anaerobic threshold is signaled by (1 point per correct choice)
break away breathing
feeling of unsustainability
increasing heart rate
a limit to speed
  
100
Driving the hips into centre of turn but angles upper body up right increases pressure directly onto edges instead of shearing down fall line is called (1 point)
inclination
flexion
angulation
preload
  
101
When climbing or accellerating the skier should (1 point)
use the arms more
lower their centre of gravity and bend the legs
get onto the toes
drop the hips back
  
102
Ski skating requires a less contribution of upper body and overall muscle energy requirements than does diagonal stride. (1 point)
True
False
  
103
Doing step-double-pole a skier can extend their reach past that which they could get in a double poll technique because they are counterbalanced by their extended trailing leg. (1 point)
True
False
  
104
In the telemark stance... (1 point)
the skis are weighted unequally
he back foot is bent at the toe with the heel lifted off the back ski with equal pressure on the ball of the foot. Keep the heel as low as possible with the knees together.

The weight is shifted from ski-to-ski to generate propulsion and is frequently enough to maintain momentum.
Weight is applied to the heel of the lead ski, which is then used to pull and push the body up the slope. The trailing leg disengages from the snow and steps under the centre-of-momentum. It is important to maintain a forward leg and hip position to generate glide, but not at the expense of sitting or leaning back.
  
105
Latent learning refers to (1 point)
continuous motor skill development of the neuro-pathways subconsciously between training sessions.
acquiring technique later in life
skills developed through drills and not the full technique
  
106
The primary drills for skiers are: (1 point)
pushing another skier
double poling and legs only
bringing the heals together between strides
diagonal stride arms only
  
107
overcompensation is (1 point)
he foundation to a functional increase in athletic efficiency and adaptation to training.
correcting errors in technique with drills
trying too hard in training
  
108
In addition to a cardio vascular workout, a skier should also do... (1 point per correct choice)
fluidity drills
sports ethics study
mental training
static positional work
calisthenics
balance drills
suppliments
weight training
certification
plyometrics
  
109
Biomechanical observations by coaches using video (1 point)
is generally not geometrically accurate or planimetric, and results in frequent interpretive errors
have resulted in breakthrough discoveries
is the best way of discovering new technique on the world cup
  
110
A vegitarian diet is recommended for elite nordic skiers (1 point)
True
False
  
111
Fitness improves (1 point)
when we progressively overload
24hr after intensity with complete rest
during intervals
the day after intensity during active recovery
  
112
What fuel source has more energy? (1 point)
glycogen
sugar
carbohydrates
fat
  
113
Anaerobic activity is sustainable for (1 point)
for a few seconds
for the entire race
about 3 minutes
up to 15 miuntes
  
114
You should always build speed and power in a base of strength and endurance. (1 point)
True
False
  
115
Progression is all about (1 point)
a functional increase in athletic efficiency and adaptation to training
gradually increasing exercise loads, to bring about functional changes in the body and corresponding improvement of performance.
the principle where components of skill, muscular, cardiovascular and mental performance are scheduled smartly, such that a foundation is built
  
116
Skill development or technique work has a number of progressive stages throughout the year, where an athlete would emphasize. The beginning of the year is the best time to take corrective action and to re-enforce of fundamental motions such as arms-only and legs-only drills. (1 point)
True
False
  
117
Fundamentally good coaching takes (1 point)
knowledge, experience, empathy, communications skills and personal competencies
certification, ethics, high performing athletes
years of experience
gold medals
  
118
After climbing a hill at above race pace and cresting, the body recovers fastest and metabolizes lactic acid best (1 point)
by reducing the pace into mid zone 3
by staying in zone 4
under no load such as tucking on a downhill
by maintaining intensity just below anaerobic threshold
  
119
The initial arms position in double poling (1 point)
should be wider than shoulder width
should be about bent 100 degrees
should be bent less than 90 degrees
  
120
Specific strength workouts are considered hard workouts for the purposes of periodized training (1 point)
True
False
  
121
The skiers knee, shoulders and head should align in the direction of the ski in all skating techniques (1 point)
never
always
only when the direction of the ski and the direction of the trail are aligned
  
122
A skier should rotate to completely face the direction of the ski? (1 point)
yes, always use a complete twist
partially rotate at weight transfer then quickly moderate towards centre
never, stay aligned straight up the trail
  
123
A skier's orientation is predominately in the intended direction of travel while conceding some twisting to assist weight-transfer, in the initial stages of the cycle. (1 point)
True
False
  
124
The long term athlete development program highlights the need to (1 point)
develop mature athletes on the world stage
optimize training for peak height and strength velocity window
conduct regular vo2max and strength testing
win medals at the olympics