NSCA CSCS Exam Questions

Correct answer: Perimysium

When a muscle contraction occurs, the following connective tissue within the muscle pulls directly on the tendon: perimysium, endomysium, and epimysium.

The perimysium refers to the connective tissue surrounding muscle fiber bundles (fasciculi).

The myosin cross-bridge connects with and pulls on the actin filaments within muscle tissue during muscle contraction. A motor neuron is a nerve cell, not a connective tissue.

Correct answer: Motivation

Arousal refers to the intensity of motivation that an athlete feels. This is a positive emotion that generates both psychological and physiological responses. The best example is when an athlete gets "psyched up" and demonstrates a significant increase in mental activation that translates to better physical performance.

Correct answer: Medical records of personnel

An emergency action plan (EAP) is a written document that provides detailed information on what to do in the case of an emergency, including caring for injuries. 

EAPs typically include:

• Emergency Medical Services activation procedures
• Names and numbers of primary, secondary, and tertiary individuals to contact
• Specific address of the strength and conditioning facility
• Locations of the telephones
• Locations of the nearest exits
• Designated personnel qualified to care for injuries
• Ambulance access
• Location of emergency supplies and first aid kit
• Plan of action in case of fire, tornado, life-threatening injury, crime, terrorism, and so forth

Correct answer: Dynamic stretching

Dynamic stretching involves actively moving the body through specific ranges of motion (ROMs) using functional and sport-specific movement patterns. This type of stretching may also be called mobility drills. Dynamic stretching is a great way to prepare for sports training or competition, as athletes can use similar movements during this part of their warm-up as they will in their sport.

This is sometimes confused with ballistic stretching, which also uses active muscular effort, but also uses bouncing and momentum to move through a range of motion.

Correct answer: Measurement

The use of consistent terminology to describe different aspects of the testing process helps create clear communication between colleagues, as well as between coaches and athletes. 

Measurement refers to the process of collecting test data.

Other common terms used by strength and conditioning professionals are test, field test, evaluation, pretest, midgets, formative evaluation, and posttest. All terms have specific meanings and should be used consistently when testing athletes.

Correct answer: Walking over and under

The walk over and under involves stepping over a hurdle laterally and then squatting down to duck under a hurdle laterally. This drill opens up the hips and dynamically stretches each muscle group involved. 

The straddle is a static stretch that targets the hip adductors (along with other muscle groups). This stretch is considered a static stretch because of the 15-30 second hold at the end position.

The forward lunge with elbow to instep is a dynamic stretch but does not target the hip abductors.

Correct answer: Push and pull exercises

Programming a shoulder press followed by a lat pulldown is an example of a training program that utilizes push and pull exercises. This approach to exercise sequencing is based on alternating between exercises that involve pushing movements and those that involve pulling movements. The shoulder press is a classic push exercise, targeting primarily the shoulder muscles (deltoids), where the movement involves pushing the weight away from the body. The lat pulldown, on the other hand, is a pull exercise, primarily targeting the latissimus dorsi in the back, along with biceps and other back muscles, where the movement involves pulling weight toward the body.

Other types of training programs include:

• Upper and Lower Body Exercises: This type of program alternates between exercises that target the upper body and those that target the lower body, but it doesn't necessarily focus on the push and pull distinction. For example, a workout might alternate between squats (lower body) and bench presses (upper body) without specifically focusing on the pushing or pulling nature of the movements.
• Interval Training: Interval training involves alternating periods of high-intensity effort with periods of lower-intensity recovery. This type of training is typically associated with cardiovascular exercises like running, cycling, or rowing and doesn't specifically relate to the push/pull categorization of resistance exercises.
• Power, Core, then Assistance Exercises: This programming approach prioritizes exercises based on their demand on the body and technical complexity. Power exercises, which require explosive movements often involving multiple muscle groups, are performed first. Core exercises, targeting major muscles, come next, followed by assistance exercises, which usually focus on isolating specific, smaller muscle groups. This approach ensures that the most physically demanding and technique-sensitive exercises are performed when the athlete is least fatigued.

The push and pull exercises approach is effective for ensuring balanced muscle development and can help prevent overuse injuries by avoiding excessive focus on one type of movement. It allows for efficient workout sessions by enabling one muscle group to rest while another is working, thus maintaining workout intensity and volume without excessive fatigue.

Correct answer: Valsalva maneuver

The Valsalva maneuver can create rigid compartments of fluid in the lower torso and air in the upper torso. This method entails inhaling deeply and maintaining breath hold during forceful exertions, like executing a heavy lift. By doing so, intra-abdominal pressure increases, stabilizing the spine and creating a solid core to support heavy loads. This rigid compartment effect can enhance performance in certain exercises by providing additional trunk stability but should be used cautiously due to potential increases in blood pressure and other risks associated with breath-holding under strain.

Other options mentioned do not create this specific physiological effect:

• Structural Exercise: These are exercises that load the spine directly or indirectly and typically involve multiple large muscle groups. While structural exercises, such as squats and deadlifts, can benefit from the increased stability provided by the Valsalva maneuver, the exercises themselves do not create rigid compartments of fluid and air in the torso.
• Five-Point Body Contact Position: This refers to the recommended contact points with a bench or machine during certain exercises to ensure stability and proper alignment (head, shoulders/upper back, buttocks, and both feet). While this concept is crucial for exercise safety and effectiveness, it does not involve the physiological process of creating rigid compartments in the torso.
• Forced Repetitions: Forced repetitions are additional repetitions performed at the end of a set with the assistance of a spotter, pushing beyond normal fatigue. This technique is used to increase workout intensity but does not involve creating rigid compartments of fluid and air in the torso.

The Valsalva maneuver is unique among these options for its ability to alter internal pressures, contributing to stability during high-intensity exercises. However, due to its potential risks, especially for individuals with cardiovascular concerns, it should be used judiciously and under appropriate circumstances.

Correct answer: The knees should be bent at 20 degrees

The backward movement phase of a kettlebell swing involves bringing the kettlebell between the legs and behind the body. This athlete is making a common error, bending the knees too much as the kettlebell swings down and back, performing the movement more like a squat. Instead, the body position should be similar to the end of the downward movement phase of an RDL, with the knees only slightly bent, usually around 20 degrees.

Correct answer: Double arm action

The arm action in a power skip is different from standard skipping. Skipping typically involves an alternating arm action, but when performing the power skip, both arms should be used during the upward action. The power skip is usually performed for either repetitions or distance.

Correct answer: Toward the left scapula 

The behind-the-neck triceps stretch is a static stretch and is also referred to as the chicken wing stretch. It can be performed seated or standing. To stretch the right arm, reach the right arm up toward the ceiling, and then bend the elbow. Reach the right hand toward the left scapula with the palm facing the body, and use your left hand to grab the right elbow.

Use the left arm to gently pull the elbow behind the head to the left to increase the stretch. The elbow should point toward the ceiling throughout the stretch. Be sure not to go past the point of mild discomfort.

Correct answer: Fibrosis

Fibrosis is a condition where inactive and degenerative muscle fibers are replaced with fibrous connective tissue. Contributing factors include a decrease in overall activity levels as well as the use of smaller ranges of motion with movement.

Correct answer: 85% to 90%

The lower back is prone to injury, as it experiences high compressive forces when lifting, and a large amount of torque when carrying a weighted object out in front of the body. This leads to the majority of spinal column herniation injuries occurring in this region - in particular, the L4/L5 and L5/S1 regions.

Correct answer: Until the tops of the thighs are parallel to the ground

On the downward movement of the back squat, the knees and hips are flexed to descend into the squat until the tops of the thighs are parallel to the ground. This is a general recommendation that is most often focused on with the assumption that the heels are on the ground and the back is neutral. 

If an athlete's heels begin to come off the ground or the back begins to round when lowering into a squat, the athlete should only lower to a point where they are able to control their positions and stop at a depth that allows them to maintain correct positions to help ensure safety.

The difference between this and the hamstrings being parallel to the ground is a few inches' difference in squat depth.

Correct answer: Sled push

Pushing a weighted sled involves both friction and inertia. Friction refers to the force that is experienced when trying to move an object that is in contact with another object. In this case, it is the contact between the sled and the ground that provides friction. This must be overcome in order to move the sled.

Surface drag and form drag are forms of fluid resistance and relate to the resistance provided by fluids either moving along the surface of an object (surface drag), or to the way fluid provides resistance to the front or back of an object (form drag), which changes based on the size of the object.

Correct answer: Somatic anxiety

Tense muscles, tachycardia (rapid heartbeat), and an upset stomach are all symptoms of somatic anxiety. 

Somatic anxiety refers to the physical manifestations of anxiety, which can include a wide range of bodily symptoms associated with stress and nervousness. These symptoms are the result of the body's autonomic response to perceived threats or stressors, often preparing the individual for a fight or flight response. Somatic anxiety is particularly relevant in performance settings, such as sports or public speaking, where physical symptoms can directly impact performance and well-being.

Other related concepts include:

• Cognitive Anxiety: This aspect of anxiety focuses on the mental or psychological components, such as worry, negative thoughts, and concerns about performance or outcomes. Cognitive anxiety pertains to the internal dialogue and mental processes that contribute to feelings of anxiety, distinct from the physical symptoms of somatic anxiety.
• Distress: This term represents negative stress that exceeds an individual's ability to cope, leading to a range of psychological and physical symptoms. While distress can contribute to somatic anxiety as part of its physical manifestation, it encompasses a broader range of negative emotional responses, not limited to those specifically associated with anxiety.
• Eustress: Eustress is positive stress that is perceived as within an individual's coping abilities and can lead to feelings of excitement and motivation. Unlike somatic anxiety, which is characterized by negative physical symptoms, eustress is associated with a positive emotional state and is generally not accompanied by the adverse physical symptoms typical of anxiety.

Somatic anxiety specifically refers to the physical symptoms that accompany anxious feelings, such as muscle tension, changes in heart rate, and gastrointestinal discomfort, which can be particularly impactful in situations where physical performance and control are crucial.

Correct answer: 8-10%

There is a wide range of appropriate and typical body fat percentages for athletes in different sports. Decathletes have a typical body fat percentage of 8 to 10%, which is classified as very lean. Male athletes with extremely lean body fat percentages (below 7%) include bodybuilders when prepped for a contest. 

Male athletes with the highest typical body fat percentages (18 to 22%) include American football linemen and track and field throwers that compete in the shot put.

Correct answer: No spotter is needed for this movement

Spotting is crucial during 1RM testing for many exercises. However, power movements, such as the power clean, should not be spotted. Athletes performing max testing in the power clean (and other related power movements) must be taught how to "miss" a lift safely.

If an athlete fails at a power clean attempt, they need to be able to push the bar forward and drop the bar while moving themselves out of the way of the falling barbell. In addition, the area around the athlete must be kept clear to keep the lifting athlete and all others safe.

Correct answer: SSC tasks and heavy resistance exercises

Complex training refers to the combination of Stretch-Shortening Cycle (SSC) tasks and heavy resistance exercises. 

This training approach leverages the benefits of both high-load strength training and explosive plyometric exercises to enhance power and performance. The principle behind complex training is to perform a heavy resistance exercise, such as a squat or bench press, followed by an explosive movement that uses similar muscle groups, like a jump or medicine ball throw. This sequence takes advantage of a phenomenon known as postactivation potentiation, where the heavy lift temporarily increases the muscle's ability to generate power during the subsequent plyometric exercise, leading to improvements in explosive strength and athletic performance.

Other combinations of training, while beneficial for various aspects of fitness, do not define complex training:

• Resistance Training and Speed Drills: This combination focuses on building muscle strength and enhancing speed through drills designed to improve quickness and agility. While beneficial for overall athletic performance, this pairing does not specifically constitute complex training.
• Power Exercises and Recovery Exercises: Power exercises aim to improve explosive strength, while recovery exercises focus on promoting muscle recovery and reducing the risk of injury. Although both are important in a balanced training program, they do not form the basis of complex training.
• Sprints and Distance Running: This combination develops speed and endurance by incorporating high-intensity sprinting with longer, more sustained running efforts. While this approach can enhance cardiovascular fitness and running performance, it does not align with the principles of complex training.

Complex training is a specialized method designed to maximize power development by strategically pairing heavy resistance exercises with SSC tasks, making it particularly effective for athletes looking to improve their explosive capabilities.

Correct answer: Forward lunge (fencer) and supine knee flex

The muscles stretched in the forward lunge, also known as the fencer, include the iliopsoas and the rectus femoris.

The hip extensors, gluteus maximus, and hamstrings are stretched in the supine knee flex, where the athlete lies on their back and pulls their knee toward their chest with a bent leg.