NSCA CSCS Exam Questions

Correct answer: Seated rows and bench press

The superset model of training involves performing two exercises back-to-back that focus on opposing muscle groups, such as an agonist and its antagonist.

Seated rows and bench press train opposing muscle groups and would constitute a superset.

Performing pull-ups and seated rows together would represent a compound set: a method of training two exercises together that target the same muscle group (the back).

Combining seated rows and squats is an example of a training method that alternates between an upper- and lower-body exercise.

Correct answer: Conduction system

Tachycardia describes a condition where the heart beats faster than normal even when at rest - more than 100 beats per minute. Bradycardia is a condition where the heart beats slower than normal - slower than 60 beats per minute.

The conduction system of the heart determines the pace at which the atria and ventricles contract, resulting in the heart rate. When there is a disruption in the conduction system, it can result in a heart rate that is either too fast or too slow.

The pulmonary valve and the mitral valve prevent blood from leaking back into the chambers of the heart.

Correct answer: Moderate rest periods

Naturally increasing serum testosterone through training can have positive performance benefits for athletes, partly due to affecting the strength and size of muscle tissue. Therefore, it is important as a strength and conditioning professional to understand hormonal reactions to training, including how to manipulate the training variables to elicit a desired effect.

Methods that have been shown to increase serum testosterone include:

• Heavy resistance (over 85% 1RM)
• Moderate to high training volumes
• Short rest periods (under 60 seconds)
• Increased experience levels
• Using exercises that recruit and target large muscle groups

Correct answer: The back foot should be 1-2 foot lengths behind the front foot with the dominant leg in front

The crouch position allows the athlete to preload the legs prior to starting to sprint. The optimal position involves placing the dominant leg in front and then placing the opposite foot about 1 to 2 foot lengths behind the front foot. Once the feet are placed in position, the athlete should lean forward and then sink down, bending both knees so that the back shin is close to parallel in relation to the ground. The back heel will not be touching the ground in this position.

No matter which leg is in front, the opposite arm should be forward, with the elbow bent and the hand about 6 to 8 inches from the forehead. The rear arm should be bent and behind the torso, with the hand near the hip. Finally, the athlete should shift their weight forward so that there is slightly more weight in the front leg than in the back leg.

Correct answer: 40-yard dash

Out of the provided exercises, a 40-yard dash should be completed second during a testing battery because it is considered a sprint test. This is based on the following order of testing: 

1. Non-fatiguing tests (height, weight, etc.)
2. Agility tests (pro-agility)
3. Max strength or power tests (1RM squat, 1RM power clean)
4. Sprint tests (40-yard dash)
5. Muscular endurance tests (push-up)
6. Anaerobic capacity tests (300-yard shuttle)
7. Aerobic capacity tests (1.5-mile run)

Correct answer: Flexion

When a soccer player moves his head forward toward the ball to propel it toward the goal, flexion takes place in the cervical spine. Anytime the chin is moving toward the chest, this movement is referred to as flexion. This movement occurs in the sagittal plane.

Lateral flexion would occur if the soccer player moved his head sideways, tilting his ear toward his shoulder, and extension would involve bending the neck backward.

Correct answer: Distress

Stress is emotional or physical tension brought upon by a demand or challenge. Stress can be both positive (eustress) and negative (distress). When a stressor brings about anxiety, it is known as distress.

An example of eustress or a positive stressor would be a voluntary challenge such as pulling off of a new plan developed by your coach during a game. Eustress should typically be limited to short and small doses, otherwise, it can become distress.

Correct answer: Snatch

The snatch can be broken down into the first pull, transition, second pull, catch, and, finally, the downward movement phase, which involves returning the barbell to the floor. Despite the lift consisting of multiple phases, the upward movement of the bar occurs in one uninterrupted motion.

While the power clean and push jerk exercises are performed in one powerful movement, the clean ends with the bar landing on the shoulders, not overhead, and the push jerk starts on the shoulders, not on the floor.

Correct answer: Keep the dumbbells in line with the upper chest 

During the downward phase of the incline DB bench press, the lifter should lower the dumbbells down and slightly out from the starting position to finish with the dumbbells even with the upper chest, near the armpits.

In this position, the lifter should also maintain the five-point body contact position on the bench, keep the wrists stiff and prevent the lower back from arching.

Correct answer: Adducts the arm

The shoulder itself is prone to injury because of the free range of motion it has as a ball-and-socket joint. The more range of motion a joint has, the more chance of injury to that area.

The rotator cuff muscles are instrumental in keeping the ball of the humerus in place. 

The supraspinatus is one of the four rotator cuff muscles, which are prone to impingement and tendinitis. It serves to assist the arm in abduction, not adduction.

It is important to remember that resistance training, in particular, the bench press and overhead presses, can place a lot of stress on the shoulder joint.

Correct answer: Decrease the load by subtracting 5% to 10%

If an athlete fails in their attempt at a one-Repetition Maximum (1RM) for a lower body exercise, the next step should be to decrease the load by subtracting 5% to 10% from the weight attempted and then have the athlete make another attempt. This adjustment is made to find a weight that is challenging yet achievable for the athlete, allowing for a more accurate assessment of their true 1RM. By reducing the load within this percentage range, it provides a significant enough decrease to make the lift more manageable while still being close to the athlete's maximal capacity.

Other approaches that are not recommended include:

• Provide a rest break, then have the athlete attempt the weight again: This approach might not be effective if the initial weight was significantly above the athlete's capabilities. Simply resting without adjusting the weight may not result in a successful lift on the subsequent attempt, especially if the failure was due to a lack of strength rather than temporary fatigue.
• Record the results and call the test as finished: If the athlete failed the lift due to the weight being too heavy, recording that attempt as their 1RM would not provide an accurate measure of their true maximal strength. It's important to adjust the weight to find the maximum load the athlete can lift with proper form.
• Decrease the load by subtracting 5 to 10 pounds, then have the athlete make another attempt: While decreasing the load is the correct approach, subtracting a fixed amount like 5 to 10 pounds may not be suitable for all athletes, especially when dealing with heavier weights typical of lower body exercises. A percentage-based reduction is more scalable and appropriate, ensuring the adjustment is proportional to the weight being lifted.

Reducing the weight by 5% to 10% after a failed 1RM attempt allows for a more tailored adjustment, taking into account the relative load and the individual athlete's capabilities, which can lead to a more accurate determination of their maximal strength.

Correct answer: Anterior cruciate ligament

Female athletes are six times more likely to tear their Anterior Cruciate Ligament (ACL) compared to their male athlete counterparts. The ACL, a crucial ligament for knee joint stability, is especially susceptible to injury during sports requiring abrupt halts, leaps, or directional shifts. Factors contributing to the higher incidence of ACL injuries in female athletes include anatomical differences, hormonal influences, and differences in muscle strength and neuromuscular control.

Other structures mentioned, which are less commonly associated with such a pronounced gender disparity in injury rates, include:

• Latissimus Dorsi: This is a large muscle in the back that supports various arm and shoulder movements. While it can be strained or injured, there is no widely recognized gender disparity in injury rates similar to that of the ACL.
• Achilles Tendon: This tendon connects the calf muscles to the heel bone and is crucial for walking, running, and jumping. While Achilles tendon injuries are common in athletes, the significant gender disparity in injury rates is more characteristic of ACL injuries.
• Dorsal Radiocarpal Ligament: This ligament is located in the wrist and contributes to wrist stability. Injuries to this ligament are less common in sports compared to ACL injuries, and there is no noted gender disparity similar to that seen with ACL tears.

The higher likelihood of ACL tears in female athletes highlights the importance of targeted injury prevention programs that address the specific risk factors associated with these injuries, including strength training, neuromuscular training, and education on proper techniques for jumping and landing.

Correct answer: Partner stretching

Ballistic stretching involves using a bouncing motion. Proprioceptive neuromuscular facilitation (PNF) stretching involves active contraction of agonist and antagonist muscles. Partner stretching typically involves a passive stretch in which a joint is taken through to the point of stretch due to the force of a partner. 

Correct answer: Near the bar, inside the athlete's hands

When spotting a lifter performing a seated barbell shoulder press, the spotter should stand behind the athlete and place their hands near the bar in an alternated grip inside the athlete's hands. The spotter can grab the bar to help the athlete with a liftoff, and then simply keep their hands near the bar.

During the lift, the spotter should only touch the bar if the lifter begins to fail the lift or indicates to the spotter that they would like them to assist the lift. Finally, the spotter can help guide the bar back to the rack after the final repetition.

Correct answer: Increase protein intake to 80 grams

As a cross-country skier, this female athlete is classified as an aerobic/endurance athlete. The National Strength and Conditioning Association (NSCA) suggests that all athletes should consume between 1.4 to 1.8 grams of protein per kilogram of body weight each day.

• Minimum protein intake=54.43 kg×1.4 g/kg≈76.2 g
• Maximum protein intake=54.43 kg×1.8 g/kg≈97.97 g

Therefore, this 54.43-kilogram endurance athlete should aim to consume between approximately 76 to 98 grams of protein each day. This level of protein intake will support muscle repair and growth, essential for the demands of endurance sports.

Additionally, while her carbohydrate intake is adequate to support endurance activities (typically 6 to 10 grams per kilogram of body weight), it is crucial that these carbohydrates come from diverse sources, such as whole grains, fruits, and vegetables, to provide essential nutrients.

Fat intake should also be managed carefully, as fats provide essential fatty acids and aid in the absorption of fat-soluble vitamins. For endurance athletes, the recommended fat intake is about 20% to 35% of total daily calories.

By increasing her protein intake to the recommended levels, maintaining her carbohydrate intake with varied sources, and adjusting her fat intake as necessary, the athlete will be better equipped to meet her nutritional needs and performance objectives.

Correct answer: The seat should be set so that the bottom leg is bent to 25 to 30 degrees when pedaling

When using a stationary bike, the optimal seat height will allow the bottom knee to be bent about 25 to 30 degrees, while the top knee should be about even with the hip. When pedaling, the user should stay stable in the seat, and the hips should not shift side to side.

Correct answer: When the athlete misses the start line a second time

The yo-yo intermittent recovery test measures aerobic capacity and involves performing repeated 2x20 meter sprints at increasing speeds between a start line and a turning line that are 20 meters apart. An audible beep indicates when the athlete needs to have crossed the line.

Athletes continue performing the 2x20 meter shuttles until they fail to reach either the starting line or the turning line before the beep a second time.

Correct answer: Stretch-shortening cycle

The stretch-shortening cycle combines the elastic energy stored via the series elastic component with the potentiation resulting from the stretch reflex to produce a large amount of force very quickly.

There are three phases to the stretch-shortening cycle:

1. Phase I - Eccentric phase, when the agonist is stretched and energy is stored
2. Phase II - Amortization phase, which is the pause between eccentric and concentric. This must be short because if the pause is too long, the stored energy will dissipate.
3. Phase III - Concentric phase, when energy is released and can increase force production

Correct answer: 12-20

During the maturation-remodeling phase of rehabilitating rotator cuff tendinitis in a basketball player, the optimal repetition range for exercises aimed at enhancing the muscular endurance of the rotator cuff muscles is 12-20 repetitions. This higher repetition range is effective for building endurance in the muscles because it requires the muscles to sustain effort over a longer period, which improves their capacity to resist fatigue. This is particularly important for the rotator cuff muscles, which play a crucial role in stabilizing the shoulder joint during the wide range of movements required in basketball.

Other repetition ranges, such as:

• 3-5 repetitions: This range is typically used for maximizing strength and power development. It involves using heavier weights, which might not be suitable for the primary goal of enhancing muscular endurance during the later stages of tendinitis rehabilitation.
• 5-8 repetitions: While this range can also be used for strength development, it does not focus on endurance as much as the higher repetition ranges. It is more suitable for the early stages of strength rebuilding once initial healing has occurred.
• 8-12 repetitions: This range is commonly used for hypertrophy (muscle growth). While it can contribute to some degree of endurance improvement, it is not as focused on endurance as the 12-20 repetition range.

Focusing on 12-20 repetitions allows for the use of lighter weights, which is safer for a joint recovering from tendinitis, and ensures that the exercises contribute effectively to the endurance capacity of the rotator cuff muscles, supporting their role in shoulder stability and function during basketball activities.

Correct answer: 30 to 90 seconds

Anaerobic capacity is quantified by measuring the maximal power output during activities that last 30 to 90 seconds. This time frame is optimal for assessing anaerobic capacity because it encompasses the duration in which the body relies predominantly on anaerobic energy systems [both the  Adenosine TriPhosphate-Creatine Phosphate (ATP-CP) system and anaerobic glycolysis] to produce energy without significant contribution from aerobic metabolism. Activities within this duration are intense enough to challenge the anaerobic systems, providing a clear measure of an individual's capacity to perform high-intensity work in the absence of sufficient oxygen.

Other durations mentioned do not align as closely with the measurement of anaerobic capacity:

• Fewer than 10 seconds: Activities lasting fewer than 10 seconds primarily rely on the ATP-CP system, which provides immediate energy for very short, explosive movements. While this system is anaerobic, the duration is too short to fully assess the overall anaerobic capacity, which also involves the capacity for sustained high-intensity effort beyond the immediate availability of ATP and CP.
• 2 to 3 minutes: Activities lasting 2 to 3 minutes begin to incorporate a more significant aerobic component, as the body's aerobic energy systems start to contribute more substantially to energy production. While anaerobic processes are still involved, the measurement of anaerobic capacity in this time frame may be confounded by the increasing influence of aerobic metabolism.
• Longer than 5 minutes: Activities extending beyond 5 minutes are predominantly aerobic, relying on the body's ability to generate energy through aerobic metabolism. This duration is too long to accurately reflect anaerobic capacity, as the energy demands are largely met through oxidative pathways, including the Krebs cycle and the electron transport chain rather than anaerobic processes.

Understanding the appropriate duration for assessing anaerobic capacity is crucial for accurately evaluating an individual's ability to perform high-intensity, short-duration activities and for designing training programs aimed at improving anaerobic performance.