NSCA CSCS Exam Questions

Correct answer: 10 seconds

Every type of PNF stretch requires a pre-stretch, and this is to be held for 10 seconds. This pre-stretch should be a stretch of mild discomfort.

Correct answer: Circuit training

The program described, where upper body and lower body exercises are performed in an alternating fashion with minimal rest periods (20-30 seconds), is referred to as circuit training. 

Circuit training involves moving from one exercise to another, often with different muscle groups targeted in succession, with little to no rest in between exercises. This approach is effective for building strength and endurance, improving cardiovascular fitness, and facilitating fat loss due to the sustained physical activity and minimal rest periods. The quick transition between exercises, combined with the variety of movements, keeps the heart rate elevated and engages multiple muscle groups, making circuit training a comprehensive and time-efficient workout method.

Other training methodologies include:

• Split Training: This involves dividing workouts by muscle groups, body parts, or movement patterns and dedicating specific days to each. For example, an athlete might focus on the upper body in one session and the lower body in the next. Unlike circuit training, split training allows for more focused and intensive work on specific muscle groups during each session, typically with longer rest periods.
• Upper-Lower Training: This is a type of split training where the workouts are divided into upper body days and lower body days. While it alternates focus between upper and lower body, it does not involve the rapid, back-to-back alternation of exercises with minimal rest as in circuit training. Each session in upper-lower training is dedicated to either the upper or lower body, allowing for a comprehensive workout of each area before switching in the next session.
• Push-Pull Training: Another form of split training, push-pull training categorizes exercises based on the movement pattern — push exercises work muscles involved in pushing movements (like chest and triceps), while pull exercises target muscles used in pulling movements (like back and biceps). This method ensures balanced development and reduces the risk of overuse injuries but, like the others, does not involve the quick succession of varied exercises characteristic of circuit training.

Circuit training's unique structure of alternating between different exercises with minimal rest directly impacts both muscular and cardiovascular systems, making it distinct from split, upper-lower, and push-pull training methods.

Correct answer: Heavy resistance training / Low volume / 1 to 2 repetitions

Heavy resistance training with low volume, consisting of one to two repetitions, could potentially increase the absolute number of receptors and thus binding sites available to testosterone. 

This type of training regimen involves lifting weights that are close to the athlete's one-Repetition Maximum (1RM), which significantly stresses the neuromuscular system and induces hormonal responses conducive to adaptations like increased receptor sensitivity and density. The intense mechanical stress and the physiological demand of such heavy lifts are thought to enhance the body's hormonal environment, particularly concerning anabolic hormones like testosterone, which play a crucial role in muscle repair and growth.

Other resistance training variables include:

• Moderate resistance training / Moderate volume / 3 to 4 repetitions: While this approach also contributes to strength and muscle development, the slightly higher repetition range and moderate intensity may not elicit as potent a hormonal response as heavy, low-volume training. The stress placed on the neuromuscular system may not be sufficient to significantly affect testosterone receptor availability.
• Moderate resistance training / High volume / 5 to 6 repetitions: High-volume training with moderate intensity is often associated with hypertrophy (muscle growth) due to the extended time under tension and metabolic stress. Although it can influence hormonal responses, the primary mechanism for muscle growth in this context is more related to metabolic fatigue and muscle damage rather than hormonal receptor changes.
• Low resistance training / High volume / 8 to 10 repetitions: This approach is typically geared toward muscular endurance and involves lifting lighter weights for higher repetitions. The focus on endurance rather than maximal strength or power may lead to less pronounced acute hormonal responses and less impact on testosterone receptor availability compared to heavy, low-volume training.

Heavy resistance training with low volume and minimal repetitions is particularly effective for stimulating hormonal responses that may include an increase in the availability of testosterone receptors, contributing to the anabolic environment necessary for significant strength gains and muscle development.

Correct answer: Near the lifter's forearms

The optimal spotting position during the flat dumbbell fly is near the lifter's forearms. The spotter can grab the forearms to help the lifter get the dumbbells into the starting position. Once the lifter is ready to begin the movement, the spotter should let go of the lifters forearms but keep their hands near the forearms to be able to assist quickly if necessary.

During the movement, the spotter should follow the lifter's movement with their hands and only assist when the lifter begins to fail or signal's for the spotter to provide assistance.

Correct answer: Superset

Combining two exercises by performing all of the sets for both exercises by alternating between the movements and performing them back to back can be a beneficial and time-efficient way to increase training demand.

When two exercises are combined that work opposing muscle groups, such as the DB chest fly and the seated row (back), this is known as a superset.

When two exercises are combined that work the same muscle group, this is known as a compound set. An example of a compound set would be performing alternating sets of a barbell biceps curl and a DB hammer curl.

Correct answer: Vertical jump

Braking ability is also referred to as deceleration. The ability to decelerate with control is very important for athletes and is often overlooked in an attempt to increase athletes' speed. Deceleration is an important component of plyometrics and of changing direction as well as for athlete safety.

Deceleration drills work on teaching athletes to absorb force in different directions: forward, backward, lateral and angles, etc. Once an athlete is capable of producing and absorbing force, these can be combined into more complex drills.

A vertical jump is an example of a deceleration drill. It can be progressed by having the athlete land on one foot or turning mid-air.

Correct answer: Interrater reliability

Reliability of testing is crucial and can be affected by numerous factors. Interrater reliability refers to how closely scores from two different test administrators agree. When instruction on testing procedures is not provided or is incomplete, and two testers conduct the same test differently, the interrater reliability decreases; this can render the results of a test useless.

Providing information about testing procedures is not only important for the individuals being tested but also those conducting the tests. Instruction should include:

• Testing parameters, including guidelines on requirements such as squat depth
• Testing procedures
• Testing protocols, including explanation of test guidelines and cuing and encouragement during testing
• The use of testing equipment
• Practice using testing equipment

Concurrent validity is a measure of how well scores on a specific test correlate with those on other related tests. Discriminant validity is present when a test is shown to be able to isolate and test a specific aspect of performance, providing scores that do not correlate to other tests designed to measure other performance qualities.

Correct answer: Posterior

Shoulder abduction in the transverse plane means moving the arm out to the side from out in front of you when the arm is lifted to about shoulder height (parallel to the floor). This movement involves the posterior head of the deltoid, while flexion of the shoulder involves the anterior head and abduction in the frontal plane involves the medial head. 

A bent-over lateral raise is an example of shoulder abduction in the transverse plane.

Correct answer: The fulfillment they feel from having worked hard 

Extrinsic motivation comes from things outside the self. Receiving a trophy or money are examples of extrinsic motivation.

Intrinsic motivation comes from inside the self. For example, you want to become an athlete because of the enjoyment of it, as well as a desire to be competent.

Correct answer: When the point of resistance is reached, force should be decreased

Stretching is defined as movement that increases tissue length and can be active or passive. Passive stretching requires a partner or stretching machine that allows the individual being stretched to completely relax while the partner or machine provides the stretch.

Active stretching describes any type of stretch during which the individual being stretched provides the force to induce a stretch. Both static stretching, as well as dynamic, are examples of active stretching.

In order to create a stretch, the body part should be moved through the ROM until the point of resistance is reached. At that point, gentle force should be applied to encourage an increase in ROM.

Stretching exercises are appropriate for all athletes and for any sport.

Correct answer: Feet parallel and shoulder-width apart

Placing the feet shoulder-width apart and parallel to each other provides a solid and stable base to provide the support for the upper body throw. When the feet are shoulder-width apart, this provides more stability and control than when they are hip-width apart.

The chest pass, the two-hand overhead throw, and the two-hand side-to-side throw are all low-intensity upper-body plyometric drills using a medicine ball. The ball should weight between 2 and 8 pounds.

The chest pass involves throwing the ball straight out from chest level to a rebounder or a partner.

The overhead throw involves throwing the ball from an overhead position with straight arms, either bouncing the ball on the floor or throwing directly forward from an overhead position.

The side-to-side throw involves throwing the ball forward with two hands from over one shoulder, alternating sides.

Correct answer: 2-pound ball and a box height of 12 inches

The power drop exercise is a high-intensity upper body plyometric exercise where a partner stands on a box ready to drop a medicine ball to the athlete. The athlete is lying supine on the ground with their head directly underneath the ball, reaching the arms straight up over the chest toward the ball. When the partner drops the ball, the athlete catches it using both arms and immediately throws the ball back up to the partner. 

The intensity can be increased by increasing the weight of the ball or by increasing the height of the box. It is recommended to begin with a 2-pound ball and a box height of 12 inches and progress as the athlete advances.

Correct answer: Augmented feedback

Augmented feedback is external feedback provided to the athlete from a coach or trainer. Technology such as a video camera can also be used in this manner to provide external feedback. 

Augmented feedback provides the athlete with information that can immediately be used to improve form, execution, and performance. A coach correcting form during a barbell squat is an example of augmented feedback.

If the athlete were to realize his mistakes and correct himself, this would be an example of intrinsic feedback or sensory-based information that the athlete gains from experience. With this internal feedback, the athlete can fine-tune his performance.

Correct answer: Dorsiflexion

The step stretch involves the gastrocnemius, the soleus, and the Achilles tendon. Place the ball of one foot on the edge of a step or board 3-4 inches high, with the other foot flat on the step. Then lower the heel of the foot that's on the edge of the step as far as possible. The stretch should be performed with a straight leg, and then again with the knee bent to 10 degrees of flexion in order to stretch the Achilles tendon.

Dorsiflexion is bending the ankle upward. Plantarflexion is bending the ankle downward. Inversion is turning the sole of the foot inward. 

Correct answer: Volume decreases, intensity increases

Matveyev's model for periodization shows how training volume and intensity shift through each phase of periodization. Volume is highest during the preparation phase of training and decreases dramatically as the season approaches. Intensity is at its lowest in the preparation phase, reaches its highest just before the competition phase, and slightly lowers as the season begins and ends.

Training starts out as general and non-specific and becomes more specialized as the competitive season nears. The purpose of this arrangement increases performance preparedness.

Correct answer: Rectus femoris

The hamstring muscles are responsible for creating movement during the leg curl. The downward phase is the concentric muscle action. The rectus femoris is one of the quadriceps muscles, and therefore it is not involved in a leg curl.

The biceps femoris and the semitendinosus are both hamstring muscles and are both heavily involved in the leg curl.

Correct answer: Movement arm

Movement arm is not a term used to describe the moment arm. The moment arm is a critical concept in biomechanics, referring to the perpendicular distance from the line of action of a force to the axis of rotation (fulcrum). It is crucial in understanding how forces produce or resist rotation around a joint. The moment arm determines the effectiveness of a force to produce torque (rotational force), which in turn influences the mechanical advantage of a lever system.

Terms that are used to describe aspects related to the moment arm include:

• Force arm: This term is synonymous with moment arm in many contexts, especially when referring to the distance from the force's line of action to the fulcrum. The force arm influences the amount of torque produced by a given force.
• Lever arm: Often used interchangeably with moment arm, the lever arm can refer to the distance from the applied force to the fulcrum in a lever system. It plays a key role in determining the lever's mechanical advantage or disadvantage.
• Torque arm: Similar to the moment arm, the torque arm is the distance from the axis of rotation to the point of force application. It is a critical factor in calculating torque, as torque is the product of the force applied and the length of the torque (or moment) arm.

The term movement arm does not accurately represent the concept of the moment arm, as it suggests a focus on the motion of a limb or lever rather than the specific mechanical advantage conferred by the distance of the force application point from the fulcrum. Understanding the correct terminology is essential for accurately discussing and analyzing biomechanical principles and their application in physical activities and exercise.

Correct answer: Blood pressure decreases

Athletes who compete in sports with specific weight category limits may sometimes resort to potentially dangerous rapid weight-loss techniques in an effort to make weight for a competition. A strength and conditioning professional should be able to recognize when an athlete is trying to lose weight too quickly and refer the athlete to an appropriate professional.

Detrimental effects of rapid weight loss, especially voluntary dehydration and fluid manipulation, may include:

• Loss of lean body mass
• Increased fatigue
• Headaches or mood swings
• Dehydration
• Heat illness
• Muscle cramping
• Dizziness
• Suppressed immune functioning
• Hormone imbalances
• Hyperthermia
• Reduced muscle strength
• Decreased plasma and blood volume
• Low blood pressure
• Electrolyte imbalances
• Kidney failure

Fainting, and even death, may occur in extreme cases of rapid weight loss.

Correct answer: Keep the hips slightly below the shoulders in this position

When an athlete's hips rise faster than their shoulders during the initial pushing motion of a tire flip, the effective corrective advice is to keep the hips slightly below the shoulders in this position. This advice ensures that the athlete maintains a proper alignment, optimizing the transfer of power from the legs and hips through the upper body and into the tire. Keeping the hips slightly below the shoulders helps engage the posterior chain muscles more effectively, allowing for a more powerful and biomechanically advantageous push. This position also reduces the risk of lower back strain by ensuring that the lift is driven more by the legs and hips than by the back.

Other suggestions that might seem intuitive but are less effective include:

• Start with a higher hip position: While this might seem like a way to initiate the lift with more leg drive, starting with the hips too high can actually lead to a less effective transfer of force and increase the reliance on the lower back rather than allowing the legs and hips to do the majority of the work.
• Lift the tire upward instead of driving it forward: Lifting the tire straight up can increase the strain on the back and does not take advantage of the forward momentum that helps in flipping the tire. The most effective tire flip involves a combination of lifting and pushing, where the tire is driven up and forward in a smooth motion.
• Push with the arms first: While the arms do play a role in flipping the tire, initiating the movement with an arm push can lead to less power being generated. The initial push should come from the power generated by the legs and hips with the arms guiding the direction and assisting in the lift.

By focusing on keeping the hips slightly below the shoulders, the athlete can ensure a more powerful and safer tire flip by using the strength of their lower body effectively while minimizing the risk of injury.

Correct answer: Carbon and hydrogen

Carbohydrates and fatty acids both contain carbon, oxygen, and hydrogen molecules, but fatty acid chains have a greater proportion of carbon and hydrogen compared to oxygen and thus provide more energy per gram. Fats provide approximately 9 kcal/g while carbohydrates and protein supply roughly 4 kcal/g.