HK Applied CSCS Practice Questions
Which of the following exercises is a closed kinetic-chain exercise? • a. front squat • b. lat pulldown • c. leg (knee) curl • d. shoulder press
A
What type of training method should be added to a distance runner's aerobic endurance training program to increase the athlete's lactate threshold? • a. flexibility • b. interval • c. plyometric • d. resistance
B
Before an athlete can use the equipment in a strength and conditioning facility, what should the athlete obtain? • a. approval by the athletic director • b. completed parent or guardian release form • c. preparticipation physical evaluation • d. signed informed consent form
c
How much space should an athlete have to safely perform the back squat exercise with an Olympic-style bar in a squat rack, based on a 10-foot (3 m) user space width? • a. 60 ft2 (5.57 m2) • b. 70 ft2 (6.50 m2) • c. 100 ft2 (9.29 m2) • d. 130 ft2 (12.08 m2)
A
It is difficult for an athlete to correctly perform a depth jump because the amortization phase is too long. Which of the following adjustments is most appropriate for addressing this problem? • a. Decrease the height of the box. • b. Discontinue the depth jump. • c. Focus on absorbing the landing. • d. Try the jump using just one leg.
A
Which of the following describes the incline dumbbell bench press exercise? • a. multijoint chest exercise • b. multijoint shoulder exercise • c. single-joint assistance exercise • d. single-joint core exercise
A
Which of the following occurs during the countermovement for the double-leg tuck jump exercise? • a. hip flexion • b. knee extension • c. plantar flexion • d. shoulder flexion
A
Which of the following tests is the BEST indicator of a softball player's ability to run the bases? • a. 40-yard (37 m) sprint • b. 300-yard (274 m) shuttle run • c. hexagon test • d. vertical jump
A
Which of the following types of exercises is recommended for a beginning resistance training program that improves balance, coordination, and strength of isolated muscles? • a. multijoint free-weight exercises • b. multijoint machine exercises • c. single-joint free-weight exercises • d. single-joint machine exercises
A
. In which of the following periodization phases does higher-volume, lower-intensity training change to lower-volume, higher-intensity training? • a. preparatory • b. first transition • c. competition • d. active rest
B
A 32-year-old distance runner has a resting heart rate of 48 bpm. Assuming an exercise intensity of 80%, and based on the Karvonen method, what is her target heart rate? • a. 112 bpm • b. 150 bpm • c. 160 bpm • d. 186 bpm
B
After testing John's fitness level, the strength and conditioning professional decides that John needs to focus on improving the muscular strength of his lower body. Which of the following is the BEST type of exercise to incorporate into John's program? • a. double-leg bound • b. front or back squat • c. PNF for the quadriceps • d. one-leg contralateral deadlift
B
In the lowest body position during the forward movement phase of the lunge exercise, the lead knee should be • a. nearly fully extended • b. over the lead foot • c. slightly behind the lead foot • d. slightly flexed and 1 to 2 inches (2.5-5 cm) off the floor
B
Typically, what percentage of the 1RM allows an athlete to perform 15 repetitions in the shoulder press exercise? • a. 60% • b. 65% • c. 67% • d. 70%
B
Which of the following athletes benefits the MOST from agility training? • a. 400-meter sprinter • b. American football receiver • c. javelin thrower • d. short-distance cross-country runner
B
Which of the following describes the lateral shoulder raise exercise? • a. multijoint shoulder exercise • b. single-joint assistance exercise • c. multijoint upper-back exercise • d. single-joint core exercise
B
Which of the following is occurring when a runner's foot hits too far in front of the body's center of gravity, leading to greater shock and a slight braking effect? • a. overreaching • b. overstriding • c. poor stride frequency • d. poor torso position
B
Which of the following muscles is primarily responsible for causing plantar flexion during the standing calf (heel) raise exercise? • a. anterior tibialis • b. gastrocnemius • c. soleus • d. tensor fasciae latae
B
Which of the following variations of the technique used for the standard push-up exercise will increase the stress placed on the triceps the MOST? • a. keeping the hips above the level of the head and feet during the exercise • b. keeping the upper arms next to the torso during the exercise • c. placing the hands next to each other on the floor • d. placing the hands on the side of a bench with the feet still on the floor
B
Which of the following is the BEST recommendation to give an athlete who is using the T-test as a drill to improve agility? • a. "As you approach the middle cone, round it to lower your time." • b. "Cross your feet as you shuffle between cones." • c. "Face forward for the entire test." • d. "Make sure to touch the outside cones with your foot."
C
Which of the following muscles is eccentrically involved during the backward movement phase of the seated chest press exercise? • a. biceps brachii • b. latissimus dorsi • c. pectoralis major • d. trapezius
C
Which of the following tests estimates an athlete's body composition? • a. body mass index • b. limb circumferences • c. skinfold measurements • d. waist-to-hip ratio
C
Which of the following combinations of load and repetitions will cause the GREATEST increase in muscular hypertrophy? • a. 65% 1RM for 8 repetitions • b. 75% 1RM for 8 repetitions • c. 65% 1RM for 10 repetitions • d. 75% 1RM for 10 repetitions
C
Which of the following is a core exercise that is BEST for training the primary muscles of the swing limb of a soccer kick? • a. front step lunge • b. glute-ham raise • c. leg (knee) extension • d. standing calf (heel) raise
C
. Performing which of the following movements during a flexibility test invalidates the test? • a. ballistic • b. PNF • c. static • d. stretch-hold
A
Alfonso is a collegiate baseball player, and his 1RM in the power clean is 240 pounds (109 kg). How does his score rank? • a. above average • b. average • c. below average • d. poor
A
All of the following muscles are involved in performing the bent-knee sit-up exercise EXCEPT • a. erector spinae • b. external oblique • c. internal oblique • d. rectus abdominis
A
How frequently should the cables and belts of the resistance training machines in a strength and conditioning facility be inspected? • a. daily • b. 2 or 3 times a week • c. once a week • d. once a month
A
. In a strength and conditioning facility, what should the minimum space be between the floor and the bottom edge of a mirror attached to the wall? • a. 12 inches (30 cm) • b. 16 inches (41 cm) • c. 20 inches (51 cm) • d. 24 inches (61 cm)
C
A strength and conditioning professional is preparing to test athletes on a high school American football team. The decisions about what tests to perform are based on • a. an athlete's age • b. an athlete's sport skill • c. the specific sport • d. the upcoming sport season
C
All of the following items are included or described in an emergency plan for a strength and conditioning facility EXCEPT • a. contact information for each athlete • b. ambulance facility access points • c. EMS activation procedures • d. location of first aid kits
C
Alternating upper- and lower-body exercises or alternating pushing and pulling exercises should achieve which of the following goals? • a. applying specificity in a training program • b. improving power output • c. increasing recovery time of a muscle group within a session • d. maximizing overload to a specific muscle group
C
An athlete is following a resistance training program that includes lifting loads of 90% 1RM for 4 repetitions for her core exercises. Which of the following is the BEST recommendation for the length of her rest periods between sets? • a. less than 30 seconds • b. 60 seconds • c. 3 minutes • d. more than 5 minutes
C
Athletes should devote the majority of their training time to practicing sport-specific techniques during which of the following periodization training periods? • a. preparatory • b. first transition • c. competition • d. second transition
C
During the maximum-velocity phase of sprinting, an athlete is bending forward, with her head in front of her shoulders, and with a forward curvature of her upper back. Which of the following recommendations should optimize her performance during this phase of the sprint? • a. "Keep your head behind your body's center of gravity." • b. "Lean forward even more." • c. "Maintain your current body position." • d. "Take a more upright position resembling 'running tall.'"
C
Female basketball players typically have what percentage of body fat? • a. less than 9% • b. 14% to 18% • c. 21% to 25% • d. more than 30%
C
Sprinting uphill is an example of which type of training? • a. active sprinting • b. assisted sprinting • c. resisted sprinting • d. reactive sprinting
C
The coordinative abilities of agility are most trainable in • a. preadolescence • b. adolescence • c. young adulthood • d. older adulthood
C
What is the first stage of performing a needs analysis? • a. assessing the athlete's current training status • b. determining the primary training goal • c. examining the primary movements of the sport • d. testing and evaluating the athlete
C
When an athlete performs the pull-up exercise, when should he exhale? • a. before beginning the exercise • b. during the upward movement phase • c. at the highest body position • d. during the downward movement phase
C
Which of the following combinations of RM loads and rest period lengths will increase muscular endurance the MOST? • a. 4RM, 1-minute rest • b. 4RM, 5-minute rest • c. 15RM, 1-minute rest • d. 15RM, 5-minute rest
C
. If an athlete's goal is to increase strength, which of the following is a recommended load to lift in the back squat exercise if his 1RM is 275 pounds (125 kg)? • a. 190 pounds (86.2 kg) • b. 205 pounds (93.2 kg) • c. 220 pounds (100 kg) • d. 235 pounds (106.8 kg)
D
A strength and conditioning professional needs to do a preseason assessment on a basketball team using the following tests. 1. push-up test 2. 1RM power clean 3. pro agility test 4. sit-and-reach test Which of the following testing sequences will produce the MOST reliable results? • a. 1, 2, 3, 4 • b. 2, 1, 4, 3 • c. 3, 4, 1, 2 • d. 4, 3, 2, 1
D
All of the following actions should contribute to exercise intensity progression for a plyometric training program EXCEPT • a. adding resistance with a weighted vest • b. increasing the horizontal distance of each hopping drill • c. raising the body's center of gravity in each box drill • d. replacing a single-leg drill with a double-leg drill
D
As an athlete progresses from a muscular endurance training program to a hypertrophy training program, which of the following characteristics of her training program DECREASES? • a. the load she lifts • b. the number of exercises she completes • c. the number of sets she completes • d. the number of repetitions she completes
D
When scheduling the strength and conditioning facility, which of the following teams normally has priority? • a. the baseball team during their postseason • b. the basketball team during their preseason • c. the soccer team during their postseason • d. the volleyball team during their competition season
D
Which of the following actions should increase the reliability of measuring elapsed time with a stopwatch? • a. Anticipate the firing of the starting gun. • b. Hold the stopwatch in the nondominant hand. • c. Stop the stopwatch just before the athlete crosses the finish line. • d. Use the index finger to start and stop the stopwatch
D
Which of the following exercises is a plyometric jump-in-place drill? • a. jump and reach • b. jump over barrier • c. lateral box jump • d. single-leg vertical jump
D
Which of the following instructions is recommended when using a stair climber? • a. Place the entire foot on the pedal to start, but allow the heels to lift off as each pedal rises. • b. Lean forward slightly, especially as the workout becomes harder. • c. Lock out the knees at the bottom of each step. • d. Hold the handrails for balance if necessary.
D
Which of the following is a shoulder exercise that specifically trains the deltoids but does not recruit the triceps? • a. dumbbell chest fly • b. machine pullover • c. one-arm dumbbell row • d. upright row
D
Which of the following work-to-rest ratios is associated with training the phosphagen energy system? • a. 1:1 • b. 1:4 • c. 1:5 • d. 1:12
D
An athlete performed the following exercises in the order indicated. 1. incline bench press 2. wide-grip bent-over row 3. standing shoulder press 4. machine seated row 5. lying triceps extension 6. hammer curl Which of the following methods was used to determine the order of these exercises? • a. alternating pushing exercises with pulling exercises • b. alternating upper- and lower-body exercises • c. compound and superset exercises • d. power, core, and then assistance exercises
a
Which of the following describes the bar path for the snatch exercise? • a. from the floor to the front of the shoulders • b. from the floor to an overhead position • c. from the floor to waist height • d. from the front of the shoulders to an overhead position
b
Which of the following is the BEST recommendation for an athlete working on the start and acceleration phases of sprinting? • a. "All of your arm action should come from your elbows." • b. "Keep your eyes focused on the ground." • c. "Jump your first stride to beat your competitors out of the blocks." • d. "Place your hands wide apart in your four-point stance."
b
. Eight weeks ago David completed the 40-yard (37 m) sprint test in 4.6 seconds. Today he completed the test in 4.5 seconds. Which of the following actions is MOST appropriate for David's sprint training program? • a. Add squat jumps. • b. Replace his back squat exercise with the lunge exercise. • c. Include more PNF stretching exercises for his hamstrings. • d. Continue with his current program
d
For which of the following exercises is a spotter recommended? • a. dumbbell lunge • b. incline dumbbell fly • c. lat pulldown • d. push press
d
What type of plyometric drill is the double-leg vertical jump? • a. depth jumps • b. jumps in place • c. multiple hops and jumps • d. standing jumps
d
