CSCS Prep: Exercise Techniques

The number of required spotter is dependent on all EXCEPT which of the following? a. The load being lifted b. The number of strength coaches available c. The experience and skill of the athlete and spotters d. The physical strength of the spotters

b. The number of strength coaches available

Which of the following is the correct protocol for the hold-relax PNF technique? a. 10-second passive pre-stretch, isometric contraction for 6 seconds, passive stretch for 30 seconds b. 10-second passive pre-stretch, isometric contraction for 6 seconds, passive stretch for 10 seconds c. 6-second passive pre-stretch, isometric contraction for 10 seconds, passive stretch for 30 seconds d. 6-second passive pre-stretch, isometric contraction for 10 seconds, passive stretch for 10 seconds

a. 10-second passive pre-stretch, isometric contraction for 6 seconds, passive stretch for 30 seconds

Static stretches should be held for about how many seconds and for how many sets? a. 30, 2-3 b. 30, 3-5 c. 10, 2-3 d. 10, 3-5

a. 30, 2-3

Which athlete would benefit most from agility work on most days of the week? a. A soccer midfielder b. A baseball pitcher c. A shot putter d. A swimmer

a. A soccer midfielder

Which athlete would benefit most from plyometrics at least three days per week? a. A cross country runner a. A soccer midfielder c. A figure skater d. A swimmer

a. A soccer midfielder

During agility exercises, weight should be concentrated on what part of the foot? a. Forefoot b. Midfoot c. Hind foot d. Heel

a. Forefoot

Tire flipping, kettlebells, sandbags, and battle ropes are implements best reserved for which of the following? a. Highly trained athletes b. Younger athletes c. Athletes rehabbing injuries d. Newer athletes

a. Highly trained athletes

Benefits of bodyweight exercises include all BUT which of the following? A) They increase relative strength B) They increase absolute strength C) They can be performed on the field or away from the gym D) Athletes can often complete many reps, improving muscular endurance

B) They increase absolute strength

Benefits of Valsalva maneuver include all EXCEPT which of the following? a. Increases blood pressure b. Increases torso rigidity c. Decreases compressive forces on the intervertebral disks d. Supports the normal lordotic lumbar spine

a. Increases blood pressure

Correct spotting position include all BUT which of the following? a. Knees locked b. Feet flat on the floor c. Hands up in ready position d. Erect, neutral spine

a. Knees locked

Box jumps, depth jumps, and medicine ball throws are examples of what type of training? a. Plyometrics b. Agility exercises c. Non-traditional modalities d. Speed training

a. Plyometrics

What is the name for the grip pattern where palms face the floor and the knuckles face the ceiling? a. Pronated grip b. Supinated grip c. Hook grip d. False grip

a. Pronated grip

Free weight exercises have all of the following benefits over resistance machines EXCEPT which of the following? a. They may be completed without a spotter. b. They can improve core stability. c. They can provide a more sports-specific strength training method. d. Each exercise can be performed in a variety of ways, rather then strictly dictated in one certain way.

a. They may be completed without a spotter.

Which direction should the palms face when using a supinated grip? a. Upward toward the face b. Downwards toward the feet c. Inward towards the hips d. Out laterally away from the body

a. Upward toward the face

With which of the following athletes should you use extra precaution when programming plyometric exercises? a. A distance runner b. 250-pound lineman c. A female athlete d. A figure skater

b. 250-pound lineman

In order of decreasing percentage of total training volume, for a distance runner's program, which of the following would you suggest for the given activities? a. Cardiovascular/metabolic conditioning, muscle endurance, agility training, plyometrics b. Cardiovascular/metabolic conditioning, muscular endurance, plyometrics, agility training c. Cardiovascular/metabolic conditioning, agility training, muscular endurance, plyometrics d. Cardiovascular/metabolic conditioning, plyometrics, muscular endurance, agility training

b. Cardiovascular/metabolic conditioning, muscular endurance, plyometrics, agility training

All BUT which of the following are forms of PNF technique? a. Contract-relax b. Contract-relax with agonist contraction c. Hold-relax with agonist contraction d. Hold-relax

b. Contract-relax with agonist contraction

Which type of stretching should be done prior to workouts and which type of stretching should follow the workout? a. Static, dynamic b. Dynamic, static c. Flexibility, dynamic d. Dynamic, flexibility

b. Dynamic, static

For most strength exercises, which of the following breathing patterns is optimal? a. Inhale through the mouth during the concentric phase and exhale through the nose during the eccentric phase. b. Exhale through the mouth during the concentric phase and inhale through the nose during the eccentric phase c. Inhale through nose during the concentric phase and exhale thorough the mouth during the eccentric phase d. Exhale through the nose in the concentric phase and inhale through the mouth during the eccentric phase

b. Exhale through the mouth during the concentric phase and inhale through the nose during the eccentric phase

When using starting blocks for sprinting, which of the following best describes optimal hand position? a. Hands should be slightly less than shoulder-width apart with the fingers held together and thumbs under the shoulders b. Hands should be slightly wider than shoulder-width apart with the fingers held together and thumbs under the shoulders. c. Hands should be slightly less than shoulder-width apart with the fingers spread apart and thumbs under the armpit. d. Hands should be slightly wider than shoulder-width apart with the fingers spread apart and thumbs under the armpits.

b. Hands should be slightly wider than shoulder-width apart with the fingers held together and thumbs under the shoulders.

Benefits of static stretching include all EXCEPT which of following? a. It improves muscle-joint tension relationship b. It can warm up muscles prior to workout c. It can increase joint laxity d. It can reduce risk of injury

b. It can warm up muscles prior to workout

Golgi tendon organs are stimulated in PNF stretching and cause relaxation of which of the following? a. The antagonist muscle by its own contraction b. The stretched muscle by its own contraction c. The antagonist muscle by contracting the stretched muscle. d. The stretched muscle by contracting the antagonist muscle

b. The stretched muscle by its own contraction

During a heavy front-loaded squat there should be how many spotter(s) who should be positioned in what location? a. 1, in the middle of the bar in front of the lifter b. 1, in the middle of the bar behind the lifter c. 2, on either end of the bar d. 2, one in front of and one behind the lifter

c. 2, on either end of the bar

Depth achieved during a squat is often limited by which of the following? a. Knee injuries b. Hamstring tightness c. Achilles tendon tightness d. Gastrocnemius (calf) weakness

c. Achilles tendon tightness

When spotting over-the-face barbell exercises, the spotter should use what type of grip on the bar? a. Hook grip b. Pronated grip c. Alternated grip d. Supinated grip

c. Alternated grip

In order of decreasing frequency for a tennis player's training program, which of the following would you suggest for the given activities? a. Speed training, cardiovascular conditioning, plyometrics, agility training b. Cardiovascular conditioning, speed training, agility training, plyometrics c. Cardiovascular conditioning, agility training, speed training, plyometrics d. Agility training, speed training, plyometrics, cardiovascular conditioning

c. Cardiovascular conditioning, agility training, speed training, plyometrics

Negative resistance training is be described as which of the following? a. Reducing training volume prior to competition to taper and improve performance b. A detraining effect that occurs when athletes fail to train with high enough frequency c. Lifting heavier weights on the lowering, eccentric portion and getting assistance during the concentric phase d. Lifting heavier weights on the lifting, concentric portion and getting assistance during the lowering, eccentric phase

c. Lifting heavier weights on the lowering, eccentric portion and getting assistance during the concentric phase

What is the most challenging part of a strength exercise called? a. Eccentric phase b. Concentric phase c. Sticking point d. Maximal

c. Sticking point

Which of the following factors is most influential in improving sprinting speed? a. Leg length b. Stride length c. Stride rate d. Impulse time

c. Stride rate

Benefits of resistance machines include all BUT which of the following? a. They can be used easily without a spotter b. They can be particularly helpful for newer athletes to learn proper form and control the motion within the desired plane of movement c. They can improve sports-specific movements and strength, incorporating core stability d. Athletes can often lift higher maximal weights and isolate specific muscles, improving absolute strength

c. They can improve sports-specific movements and strength, incorporating core stability

When using free weights, how many points of contact should be made for supine and seated exercises? a. 2 b. 3 c. 4 d. 5

d. 5

Which of the following is NOT an adaptation to chronic cardiovascular conditioning? a. Increased heart chamber size b. Increased stroke volume c. Increased cardiac output d. Increased submaximal heart rate

d. Increased submaximal heart rate

Incorporating yoga training into an athlete's regimen can be beneficial in all BUT which of the following ways? a. It improves core strength b. It improves flexibility c. It improves mental focus and relaxation d. It improves absolute strength

d. It improves absolute strength

Which of following anatomic structures detects rapid movement and initiates the stretch reflex? a. Extrafusal muscle fibers b. Mechanoreceptors c. Golgi tendon organs d. Muscle spindles

d. Muscle spindles

Activation of muscle spindles is decreased in which of the following stretching methods? a. Dynamic b. Passive c. Static d. PNF

d. PNF

Spotters should be used for all EXCEPT which of the following exercises? a. Dumbbell chest press b. Incline barbell bench press c. Front squat d. Power jerk

d. Power jerk

Mirrors and video analysis can be helpful in which of the following ways? a. Correct improper form b. Allowing a strength coach to focus less on monitoring athletes c. Correct improper technique d. Providing visual feedback regarding technique

d. Providing visual feedback regarding technique

An athlete has medial tibial stress syndrome, which of the following cardiovascular equipment is NOT a wise choice? a. Arm ergometer b. Elliptical c. Spin bike d. Treadmill

d. Treadmill