CSCS Prep Questions

What is the most common duration used for a microcyle during periodization? A. 1 week B. 2 weeks C. 1 month

A. 1 week Microcyle is several days to 2 weeks with the most common duration of 1 week. Mesocycle is between 2-6 weeks with the most common duration of 4 weeks. Macrocycle is several months to a year.

A collegiate softball player has been able to perform an additional two reps on her 3rd set of back squats for two consecutive workouts. The current resistance being used is 125lbs. What should the resistance be increased to for the next training session? A. 135lbs B. 145lbs C. 140lbs

A. 135lbs 2-for-2 rule: If the athlete can successfully complete two or more repetitions in the last set in two consecutive workouts for any given exercise, then the load should be increased. Relative load increases of 2.5% to 10% can be used as a guideline when adding resistance to an exercise.

What are the recommended quidelines for the minimum professional-to-participant ratios in an strength and conditioning environment for junior high school, high school, and college? A. 1:10 junior high school/ 1:15 high school/ 1:20 college B. 1:20 junior high school/ 1:15 high school/ 1:10 college C. 1:15 junior high school/ 1:10 high school/ 1:20 college

A. 1:10 junior high/ 1:15 high school/ 1:20 college

The minimum recommended walkway and clearance distance around training equipment for a strength and conditioning facility is __________. A. 36" B. 48" C. 24"

A. 36inches

Which of the following exercise would be considered a structural core exercise? A. Deadlift B. Bench press C. Pull ups

A. Deadlift Core exercises recruit one or more large muscle areas, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport

A professional cyclist is looking to increase their final push performance towards the end of their race distance in hopes of beating their personal best time. Which type aerobic endurance training is best suited to increase their end of race performance? A. High-Intensity Interval Training B. Pace/Tempo training C. Long, slow distance (LSD) training

A. High-Intensity interval training Beneficial for improving running speed and economy especially towards the later stages of an aerobic endurance race when the "final kick" or "push" is needed to pass a competitor or set a record or personal best time.

A track and field athlete is preparing for the 100-meter dash. Her current training regimen includes resisted sprint training using resistance bands. What beneficial adaptations does this type of training focus on? A. Increased acceleration and lower body power B. Increased stride length and decreased ground contact time C. Increased stride frequency and decreased ground contact time

A. Increase acceleration and lower body power. Resisted sprint training using resistance bands helps to increase acceleration and lower body power but can decrease stride length and frequency and increase ground contact time if used excessively. A balance training program should be implemented to optimize sprinting mechanics and increase stride length and frequency while decreasing ground contact time.

A 16-year-old swimmer is training to improve her leg strength. Her 1 RM back squat is 115lbs. She is currently on a program that involves 3 sets of 6 reps at 90lbs. What change would you recommend in order to help increase her strength? A. Increase the resistance used B. Increase the total number of sets C. Increase the amount of reps performed in each set

A. Increase the resistance used. The current resistance is 78% of 1 RM which falls below the recommended resistance of >85% of 1 RM for strength training.

What are the primary muscles targeted during an overhead medicine ball throw? A. Lats, pec major, abdomen B. Erector spinae, pec major, abdomen C. Pec major, upper trap, abdomen

A. Lats, pec major, abdomen

An NCAA Division 1 female volleyball player has the following test statistics. What area should she aim to improve during training and what training methods are most appropriate to achieve the desired outcome? -1RM bench press: 105lbs -1RM squat: 170lbs -T-test: 10.2 seconds -Vertical Jump: 18" inches -300 yard shuttle test: 67.5 seconds A. lower body power by use of lower body plyometric training B. upper body strength by use of periodization training C. lower body strength by use of hypertrophy training

A. Lower body power by use of lower body plyometric training. Her vertical jump height of 18" is below average of 20.8" of NCAA Division 1 female volleyball players. Increasing her lower body power will help to improve her vertical jump height.

What is the appropriate weight to use during the YMCA bench press test for both male and female athletes? A. Male: 80lbs/ Female: 35lbs B. Male: 100lbs/ Female: 50lbs C. Male: 90lbs/ Female: 45lbs

A. Male: 80lbs Female: 35lbs

A high school football player has a training goal to improve his power snatch. As his strength and conditioning coach what exercise order would you recommend he use? A. Power snatch, Romanian Deadlift (RDL), push jerk B. Romanian Deadlift (RDL), Power Snatch, push jerk C. Push Jerk, Power snatch, Romanian Deadlift (RDL)

A. Power snatch, Romanian Deadlift (RDL), Push Jerk The exercise order should go as follows: Power, Core exercises, then assistance exercises

Once an athlete has learned the movement patterns of lateral agility drills such as the T-test, Ladder drills, Pro agility test, and the Carioca drill, their focus should be on which of the following to enhance performance during the tests? A. Quick foot placement B. Addicting/ abducting the legs during lateral movement C. Moving the arms rapidly in the transverse plane

A. Quick foot placement

A soccer player falls down on multiple attempts during the backpedaling portion of a T-test. What would your recommendation be to prevent their loss of balance? A. Increase step length B. Increase foot-speed C. Decrease speed of backpedal

A. increased step length

A 33 year old male triathlete has the following test statistics. Based on the information given what is his limiting factor for aerobic endurance and how can it be improved through a proper training program? -VO2 Max: 68 -Margaria-Kalamen Test: 1655 Watts -12-Minute Run: 1.75 miles -Lactate Threshold: 65% of VO2 max -Body Fat percentage: 8% A. Lactate threshold and can be improved through pace/tempo training B. VO2 max and can be improved through long slow distance (LSD) training C. Lower body power and can be improved through High-Intensity Interval Training

A. lactate threshold and can be improved through pace/tempo training. His lactate threshold of 65% of V02Max is lower than the average of 75% of V02Max (maximum oxygen intake). Pace/tempo training improves lactate threshold and running economy by training at or slightly above race pace or at the lactate threshold for 20-30 minutes per session 1-2 times per week.

What are the most appropriate tests to perform with the following athlete prior to beginning his preseason training program? *19-year-old baseball shortstop that is 6ft tall and weighs 200lbs* A. vertical jump, 10-yard dash, pro-agility test, skinfold measurements B. 40-yard dash, 1RM back squat, yo-yo intermittent test, girth measurements. C. vertical jump, 1RM bench press, 300-yard shuttle run, sit-and-reach test

A. vertical jump, 10-yard dash, pro agility test, skinfold measurement. These assessments are the most sport-specific to his position. The skinfold measurements will assess his body fat percentage to see if he falls in the average range for shortstops who tend to be the leanest players around 9.2% fat.

A male NCAA Division I basketball player has the following stats: 1RM bench press= 230lbs / 1RM squat 280lbs. What 1RM power clean weight is associated with these test results? A. 250lbs B. 220 lbs C. 205 lbs

B 220lbs

What is the recommended ceiling height range of a strength and conditioning facility? A. 14-16 feet B. 12-14 feet C. 10-12 feet

B. 12-14 feet

A 22-year-old collegiate baseball player has a resting heart rate of 50bpm. Using the Karvonen formula, calculate his target heart rate if he is to train at 85% intensity. A. 185 bpm B. 176 bpm C. 168 bpm

B. 176bpm Target Heart Rate= (Max HR - Resting HR) x % of Intensity + resting HR Max HR= 220-age (22yo)--> 220-22=198 198-50bpm= 148HRR 148x0.85= 125.8 125.8+50= 175.8--> round to 176bpm

An athlete is in the general preparatory period of resistance training during their off season. What are the recommended sets, reps, and volume during this stage? A. 2-6 sets/ 2-6 reps/ Moderate to high volume B. 3-6 sets/ 8-20 reps/high volume C. 2-5 sets/ 2-5 reps/ low volume

B. 3-6 sets, 8-20 reps, high volume Hypertrophy, strength endurance training of low to moderate intensity at 50-75% of 1 RM is associated with the general preparatory phase of training or off-season.

If an athlete can deadlift 225lbs for 10 repetitions which is their predicted 1RM? A. 280 lbs B. 300 lbs C. 320 lbs

B. 300lbs 225/0.75=300 Use the predicted 1RM chart to calculate

An athlete is training using a HIIT protocol for 40-yard dash sprint intervals. They are performing 8 sprints with 20 seconds rest between sets. The sprint times for each set are listed below. What would you recommend they change in order to maintain their goal of <5second sprint times for each set? 1st= 4.7seconds 2nd= 4.9 seconds 3rd= 5 seconds 4th= 5 seconds 5th= 5.2 seconds 6th= 5.3 seconds 7th= 5.6 seconds 8th= 5.7 seconds A. 10 sets with 30-sec rest intervals B. 8 sets with 60-second rest intervals C. 6 sets with 20-second rest intervals

B. 8 sets with 60-second rest intervals This work-to rest ratio of 1:12 falls in the recommended range for the Phosphagen system which is targeted during sprint intervals. Their current work-to-rest ratio of 1:4 is insufficient and falls in the recommended range for glycolytic system training.

Which of the following arm actions is most appropriate while running a marathon? A. arm action initiated at the shoulder B. arm action initiated from the elbows C. swing arms diagonally across the body

B. Arm action initiated from the elbows Initiating arm action from the elbows during distance races enhances running economy and reduces fatigue by eliminating excessive movement at the shoulder

The correct starting position for the pro agility test is described as follows: A. Athlete begins at the starting line using a three point stance B. Athlete beings by straddling the center line ushering a three point stance C. Athlete begins by standing at the center line in a staggered stance

B. Athlete begins by straddling the center line using a three-point stance

You notice an athlete is excessively arching their lower back and lifting heels off the ground during a flat bench press exercise. What instruction should you give them to maintain proper form? A. Place the feet up on the end of the bench to maintain neutral spine B. Brace the core and maintain the five-point body contact position with feet placed flat on the ground C. Drive the hips up to assist with the lift and prevent injury to the lower back

B. Brace the core and maintain the five-point body contact position with feet placed flat on the ground.

A baseball pitcher is recovering from a shoulder injury to his throwing arm. You are instructed by the sports medicine team to perform resistance band lateral and front raises using a partial range of motion at a 45degree angle. During the exercise you notice the athlete could likely increase his ROM. What should you do in this situation? A. Continue performing the movement as directed until instructed otherwise B. Consult the sports medicine team marketing them aware of your observation C. Instruct the athlete to perform the movements at an increased ROM while using proper form

B. Consult the sports medicine team making them aware of your observation. Adjusting this exercise on your own falls outside of the scope of practice for a CSCS professional. Open communication among the entire sports medicine team is key to ensuring that best recommendations and results for the athletes.

What is the recommended spotting technique when an athlete is performing an overhead dumbbell press? A. Spotting at the elbows of the athlete through a full range of motion B. Helping through any "sticking point" while spotting at forearms near the wrists C. Keeping hands on the weight while the athlete perform the exercise.

B. Helping through any "sticking point" while spotting at forearms near the wrists

You notice an athlete has their knees and elbows slightly flexed during the catch portion of a push jerk power exercise. What should you instruct the athlete to do in this position? A. Extend the knees while fully extending the elbows B. Keep the knees slightly flexed while fully extending the elbows C. Extend the knees while keeping the elbows slightly flexed

B. Keep the knees slightly flexed while fully extending the elbows

What bar position used during a barbell back squat allows an athlete to lift the most weight and why? A. High bar position due to increased leverage of a longer lever arm B. Low bar position due to increased mechanical advantage of a shorter lever arm C. Low bar position due to decreased hip and knee flexion during the lift

B. Low bar position due to the increases mechanical advantage of a shorter level arm.

A cyclist has indicated that their quad muscles are fatiguing midway through the intended race distance during preparation for an upcoming competition. Which of the following would increase the mechanical advantage and reduce the load put on the quads during cycling? A. Raise the seat height B. Lower the seat height C. Move the seat forward

B. Lower the seat height The higher the seat, the more quadriceps are recruited. Lower the seat, the more the hamstrings are recruited due to lower knee extension angles which increases their mechanical advantage across the knee. Aim for optimal seat height to balance the use of both the quads and hamstrings during cycling.

Which of the following actions would result in an athletes optimal vertical jump height based on properly using the stretch-shortening cycle (SSC)? A. Slow eccentric loading phase followed by a rapid concentric phase B. Rapid eccentric loading phase followed by a rapid concentric phase C. Slight delay during the amortization phase followed by a rapid concentric phase

B. Rapid eccentric loading phase followed by rapid concentric phase. The stored energy used in the stretch-shortening cycle (SSC) is lost if there is a delay in the eccentric or amortization phases.

Which of the following statements correctly describes the meaning of test validity? A. A measure of the degree of consistency or repeatability of the test B. The degree to which a test measures what it is supposed to measure C. The process of analyzing test results for the purpose of making decisions

B. The degree to which a test measures which it is supposed to measure.

Which of the following statement correctly describes the principle of specificity? A. The product of force and displacement (sometimes referred to as load moved over a distance) B. Only the muscle that are trained will adapt and change in response C. As the body adapts to a given stimulus, an increase in stimulus is required for further adaptations and improvements

B. The principle of specificity states that only the muscles that are trained will adapt and change in response. Also known as the SAID principle (Specific, adaptations to imposed demands)

What is the purpose of an athlete signing a waiver prior to beginning a strength and conditioning program? A. To protect the strength and conditioning professional against negligence. B. To make the athlete aware of the inherent risks associated with the program and release the strength and conditioning facility from liability of those risks. C. Written permission from the athlete obtained prior to sharing confidential information.

B. To make the athlete aware of the inherent risks associated with the program and release the strength and conditioning facility from liability of those risks.

A male NCAA Division I collegiate basketball player has the following test statistics. What areas should he focus on during his off-season and pre-season training program? -1RM Bench Press: 195 lbs -1RM Squat: 280 lbs -1RM Power Clean: 220 lbs -Vertical Jump: 29 inches -Pro Agility Test: 4.60 seconds A. Lower body power and lower body agility B. Upper body strength and lower body agility C. Lower body strength and lower body agility

B. Upper body strength and lower body agility His 1RM bench press of 195lbs falls in the 20th percentile rank which is below the average (60th percentile) rank of 230lbs. His pro agility test time of 4.60 seconds falls in the 10th percentile rank which is below the average (60th percentile) rank of 4.39 seconds.

A collegiate volleyball player is in the peaking phase of her strength training program. What should her sets, reps, and intensity be to best prepare for the upcoming season? A. 3 sets, 6 reps, 85% of 1RM B. 2 sets, 8 reps, 75% of 1RM C. 3 sets, 1 rep, 95% of 1RM

C. 3 sets, 1 rep, 95% of 1 RM The peaking phase requires very low volume at either a very high or very low intensity in order to optimize training effects for the upcoming competition or season.

What is the recommended group position of the spotter while an athlete is performing a flat barbell bench press exercise? A. Hook grip position B. Pronates grip position C. Alternated grip position

C. Alternated grip position This position is recommended as it prevents the bar from rolling out of the spotters hands if they need to take the weight from the athlete.

Which of the following plyometric exercises targets the same muscles and movement pattern used during a walking lunge exercises? A. Power skips B. single-leg hops C. cycled split squat jumps

C. Cycled split squat jumps

Which of the following is considered contraindicated for youth plyometric training? A. single-leg hops B. Overhead medicine ball throws C. Depth Jumps

C. Depth jump These are contraindicated for the youth due to the intensity and stress they put on the skeletal system which can damage the growth plates in preadolescent individuals.

Which of the following muscle actions is most likely to cause delayed onset muscle soreness (DOMS)? A. Concentric B. Isometric C. Eccentric

C. Eccentric. Using forced negative or increased eccentric work during resistance training can lead to greater delayed onset muscle soreness (DOMS)

Which of the following correctly describes the appropriate movement sequencing during the drive phase while using rowing ergometer machine? A. Extend the hips and knees, flex the elbows pulling the handle toward the clavicle. B. Flex the elbows, extend the hips and knees pulling the handle towards the abdomen. C. Extend the hips and knees, flex elbows pulling the handle towards the abdomen.

C. Extend the hips and knees, flex elbows pulling the handle towards the abdomen

Which of the following correctly describes the second pull movement sequence of the power clean and power snatch exercise? A. Extend the hips, knees and ankles, flex the elbows upward, shrug the shoulders to begin pulling the body under the bar B. Shrug the shoulders upward, extend the hips, knees, and ankles, flex the elbows to begin pulling the body under the bar C. Extend the hips, knees, and ankles, shrug the shoulders upward, flex the elbows to begin pulling the body under the bar

C. Extend the hips, knees, and ankles, shrug the shoulders upward, flex the elbows to begin pulling the body under the bar.

The following exercises are included in a training session: Back squat, Hang Clean, and Pull-ups. Which exercises is most appropriate to perform first? A. Back squat B. Pull ups C. Hang clean

C. Hang clean Power exercises should always be performed first

An athlete is using combination training involving both aerobic and anaerobic activities. This method of training is likely to result in which of the following outcomes? A. Increased aerobic capacity/ increased strength B. Decreased aerobic capacity/ increased strength C. Increase aerobic capacity/ decreased strength

C. Increase aerobic capacity/ decreased strength Combination training can be detrimental when attempting to increase strength. Training goals should be focused on one desired outcome (Endurance, strength, power) at a time using the SAID principle. Specific Adaptations to Imposed Demands

A strength and conditioning coach is conducting the following tests for a high school soccer team before and after their preseason training program: Pro Agility Test, Margaria-Kalamen Test, 300-yard (274m) shuttle, 12-minute Run. WHat should the strength and conditioning coach do to ensure the test statistics reliability? A. Equally encourage the players during each test while allowing adequate rest. B. Perform the tests on different days to allow for optimal performance. C. Repeat the tests in the same order with the same warm-up and rest intervals

C. Repeat the test in the same order with the same warm-up and rest intervals

What is the appropriate sequence when performing a plyometric depth jump? A. Step down from the box landing on both feet, then upon landing squat as low as possible in order to activate the muscles to jump as high as possible. B. Jump down the box landing on both feet, then upon landing immediately jump as high as possible. C. Step down from the box landing on both feet, then upon landing immediately jump as high as possible

C. Step down from the box landing on both feet, then upon landing immediately jump as high as possible.

The first transition period of resistance training in the periodization model focuses on which of the following phases? A. Hypertrophy/ strength endurance phase B. Basic strength phase C. Strength/power phase

C. Strength/ power phase The first transition period is associated with this type of training during the Pre-season to prepare for the upcoming competitive season.

A collegiate tennis player is in the planning stages of their preseason training program. What assessments are most appropriate to assess this athlete? A. Pro agility test, 1RM bench press, 300-yard shuttle run B. 505 agility test, 1RM power clean, 12-minute run C. T-test, vertical jump, yo-yo intermittent recovery test

C. T-test, vertical jump, yo-yo intermittent recovery test. The t-test closely relates to tennis as it mimics the sport specific movements (forwards, backwards, and lateral) while facing the opponent. The vertical jump is beneficial to assess lower body power needed during serving and jumping to reach high to hit the ball. The yo-yo intermittent recovery test assess aerobic capacity by utilizing short burst of intensity followed by short recovery periods which are seen during a tennis match.

A long-distance cyclist is likely to have more of which type of muscle fibers in relation to other types? A. Type IIa B. Type IIx C. Type I

C. Type I Aerobic endurance athletes such as cyclist, marathon runners, and swimmers typically have a higher ratio of type I (slow twitch) muscle fibers.

A high school lacrosse team is set to perform the following tests to assess their abilities. In what order should these tests be performed? A. 1RM bench press, 300-yard shuttle run, Vertical jump, 505 agility test B. 505 agility test, Vertical jump, 300-yard shuttle run, 1 RM bench press C. Vertical jump, 505 agility test, 1 RM bench press, 300-yard shuttle run

C. Vertical jump, 505 agility test, 1RM bench press, 300-yard shuttle run. Testing order should go as follows: Non-fatiguing tests, agility tests, maximum power and strength tests, sprint tests, local muscular endurance tests, fatiguing anaerobic capacity tests, aerobic- capacity tests. Note: Although the vertical jump is considered a power movement it is very short in duration and considered "non-fatiguing" so should be performed first for optimal results.