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Certified Strength and Conditioning
Specialist Examination Practice Questions
NSCA CSCS Study Review (CSCS) Questions
and Answers Exam
Skeletal System Composition - ANSWER>>206 Bones in adult body provides leverage, support, and protection Pulled on by muscles to allow the body to push or pull against external objects
Axial Skeleton - ANSWER>>Skull, Vertebral Column, Ribs and Sternum
Appendicular Skeleton - ANSWER>>Shoulder Girdle; bones of arms, wrists, hands, and pelvic girdle; bones of legs, ankles, and feet
Joints - ANSWER>>Junctions of bones
Fibrous Joint - ANSWER>>Allows virtually no movement (Sutures of skull)
Cartilaginous Joint - ANSWER>>Allows limited movement (intervetebral)
Synovial Joint - ANSWER>>Allows considerable movement (elbows/knees)
Uniaxial - ANSWER>>Hinge, rotate around one axis (elbow)
Biaxial - ANSWER>>Operate in two perpendicular planes (ankle/wrist)
Multiaxial - ANSWER>>Allow movement in all three axes (shoulder/hip)
Vertebral Column - ANSWER>>Cervical 7 (lordotic curve) Thoracic 12 (Kyphotic curve) Lumbar 5 (Lordotic) Sacral 5 ( Kyphotic) Coccygeal 3-
Curves help to distribute forces
Muscle Tissue - ANSWER>>Epimysium (outer layer) Perimysium (surrounding group of fibers/fascicules) Endomysium (surrounding individual fibers)
Fascia - ANSWER>>Delicate "cobwebby" tissue
Motor Unit - ANSWER>>Motor Neuron and the muscle fibers it innervates
Typically several hundred muscle fibers in a single motor unit
Sarcolemma - ANSWER>>The plasma membrane of a cell
Transverse Tubules - ANSWER>>Connect to plasma membrane to interior
Action potentials travel through
Ensures AP excites all parts of the muscle fiber at the same time
Sarcoplasm (muscle cytoplasm) - ANSWER>>Glycogen, myoglobin, mitochondrion
Myofibrils - ANSWER>>Contractile organelles Extend length of muscle fiber
Sarcoplasmic Reticulum - ANSWER>>Membranous sacs around each myofibril
Termination of ACh activity (rapidly broken down by AChE)
Excitation-Contraction Coupling - ANSWER>>Increase in Ca2+ concentration in the muscle starts contraction Decrease in Ca2+ stops it
Action Potentials causes Ca2+ to be released from the SR into the muscle cell
Muscle cell membrane pumps Ca2+ back into SR
Myosin binding sites are covered and the muscle relaxes
Contraction cycle - ANSWER>>ATP hydrolysis Formation of cross-bridges = myosin attaches to myosin binding sites on actin Power Stroke = crossbridges rotate, sliding the filaments Detachment of myosin from Actin = as the next ATP binds to the myosin head the myosin head detaches from binding site
Cycle will continue as long as ATP and Ca2+ Levels are high
Force Production of a Muscle - ANSWER>>Dictated by the number of crossbridges that are formed between actin and myosin
Crossbridge Cycling - ANSWER>>ATP and Calcium are necessary to cycle the actin and myosin filaments
Activation of Muscle - ANSWER>>Arrival of the action potential at the nerve terminal causes the release of acetylcholine, once a sufficient amount of acetylcholine is released an action potential is generated across the sarcolemma and the fiber contracts
Muscles with precision - ANSWER>>May have as few as one muscle fiber per motor nueron
Muscles that require less precision - ANSWER>>May have several hundred fibers served by one motor neuron
All-or-None principle - ANSWER>>All the muscle fibers in a motor unit contract and develop force at the same time
Stimulated Motor Unit - ANSWER>>Twitch Twitch Summation Tetanus of motor unit
Muscle Fiber types - ANSWER>>Type 1 (slow twitch) Type 2a (fast twitch) Type 2x (fast-twitch)
Muscle Fibers vary in their content of myoglobin - ANSWER>>Red muscle fibers have HIGH myoglobin content
White muscle fibers have LOW myoglobin content
Type 1 - ANSWER>>Slow Oxidative fibers Smallest in diameter Least powerful Red muscle fiber Generate ATP by aerobic cellular respiration High Resistant to fatigue Posture, endurance-type activities
Type 2a - ANSWER>>Fast Oxidative-Glycolytic Fibers Intermediate in diameter Red muscle fiber Generate ATP by cellular respiration and anaerobic glycolysis Moderate resistance to fatigue
Perform multijoint/muscle exercises with explosive action to optimize fast-twitch muscle recruitment
Bioenergetics - ANSWER>>The flow of energy in a biological system The conversion of macronutrients into biologically usable forms of energy
Catabolism - ANSWER>>The breakdown of large molecules into smaller molecules, associated with the release of energy
Anabolism - ANSWER>>The synthesis of larger molecules from smaller molecules Can be accomplished using the energy released from catabolic reactions
Exergonic Reactions - ANSWER>>Energy releasing reactions that are generally catabolic
Endergonic Reaction - ANSWER>>Require energy and include anabolic processes and the contraction of muscle
Metabolism - ANSWER>>Total of all catabolic or exergonic and anabolic or endergonic reactions in a biological system
Adenosine Triphosphate - ANSWER>>Allows the transfer of energy from exergonic to endergonic
ATP Hydrolysis - ANSWER>>Breaks a phosphate bond, releases energy, and leaves ADP, an inorganic phosphate (Pi), and a hydrogen ion (H+)
Energy Systems - ANSWER>>Phosphagen system Glycolysis Oxidative system
Phosphagen System - ANSWER>>Provides ATP for short-term, high intensity activities, and is active for the beginning of all exercise regardless of intensity
Creatine Kinase catalyzes the synthesis of ATP from (Creatine Phosphate) CP and ADP
Creatine Phosphate - ANSWER>>Most stores are located in muscle cells, some in circulation, body manufactures CP stores
1 molecule CP for 1 molecule ATP
80-90% after 90 seconds rest, 2-5 minutes to replenish CP stores, 8 minutes to replenish fully
Control of Phosphagen System - ANSWER>>Law of Mass Action concentrations of reactants of products in solution will drive the direction of reactions
Concentration of ATP is high = no further reaction, too low = further reaction
Glycolysis - ANSWER>>Breakdown of carbohydrates either in glycogen stored in muscle or glucose delivered in the blood to resynthesize ATP
Glucose Stores - ANSWER>>Liver & Muscles
Blood glucose 80mmol (after waking) <60 hypoglycemic >100 hyperglycemic
Glycolysis Limiting Factor - ANSWER>>ph from build up of hydrogen ions accumulating in muscle cells
"Hitting the Wall" - ANSWER>>Running out of glycogen stores, blood glucose goes to vital organs instead of muscles
Exercise intensity at which the blood lactate level begins to increase above the baseline concentration
OBLA - ANSWER>>Onset Blood Lactate Accumulation
Where the line spikes up on the graph, 2nd increase in the rate of lactate accumulation
4 mmol/L
Oxidative System - ANSWER>>Primary source of ATP at rest and low intensities
Uses carbohydrates and fats as substrates
Fat Oxidation - ANSWER>>Lipase breaks down adipose tissue into triglycerides which release free-fatty acids into the blood, where they can circulate and enter muscle fibers
FFA's enter mitochondria, broken down/form acetyl-CoA and Hydrogen protons
Acetyl CoA into Krebs Cycle Hydrogen to electron transport chain
Protein Oxidation - ANSWER>>Protein not a significant source of energy for most activities
Protein broken down into amino acids which are converted into glucose, pyruvate to produce ATP
Control of Oxidative System - ANSWER>>Isocitrate dehydrogenase is simulated by ADP and inhibited by ATP Rate of Krebs cycle is reduced if NAD and FAD are not available to accept hydrogen
ETC is stimulated by ADP and inhibited by ATP
ATP Production - ANSWER>>Inverse relationship between energy systems maxium rate of ATP and total duration of ATP it is capable of producing over time
Three Energy System Contribution - ANSWER>>Depends primarily on intensity of muscular activity and secondarily duration, at no time during rest or exercise does just one energy system provide the complete supply of energy
Creatine Phosphate Depletion - ANSWER>>Can decrease markedly (50-70%) during 5-30 seconds of high intensity exercise, 3-5 minutes partial repletion, 8 minutes complete repletion
Glycogen depletion - ANSWER>>Rate of glycogen depletion is related to exercise intensity
Repletion appears to be optimal with 0.7 - 3.0 g of carbohydrate per kilogram of body weight is ingested every 2 hours following exercise
Bioenergetic Limiting Factors - ANSWER>>
EPOC - ANSWER>>Excess Postexercise Oxygen Conxumption Oxygen uptake above resting values used to restore the body to preexercise condtion (oxygen debt)
Interval Training - ANSWER>>Emphasizes bioenergetic adaptations for a more efficient energy transfer within metabolic pathways by using predetermined intervals of exercise and rest periods
Much more training can be accomplished at higher intensities
Ex. Growth hormone and insulin Cannot diffuse across the membrane, partially because so large Binds with external receptor and a secondary messenger is activated that can enter the cell nucleus
Amine Hormone - ANSWER>>Synthesized from amino acid Tyrosine (ex. epinephrine, dopamine) or tryptophin (serotonin) Bind to membranes via secondary messengers Positive feedback (ex. childbirth) Majority of systems in body are negative feedback
Heavy Resistance Hormone Increases - ANSWER>>Hormones are secreted before, during, and after resistance exercise due to the physiological stress of resistance exercise
As few as one/two heavy resistance exercise sessions can increase the number of androgen receptors in the muscle
Mechanisms of Hormonal Interactions - ANSWER>>Combination of many different mechanisms is thought to stimulate exercise-induced hypertrophy
Physiological mechanisms that contribute to changes in peripheral blood concentrations of hormones with exercise - ANSWER>>Circadian pattern Fluid volume shifts Tissue clearance rates Venous pooling of blood Hormone interactions with binding proteins
Adaptations in Endocrine System - ANSWER>>Amount of synthesis and storage of hormones Duration of liver and other tissue clearance Number of receptors in tissue Degree of interaction with the cell nucleus
Testosterone - ANSWER>>Large muscle group exercises using an adequate volume of total work result in acute increased total testosterone concentrations in men Large muscle group exercises Heavy resistance (80-95% of 1 rm) 6 sets of 10 reps at 80% 1 rm Moderate to high volume of exercises Short rest intervals (30-60 seconds) Two years or more of resistance training experience Women have 15-20 fold lower concentrations of circulating testosterone than men do
Growth Hormone - ANSWER>>important for normal development of child Vital role in adapting to the stress of resistance training Several types of GH, different responses in body
Growth Hormone Release - ANSWER>>Affected by the type of resistance training protocol used
Short rest period types of workouts result in greater serum concentrations compared to long rest protocols of similar total work
GH comes out in bursts of release, happens with adequate deep sleep
Insulin-like Growth Factor - ANSWER>>Affected by what you eat or drink, and what your baseline levels are
IGF - ANSWER>>Help most with contractile/structural protein synthesis
Cortisol - ANSWER>>Exerts its major catabolic effects by Stimulating conversion of amino acids to carbohydrates increasing proteolytic enzymes inhibiting protein synthesis
An increased psychological preparedness for performance
Warm-Up Structure - ANSWER>>Period of aerobic exercise Stretching Period of activity similar to the upcoming activity (10-20 minutes)
RAMP Protocol - ANSWER>>Raise (Elevate body temperature, heart rate, respiration rate, circulation, joint fluid viscosity via low-intensity activities that simulate the movement patterns of upcoming activity)
Activate & Mobilize (Actively move through a ROM)
Potentiate (Perform sport-specific activities that progress in intensity until intensity meets that of training/competition)
Flexibility - ANSWER>>Measure of ROM, has static and dynamic components
Joint Structure
Age & Sex
Muscle & Connective Tissue
Stretch Tolerance
Neural Control
Resistance Training
Muscle Bulk
Activity Level
When to Stretch - ANSWER>>Following practice/competition Increased muscle temperature -> ROM improvements May also decrease muscle soreness
Or separate session following a warm up
Stretch Reflex - ANSWER>>Muscle spindles are stimulated during rapid stretch movement which will limit motion
Autogenic Inhibition - ANSWER>>Active contraction of a muscle before a passive stretch of the same muscle
GTO (reflexive muscle relaxation)
Reciprocal Inhibition - ANSWER>>Contracting the muscle opposing the muscle that is being passively stretched
GTO (reflexive muscle relaxation)
Static Stretch - ANSWER>>15-30 seconds, slow and constant
Ballistic Stretch - ANSWER>>Active muscular effort, typically bouncing-type movement, end position not held
Dynamic Stretch - ANSWER>>Functionally based stretching exercise that uses sport-specific movements to prepare the body for activity
Proprioceptive Neuromuscular Facilitation (Hold-Relax) - ANSWER>>Passive prestretch (10 seconds) Isometric Hold (6 seconds) Passive Stretch (30 seconds)
68-78 degrees with 60% relative humidity Mirrors must be 6 inches from any equipment and minimum of 20 inches above the floor
SAFETY AND FUNCTION - ANSWER>>Top priorities when one is deciding placement of equipment
Warm-Up Area Size - ANSWER>>At least 49 square feet
Circuit Training Placement - ANSWER>>24-36 inches apart from each other
Walkways 4-7 feet wide to provide enough area to move freely
Free Weights Placement - ANSWER>>36 inches between racked bars
Weightlifting Area - ANSWER>>3-4 feet of walk space between them
Policies - ANSWER>>A facility's rules and regulations; reflect the goals and objectives of the program
Procedures - ANSWER>>Describe how policies are met or carried out
Mission Statement - ANSWER>>Short and sharply focused Clear and easy to understand Defines why the organization exists Does not prescribe means Broad in scope Provides direction for upholding code of ethics Addresses and matches the organization's scope of practice Inspires commitment
Informed Consent - ANSWER>>Process by which a procedure or activity is described to a participant, with explanation of inherent risks and benefits invovled, allowing participant to determine if her or she desires to participate
Liability - ANSWER>>A legal responsibility, duty, obligation
The skull, vertebral column, and sternum are referred to as the? - ANSWER>>Axial Skeleton
The Sutures of the skull are an example of what type of joint? - ANSWER>>Fibrous
When passing a basketball, which muscles act as the agonist and antagonist? - ANSWER>>Triceps, Biceps
A lever in which the muscle force and resistive force act on opposite sides of the fulcrum is referred to as? - ANSWER>>First Class
Punting a football requires flexion of the hip that occurs in which plane of motion? - ANSWER>>Sagittal
Which of the following shoulder movements and planes of motion/action are associated with a tennis backhand - ANSWER>>Abduction/Transverse
How much work is required to lift a 100 kg barbell 2 m for 5 repetitions? - ANSWER>>9,800 J
Which type of muscle arrangement it NOT matched with the correct muscle sample? - ANSWER>>Biceps Brachii: Longitudinal
Of the following back postures during lifting, which has been found to be the best at avoiding injury? - ANSWER>>Slightly Arched
