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NSCA CERTIFIED STRENGTH & CONDITIONING
SPECIALIST - CSCS COMPLETE REVISED AND
UPDATED
- Why do sedentary ,healthy adults require dietary proteins/amino acids to maintain good health? a. to maintain cellular structure and function b. to prevent diseases such as cancer c. to strengthen bones: ANSWER: a. to maintain cellular structure and function
EXPLANATION:
Protein is the primary structural and functional component of every cell in the human body. Dietary proteins are used for growth and development and to build and repair cells; they serve as enzymes, transport carriers, and hormones. Therefore, dietary protein is essential for maintaining health, reproduction, and cellular structure and function. This applies to both active and sedentary individuals. Essentials of Strength Training and Conditioning, 4th Edition. Ch 9, pg 181- 182
- Which muscle is directly targeted during the pec-deck? a. deltoids b. pectoralis major c. triceps brachii: ANSWER: b. pectoralis major
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EXPLANATION:
In the pec-deck movement, the idea is to create a long level out of your arms, there- fore putting more pressure on the primary and secondary muscles. The pec-deck directly targets the pectoralis major, and does so in a way different than a bench press because the elbows are unlocked throughout the whole range of motion. This length in the arms makes the movement much harder. The deltoids and triceps brachii are assistance muscles, working with the pectoralis major to create the movement. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 376
- Which of the following statements is true regarding Golgi tendon organs? a. they are mechanoreceptors located within the musculotendinous junction that are sensitive to tension and rate of tension change b. they are mechanoreceptors located in joints throughout the fibrous capsule and ligaments that respond to joint position, movement, and pressure change c. they are major sensory organs that are sensitive to change in length and rate of length change: ANSWER: a. they are mechanoreceptors located within the musculotendinous junction that are sensitive to tension and rate of tension change
EXPLANATION:
Golgitendonorgans (GTOs) are activated when the tendon attached to an active muscle is stretched. As tension increases within a muscle, discharge of the GTOs increases. They inhibit a motor neuron when muscle tension increases, and this inhibition is thought to provide a mechanism that protects against the development of excessive tension. Essentials of Strength Training and Conditioning, 4th Edition. Ch 1, pg 12
- Which of the following is one of the elements that must exist for a strength and conditioning professional to be found negligent? a. presence of an effect
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- Performing warm-up sets prior to performing a 1RM bench press test will increase which of the following test characteristics? a. inter-rater agreement b. validity c. reliability: ANSWER: c. reliability
EXPLANATION:
Performing a warm-up before any testing will increase a test's reliability. An appro- priately organized warm-up consists of a general warm-up followed by a specific warm-up. Both types of warm-ups include body movements similar to those involved in the test. An organized, instructor-led general warm-up ensures uniformity. It is acceptable to allow two or three activity-specific warm-up trials, depending on the test protocol, and have subsequent trials actually count towards the score. Depending on the test protocol, the score can be the best or the average of the post-warm-up trials. Essentials of Strength Training and Conditioning, 4th Edition. Ch 12, pg 257
- Which substance is usually ingested by overweight females in hopes of losing weight? a. erythropoietin b. human chorionic gonadotropin c. testosterone: ANSWER: b. human chorionic gonadotropin
EXPLANATION:
Human chorionic gonadotropin (HCG) is a hormone obtained from the placenta of pregnant women and is very closely related in structure and function to
5 / luteinizing hormone. In fact, it is the pregnancy indicator used by pregnancy test kits. HCG is sometimes injected into overweight females under medical supervision in conjunc- tion with low-calorie diets for the purpose of weight loss. When injected into men, HCG can increase testicular testosterone production. Essentials of Strength Training and Conditioning, 4th Edition. Ch 11, pg 233- 234
- Performing a squat, push-up, biceps curl, leg curl and chin-up, with each ex- ercise immediately following the last, is an example of what type of training? a. cardio training b. circuit training c. core training: ANSWER: b. circuit training
EXPLANATION:
Circuit training is a series of exercises performed consecutively with little to no rest in between. It's a great way of realizing benefits from aerobic and anaerobic training simultaneously. It's also a way to get a good workout in less time. Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 449
- The bar is pulled down and toward the upper chest with a pronated grip, while the torso is maintained in a slight backward lean in the downward movement phase. What exercise is being performed? a. lat pulldown b. seated row c. low-pulley seated row: ANSWER: a. lat pulldown
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EXPLANATION:
Overtraining syndrome (OTS) is a "prolonged maladaptation" not only of the athlete, but also of several biological, neurochemical, and hormonal regulation mechanisms. Many alternative terms have been suggested by OTD, including burnout, chronic overwork, staleness, unexplained underperformance syndrome, and overfatigue. OTS can last as long as six months or beyond, and can potentially ruin an athletic career. Essentials of Strength Training and Conditioning, 4th Edition. Ch 5, pg 107
- Which of the following is not a reason for testing athletes? a. for identifying areas that need improvement b. for goal setting c. for choosing a team captain: ANSWER: c. for choosing a team captain
EXPLANATION:
A test, by definition, is a procedure for assessing ability in a particular endeavor. Testing helps athletes and coaches assess athletic talent and identify physical abilities and areas in need of improvement. Test scores can be used in goal setting, where baseline measurements can be used to establish starting points for setting goals. Essentials of Strength Training and Conditioning, 4th Edition. Ch 12, pg 250
- Which of the following ergogenic aids does not result in increase protein synthesis? a. testosterone b. creatine c. branched chain amino acids: ANSWER: b. creatine
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EXPLANATION:
Testosterone and growth hormone are both anabolic hormones that stimulate pro- tein synthesis. Branched chain amino acids (isoleucine, leucine, and valine) fuel protein synthesis when ingested immediately following resistance training. Creatine helps to improve recovery between high intensity periods of activity, but does not directly stimulate protein synthesis. It has an essential role in energy metabolism as a substrate for formation of ATP, especially during high-intensity exercise. Essentials of Strength Training and Conditioning, 4th Edition. Ch 11, pg 242
- During a dumbbell lateral raise, how far should the arms reach during the upward phase of the lift? a. just above shoulder height b. shoulder height c. just below shoulder height: ANSWER: b. shoulder height
EXPLANATION:
The lateral shoulder raise works the deltoids of the shoulders, almost exclusively towards the lateral head and anterior head. During the upward phase of the move- ment, your elbows are slightly flexed and the arms should eventually reach a point where they are parallel with the ground, or shoulder height. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 397
- If an athlete performs 3 sets of 10 reps at 100 pounds of bench press, what is the volume load?
10 / c. upper body routines: ANSWER: a. split routines
EXPLANATION:
When considering training frequency for strength gains, as athletes adapt to their training stimulus, it is often recommended that they resistance-train four or more times per week. Because of this, adopting a split routine seems to work best to maximize results. A split routine system involves breaking up the body parts to be trained on separate days. This allows for a higher volume of training with moderate intensity as opposing muscle groups are rested on a rotating basis. Training nearly every day seems to violate the recommended guidelines for recovery, but grouping exercises that train portion of the body or certain muscle areas gives the trained athlete an opportunity to adequately recover between similar training sessions. As an example, lower body routines can be marked for Monday and Thursday, while upper body routines are marked for Tuesday and Friday. Setting it up this way gives good spacing between each training day for similar body areas. Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 447
- What is the most important factor to be considered when evaluating the quality of a test? a. specificity b. validity c. reliability: ANSWER: b. validity
EXPLANATION:
To be valid, tests must measure what they are supposed to measure; thus, validity is the most important characteristic of a well-designed test. There are several types of validity: construct validity, face validity, content validity, and criterion-referenced validity. Construct validity is the ability of a test to
11 / represent the underlying theory. Face validity is the appearance to the athlete and others that the test is measuring what it is intended to measure. Content validity is the assessment by experts that the test thoroughly covers all relevant subtopics or component abilities in appropriate proportions. Criterion-referenced validity is the extent to which test scores are
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EXPLANATION:
A muscle's origin is the attachment point that is most proximal (closest to midline of body). A muscle's insertion is the attachment point that is most distal (away from the midline).
14 / Essentials of Strength Training and Conditioning, 4th Edition. Ch 2, pg 20
- During exercises where the athlete is supine on a bench, what is an example of one of the five points of contact? a. head is raised above the bench or pad b. buttocks are placed evenly on the bench or pad c. right and left feet are placed on a foot rest: ANSWER: b. buttocks are placed evenly on the bench or pad
EXPLANATION:
There are five points of contact for exercises when the athlete is seated or supine on a bench:
- head is placed firmly on the bench or pad
- shoulders and upper back are placed firmly and evenly on the bench or pad
- buttocks are placed evenly on the bench or pad
- right foot is flat on the floor
- left foot is flat on the floor Establishing and maintaining these five points of contact promotes maximal stability and spinal support. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 353
- What is considered the ideal temperature for a strength and conditioning facility? a. 65-72 degrees Fahrenheit b. 62-65 degrees Fahrenheit c. 72-78 degrees Fahrenheit: ANSWER: C. 72-78 degrees Fahrenheit
EXPLANATION:
A strength and conditioning facility needs to maintain a comfortable training temper- ature. The heating, ventilation, and air conditioning system should
16 / that anywhere between 68 and 78 degrees Fahrenheit is a good temperature range, with many suggesting that operation is optimal at 72-78 degrees. Essentials of Strength Training and Conditioning, 4th Edition. Ch 23, pg 627
- An endurance athlete has injured her shoulder. Maintaining her aerobic capabilities on a stationary bike would be considered: a. a subluxation b. a rehabilitation c. an indication: ANSWER: c. an indication
EXPLANATION:
An indication is a required or recommended form of treatment. If an athlete injures something on the upper body, the athletic trainer should request that the athlete perform lower body strength, speed, agility, and power exercises during the injury time period, so that the upper body injury has a chance to heal. Therefore, lower body exercise is indicated. Essentials of Strength Training and Conditioning, 4th Edition. Ch 22, pg 607
- Which of the following is a measurement about which data tends to clus- ter? a. measures of statistical analysis b. measures of central tendency c. measures of standard deviation: ANSWER: b. measures of central tendency
EXPLANATION:
There are three types of central tendencies: mean, median and mode. The most commonly used measure of central tendency is the mean, which is the sum of the scores divided by the number of scores (this is also called the
17 / average). The median, the middlemost score when a set of scores is arranged by magnitude, can be a better measure of central tendency than the mean; however that is dependent on the
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- mesomorph
20 / Ectomorphs tend to be tall and skinny individuals, which is not helpful for a football player. Endomorphs are those who bodies tend to retain more body fat, which is better than the ectomorph type but still undesirable. Mesomorphs are those with athletic body types -- muscular and broad-shouldered. This is the perfect body type for a football player. Essentials of Strength Training and Conditioning, 4th Edition. Ch 7, pg 139
- By the end of the first pull of the power clean, where should the bar be located? a. middle of shin b. mid-thigh c. at the knees: ANSWER: c. at the knees
EXPLANATION:
The starting position of the power clean is when the bar should be located mid-shin, because the bar starts on the ground. At the end of the first pull, the bar should reach to the knees. After the first pull comes the transition, and this is when the bar reaches mid-thigh, just before the second pull begins. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 404- 405
- A strength and conditioning department has a mandate to educate all ath- letes on the importance of good nutrition for affecting health and performance. Which of the following does this statement describe? a. program objectives b. program policies c. program goals: ANSWER: a. program objectives
