NSCA Certified Strength & Conditioning Specialist - CSCS COMPLETE REVIEW! Questions & Answers, Rated A+

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NSCA Certified Strength & Conditioning Specialist - CSCS COMPLETE REVIEW! Questions & Answers, Rated A+ Why do sedentary ,healthy adults require dietary proteins/amino acids to maintain good heal... th? 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 EXPLANATION: In the pec-deck movement, the idea is to create a long level out of your arms, therefore 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 b. presence of ab obligation c. presence of a duty - ✔✔ANSWER: c. presence of a duty EXPLANATION: Negligence is a failure to act as a reasonable and prudent person would under similar circumstances. Four elements must exist for negligence to be proven: presence of a duty, breach of duty, proximate cause and damages. To be proven negligent, the professional must have had a duty to act and failed to do so, which is termed a breach of duty. In addition, a professional must act with the appropriate level of care, and failure to do so must have resulted in either physical injury or economic damage because of the natural and continuous sequence of reasonably foreseeable events (approximate cause). Essentials of Strength Training and Conditioning, 4th Edition. Ch 24, pg 647 When estimating 1RM for power exercises, what is the maximum number of repetitions one can use for estimation? a. 8 b. 5 c. 6 - ✔✔ANSWER: b. 5 EXPLANATION: Power exercises do not lend themselves well to multiple-RM testing above five repetitions for repeated testing sets, because technique can deteriorate quickly. Other types of exercise can use more than five repetitions. Using a 10RM load to predict 1RM is a common method. Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 454 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 appropriately 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 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 conjunction 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 exercise 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 EXPLANATION: On the downward movement, is is important to note that the torso shouldn't jerk, and that the bar must reach the clavicle and upper chest. In the upward movement phase of the lat pulldown, the athlete allows the elbows to slowly return to the starting position while keeping the torso in the same position. At the end of the set, the athlete stands up and returns the bar to its resting position. Essentials of Strength Training and Conditioning, 4th Edition. Ch 15, pg 364 In terms of liability, what is the legal responsibility of strength and conditioning professionals to the athletes they serve? a. to act not only in the event of an injury but also to prevent injury b. to act when an injury occurs c. to continue coaching a session when an injury occurs - ✔✔ANSWER: a. to act not only in the event of an injury but also to prevent injury EXPLANATION: There are legal and ethical issues all strength and conditioning professionals must be aware of. Liability is a legal responsibility, duty, or obligation. Strength and conditioning professionals have a duty to the athletes they serve by virtue of their employment not only to act when an injury occurs, but also to prevent injury. Essentials of Strength Training and Conditioning, 4th Edition. Ch 24, pg 647 Several athletes are complaining of continued fatigue and difficulty sleeping following recent resistance training sessions. What are these athletes likely experiencing? a. extreme muscle soreness b. overtraining syndrome c. overreaching - ✔✔ANSWER: b. overtraining syndrome 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 EXPLANATION: Testosterone and growth hormone are both anabolic hormones that stimulate protein 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 movement, 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? a. 3000 pounds b. 300 pounds c. 30 pounds - ✔✔ANSWER: a. 3000 pounds EXPLANATION: Volume load is the total number of sets multiplied by the number of repetitions per set, then multiplied by the weight lifted per repetition. This number can be represented by pounds or kilograms, depending on the information provided. 3 sets x 10 reps x 100 pounds = 3000 pounds Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 462-463 Instructing all athletes on proper spotting and exercise technique will likely decrease which of the following? a. risk of liability exposure b. assumption of risk c. rick of product liability - ✔✔ANSWER: a. risk of liability exposure EXPLANATION: Decreasing risk of liability exposure is a form of risk management, in which strategies are employed to decrease the risk of injury from any athletic preparation by the strength and conditioning department. Essentials of Strength Training and Conditioning, 4th Edition. Ch 24, pg 647 For hypertrophy training, which type of program is typically advised for maximum gains? a. split routines b. full body routines 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 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. Criterionreferenced validity is the extent to which test scores are associated with some other measure of the same ability. Essentials of Strength Training and Conditioning, 4th Edition. Ch 12, pg 250-251 Which of the following would be considered a muscle buffer? a. testosterone b. sodium bicarbonate c. human growth hormone - ✔✔ANSWER: b. sodium bicarbonate EXPLANATION: During high-intensity anaerobic exercise, a significant accumulation of H+ ions is coupled with a reduction in low pH levels in skeletal muscle. This has been shown to decrease performance. The ability to regulate H+ concentration in skeletal muscle during high-intensity exercise has been termed muscle buffer capacity (MBC). There is a strong relationship between MBC and exercise performance. The more the athlete can regulate MBC, the higher their performance. Some examples of muscle buffers are Balanine, sodium bicarbonate and citrate. Essentials of Strength Training and Conditioning, 4th Edition. Ch 11, pg 240-241 The flexor carpi radialis muscle attaches in two different places: 1. The medial condyle of the humerus 2. The base of the second and third metacarpals From this information, which is the insertion location? a. the glenohumeral joint b. the base of the second and third metacarpals c. the medial condyle of the humerus - ✔✔ANSWER: b. the base of the second and third metacarpals 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). 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: 1. head is placed firmly on the bench or pad 2. shoulders and upper back are placed firmly and evenly on the bench or pad 3. buttocks are placed evenly on the bench or pad 4. right foot is flat on the floor 5. 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 temperature. The heating, ventilation, and air conditioning system should ideally have the capability to heat and cool individual sections of the facility. Most sources indicate 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 cluster? 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 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 distribution of scores, with very high or very low scores of one or a few members of the tested group raising or lowering the group mean to the point that it inadequately describes the ability of most of the group members. The mode, which is the most frequently occurring score, is considered to be the lease useful measure of central tendency. Essentials of Strength Training and Conditioning, 4th Edition. Ch 13, pg 291 What is the minimal recommended daily amount of protein for an athlete competing in the sport of rowing? a. 1.8 g/kg/day b. 1.2 g/kg/day c. 1.4-1.7 g/kg/day - ✔✔ANSWER: c. 1.4-1.7 g/kg/day EXPLANATION: The sport of rowing is categorized as a combination of aerobic and anaerobic exercise, where the athlete must have good stamina, yet have the ability to forcefully move the oar. For this athlete, who needs both strength and aerobic endurance, recommended protein intake is 1.4-1.7 g/kg/day. Essentials of Strength Training and Conditioning, 4th Edition. Ch 9, pg 183 Which body type best suits a football linebacker? a. endomorphic b. mesomorphic c. ectomorphic - ✔✔ANSWER: b. mesomorphic EXPLANATION: There are three different body types: 1. ectomorph 2. endomorph 3. mesomorph 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 athletes 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 EXPLANATION: Program objectives are the specific means of achieving the goals of a program. They should encompass all areas of the program to ensure that the goals are attained. Objectives should help a strength and conditioning professional to handle the job. For example: - Design strength, flexibility, aerobic, plyometric, and other training programs that reduce the likelihood of injury. - Develop training programs to account for biomechanical and physiological differences between individual athletes - Recognize acute and chronic physiological responses and adaptations to training and their implications for the design of sport-specific training programs. - Educate athletes on the importance of good nutrition as well as sleep and their role in health and performance. - Educate athletes about the effects of performance-enhancing substances and their abuse, relevant school policy and legislation. Essentials of Strength Training and Conditioning, 4th Edition. Ch 24, pg 642-643 An athlete is performing the bench press for four sets of four repetitions. Which of the following is most likely their training goal? a. strength b. muscular endurance c. power - ✔✔ANSWER: a. strength EXPLANATION: When training an athlete for strength, assigning volume begins with an examination of the optimal number of repetitions for maximal strength gains. This appears to be sets of six or fewer repetitions for core exercises, according to research. Comprehensive reviews conclude that a range of two to five sets ore three to six sets promotes the greatest increases in strength. When applying this information to our athlete lifting four sets of four, this athlete appears to be training for strength. Power exercises are typically lower in volume that those for strength training in order to maximize the quality of exercise. The reduction in volume results from fewer goal repetitions than the number of sets. Muscular endurance involves performing many repetitions, 12 or more per set. Essentials of Strength Training and Conditioning, 4th Edition. Ch 17, pg 464-465 A group of ten athletes performed a vertical j [Show More]

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