NSCA CSCS Application and Analysis Questions & Answers, 100% Accurate, graded A+

NSCA CSCS Application and Analysis Questions & Answers, 100% Accurate, graded A+ Apply the set, rep and load guidelines to design a program to improve quadriceps endurance using the back squat for an athlete with ...

NSCA CSCS Application and Analysis Questions & Answers, 100% Accurate, graded A+ Apply the set, rep and load guidelines to design a program to improve quadriceps endurance using the back squat for an athlete with a 1 RM of 450 lbs? 2- 3 sets greater than or equal to 12 reps 67% = 302 lbs An 220 lb athlete has lost 2 lbs during practice. How much water does the athlete need drink to replace the lost weight? 2 pints (32 oz) 1 pint / lb loss How close to a competition should an endurance athlete be encouraged to eat (if tolerated)? 30 min prior to competition When calculating pre-competition hydration, can a carbonated beverage such as Coke be included as intake? Yes, it should not be the only source of hydration and it is not recommended, but it can be included. A 1 RM bench press is a good test of upper body strength because the score is highly correlated with other accepted tests for upper body strength. This is an example of which type of validity? a) Face b) Discriminant c) Concurrent d) Predictive c) Concurrent A test of power that evaluates the amount of work an athlete can generate in a given unit of time has what type of validity? a) Construct b) Convergent c) Predictive d) Face a) Construct A shot putter using a heavier shot one training session and a lighter shot another is training using what type of acceleration training? bracketing technique Assume standard gravity, calculate the total work required (J) to move a 100K (220 lb) weight 2m (6.6 ft) per repetition for 10 reps. 980 N x 2 m x 10 = 19,600 J [total W = F x Distance] [standard gravity is = 9.8 m/second squared] [F= mass x acceleration = 100 x 9.8 = 980 N] [Distance is the per repetition distance x reps= 2m x 10 reps = 20 m Apply the set, rep and load guidelines to design a program to improve strength using the back squat for an athlete with a 1 RM of 500 lbs? 2-6 sets less than or equal to 6 reps 85% = 425 lbs What aspect of muscular performance is being trained using rest of less than 30 seconds between sets? Endurance An athlete training using 80 - 90% of 1 RM for 1 - 2 reps, 3-5 sets with 2-5 min between sets is training what type of power? Single effort If our goal is to increase muscle size, what percent of 1 RM would be used? 67 - 85 % Calculate the load that would be used to elicit hypertropy for an athlete with a 1 RM bench press of 100 lbs? [67 - 85%] 67 - 85 lbs A volleyball outside hitter should use what guidelines for load (% 1 RM), sets, and reps to improve sport specific power? 75 - 85% 3-5 sets 3-5 reps [Multiple effort Power] You design the following program for calf raises: Stage 1- 100 lbs, 12-14 reps per set, 30 sec rest between sets Stage 2 -Increase load so that failure is achieved in 6 or less reps, 2-5 min rest between sets What is the resistance training goal of the program for each stage? a) Strength b) Endurance c) Hypertrophy d) Power Stage 1 b) Endurance Stage 2 a) Strength Which energy system has the primary role in creatine phosphate replenishment? a) Aerobic (Oxidative) b) Glycolysis c) Phosphagen d) Anaerobic a) Aerobic (Oxidative) What set, rep and load (% 1RM) should a high jumper use to improve sport specific power? 3-5 sets 1-2 reps 80-90% [Single Effort Power] An athlete successfully completes their assigned workout and reports that the following was performed on the clean. What aspect of muscular performance is the program targeting? 90% 1 RM 2 repetitions to fatigue 4 sets 5 min rest between sets Single effort power An athlete with a 100 lb 1 RM on the bench press successfully completes their assigned workout and reports that the following was performed on the bench press. What aspect of muscular performance is the program targeting? 75 lbs 8 repetitions to fatigue 4 sets 45 sec rest between sets Hypertrophy When designing a resistance training program for a female athlete which of the following parameters should be different from those used for males? -Number of sets -Number of repetitions -Frequency of training -Intensity or % 1 RM - Rest None An athlete with a 100 lb 1 RM on the bench press successfully completes their assigned workout and reports that the following was performed on the bench press. What aspect of muscular performance is the program targeting? 67 lbs 14 repetitions to fatigue 3 sets 25 sec rest between sets Endurance High volume and low intensities are used during which phase of periodization? a) Preparatory b) Second transition c) Competition d) First transition a) preparatory Order the following resistance training programming goals to follow a periodization model for a American football quarterback starting with the off-season. a) Endurance/Hypertrophy b) Strength/Power c) Active rest d) Basic strength c) Active rest a) Endurance/ Hypertrophy d) Basic Strength b) Strength/Power Fluctuating volume and intensity within a microcycle is considered what type of periodization? Non-linear During which phase of periodization is sport-specific training emphasized? Competition Indicate whether the following parameters would increase or decrease during your initial program design when working with a client over 65 years of age compared to younger clients. % 1 RM Repetitions Rest % 1 RM - decrease Repetitions - increase Rest - increase An athlete has a 10 RM max of 75 lbs. What is their estimated 1 RM? 100 lbs [10 RM is approximately 75% of 1 RM] You estimated a 1 RM of 200 lbs from a 10 RM test. What was the 10 RM weight? 150 lbs [10 RM is = 75% of 1 RM] Designate the following hormones as catabolic or anabolic. 1.Testosterone 2.Cortisol 3.Growth Hormone 4.Insulin 5.Catecholamines 6.IGF 1.Anabolic 2.Catabolic 3.Anabolic 4.Anabolic 5.Catabolic 6.Anabolic Which of the following changes occur as the effect of Growth Hormone (GH)? I. Hypertrophy of both Type I and Type II muscle fibers II. Increased protein synthesis III. Inhibited protein synthesis a) I and III b ) II only c) I and II d) All of the above c) I and II only When determining how many times per week an athlete should resistance train, which of the following components should be considered? a) Training status b) Training load and Type of exercise c) sport season d) all of the above d) all of the above T/F Performing the chest press followed by the seated row is an example of a superset. True [Training opposing muscle groups] T/F Performing the Lat pull down followed by pull-ups is an example of a compound set? True [Training same muscle group] The process of artificially increasing blood cell mass is called what? Blood Doping A figure skating coach approaches you to work with her skaters. What characteristics of figure skating should you be familiar with before designing a program? Physiological demands (endurance, strength, power, ROM, etc.) and injury analysis You are about to start working with a professional skateboarder. He has never worked with a Strength and Conditioning Coach but has been doing some "stuff" in the gym on his own. What parameters of his workout do you need to know about to determine his resistance training status? Training age (how long he has been going to the gym), Intensity of the workouts, How frequently he has been training, and what exercises has he been doing A road cyclist completed a lactate test reaching Lactate Threshold at an output of 200 Watts with a heart rate of 195 bpm. Using these values, what power, heart rate and duration would be employed in a pace/tempo workout ? Power equal to the lactate threshold value of 200 Watts Heart rate equal to the lactate threshold value of 195 bpm Duration of 20 -30 min continuous cycling All of the following are characteristics of Core resistance training exercises EXCEPT: a) Trains one or more large muscle groups b) Involve two or more joints c) Have a high level of sport specificity d) Involve single joint movement d) Involve single joint movement What area of the body does a structural exercise have to load that an assistance exercise does not? The Spine There are seven variables of program design to consider when designing a resistance training program. The first is the needs analysis. What are the other six? exercise SELECTION, Training FREQUENCY, exercise ORDER, training LOADS and REPS, total VOLUME, REST period [ NEEDS analysis is always first] If all of the calories are for building muscle, how many calories does it take to GAIN a pound of muscle? 2500 During a cycling lactate threshold test, an athlete's power output is 230 Watts when the measured blood lactate level first deviates from resting levels. What is her power in Watts at lactate threshold? 230 Watts. [Lactate threshold is the point where the lactate production first exceeds the ability to clear lactate. This will result in an upturn in the graph away from baseline.]