NSCA CSCS Exam Questions

Correct answer: Pre-workout, eight sites

In order to ensure validity and reliability, the skin fold test should be performed on dry skin and before exercise. If the skin is wet it can compromise the results. 

Skinfold measurements are generally done at eight different locations:

• Chest
• Thigh
• Abdomen
• Triceps
• Suprailium
• Midaxilla
• Subscapula
• Calf

Correct answer: Shoulders

During the second pull phase of the snatch, there is an explosive extension of the hips, knees, and ankles. This helps to drive the bar upward and slightly forward.

At the same time, the athlete must keep the bar close to the body, with a neutral spine and elbows pointing to the sides. After full extension of the hips, knees, and ankles, the athlete will rapidly shrug, and this is when the body will begin going under the bar for the catch phase.

Correct answer: 40-yard sprint

The 40-yard sprint is not a test used to assess maximal muscular power. Instead, it is commonly used to evaluate an athlete's speed and acceleration over a short distance, which is particularly relevant in sports like American football. The 40-yard sprint measures an athlete's ability to quickly cover ground, relying on both anaerobic energy systems and neuromuscular coordination, but it does not directly assess the maximal power output of muscle groups in the same way that specific power tests do.

Tests commonly used to assess maximal muscular power include:

• Margaria-Kalamen Test: This test measures power in the legs by having the participant run up a staircase as fast as possible. Power is calculated based on the time it takes to cover a certain number of steps and the height of those steps, providing a direct measure of leg power.
• Vertical Jump: The vertical jump test is a simple and effective way to measure lower body power. It involves the athlete jumping as high as possible from a standing position, and the height of the jump is used to estimate the power output of the leg muscles.
• 1RM Power Clean: The one-Repetition Maximum (1RM) in the power clean exercise assesses the maximal power of an athlete, particularly in the lower body and posterior chain muscles. The power clean is a dynamic lift that involves moving a weight from the floor to a racked position on the shoulders in one fluid motion, requiring significant power to execute successfully.

While the 40-yard sprint is a valuable test for assessing speed and agility, it does not provide a direct measure of muscular power in the way that the Margaria-Kalamen test, vertical jump, and 1RM power clean do. These tests are designed to specifically quantify the ability of muscle groups to generate power, making them more suitable for assessing maximal muscular power.

Correct answer: Pure-part training

When an athlete practices each subcomponent of a skill multiple times independently, this method is known as pure-part training. This training approach involves breaking down a complex skill into its individual parts or subcomponents and practicing each one separately until proficiency is achieved. The rationale behind pure-part training is that by isolating and focusing on each part of the skill, the athlete can master the finer details of each component, which contributes to overall skill improvement when the parts are eventually combined.

Other related training methods include:

• Whole Practice: This approach involves practicing a skill in its entirety without breaking it down into separate parts. Whole practice is often used for skills that are high in continuity and low in complexity, where performing the skill in its complete form is essential for learning and mastering it.
• Segmentation: Also known as progressive-part training, segmentation involves practicing parts of a skill separately before integrating them into the whole skill. However, unlike pure-part training, segmentation gradually integrates the parts into larger chunks or segments as proficiency is gained, eventually leading to the practice of the entire skill.
• Repetitive Part Training: This method involves repeated practice of individual parts of a skill, similar to pure-part training. However, in repetitive part training, there may be a greater emphasis on repetition for the sake of muscle memory and automation of the skill components, potentially with less immediate focus on integrating these parts into the whole skill.

Pure-part training is particularly useful for complex skills that can be clearly divided into distinct components, allowing athletes to focus on mastering one element at a time before putting the entire skill together. This method can be especially beneficial in the early stages of learning a new skill or when trying to correct specific aspects of a technique.

Correct answer: First transition

The initial preparatory period is most frequently the longest, occurring when there are no competitions and only a few sport-specific skill practices. The purpose of the preparatory period is to build or enhance a physical base.

During the hypertrophy or strength endurance phase, which occurs early in the preparatory period, training begins at a low to moderate intensity with very high volume. The goals are to develop a muscular and metabolic base or to increase lean body mass (or both).

During the basic strength phase, which is later in the preparatory phase, the goal is to increase strength specific to the athlete's sport. The resistance training becomes more sport-specific and involves heavier loads (increasing intensities) for fewer repetitions (lower volume).

Correct answer: Beta oxidation

The process referred to as beta oxidation involves the series of reactions where free fatty acids are broken down, leading to the formation of acetyl-CoA and hydrogen protons. This metabolic pathway occurs within the mitochondria of cells and is a crucial step in the catabolism of fatty acids. During beta oxidation, the fatty acid molecules are progressively broken down into two-carbon units that form acetyl-CoA, which then enters the Krebs cycle to produce ATP, carbon dioxide, and water. 

The hydrogen protons generated are used in the electron transport chain to further produce ATP, making beta oxidation a significant energy-yielding pathway, especially during prolonged, low-intensity exercise or fasting states when carbohydrate stores are low.

Other terms related to energy metabolism but not specifically describing the breakdown of fatty acids to acetyl-CoA include:

• Protein Oxidation: This refers to the process of breaking down amino acids for energy production, which typically occurs to a significant extent only when carbohydrate and fat stores are insufficient. While proteins can be converted into acetyl-CoA and enter the Krebs cycle, this process is not as direct or preferred as beta oxidation for energy production.
• Glycolysis: This is the metabolic pathway that converts glucose or glycogen into pyruvate or lactate, producing a small amount of ATP in the absence (anaerobic glycolysis) or presence (aerobic glycolysis) of oxygen. Glycolysis is a crucial energy-producing process, especially during high-intensity exercise when the demand for ATP exceeds the oxygen supply for aerobic metabolism.
• Lactate Threshold: This term describes the exercise intensity at which lactate begins to accumulate in the bloodstream faster than it can be removed, indicating a shift from predominantly aerobic energy production to greater reliance on anaerobic glycolysis. The lactate threshold is a critical marker of aerobic endurance performance but does not specifically relate to the breakdown of fatty acids.

Beta oxidation is a fundamental metabolic pathway for energy production from fat, playing a key role in sustaining prolonged physical activity and maintaining energy balance during periods of low carbohydrate availability.

Correct answer: The torso angle is closer to horizontal in the snatch-grip RDL

The RDL movement pattern is the same in both lifts. The lifter lowers the bar until it is in line with the patellar tendon at the bottom of the downward movement phase. Because the snatch grip is significantly wider than the clean grip, this brings the torso lower and closer to horizontal during the snatch-grip deadlift. 

In both versions of this lift, it is important to maintain a neutral torso and create the movement by pushing the hips backward. The knees should stay slightly bent, and the arms should stay straight.

Correct answer: Clearing athletes to return to play

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 legal responsibility to take any necessary precautions to keep their athletes safe to the best of their ability. This includes designing safe and effective programs that are designed to help increase injury resistance, as well as providing a safe training environment, including proper supervision. In addition, strength and conditioning coaches may need to take action when injury does occur to provide a sufficient standard of care.

Medical clearance is a requirement for athletes before or upon returning to participating in an organized strength and conditioning program. However, such clearance needs to be provided by appropriate medical personnel, such as the sports medicine staff or a physician.

Correct answer: Goals analysis

Goals analysis, while important in the broader context of program design, is not a component of the initial task of determining the sport's unique characteristics. Goals analysis is more related to the individual athlete's aspirations and the specific objectives the athlete aims to achieve through their training program. It involves setting short-term and long-term goals based on the athlete's and the coach's aspirations, which, although informed by the sport's characteristics, are personalized and vary from one athlete to another.

When conducting a needs analysis, the first task is to determine the unique characteristics of the sport, which involves understanding the specific demands placed on athletes. This task can be approached in various ways but fundamentally should include movement analysis, physiological analysis, and injury analysis. Each of these components provides critical insights into the nature of the sport and its requirements, which are essential for designing an effective training program.

• Movement Analysis: This involves examining the specific movements and skills that are integral to the sport. Understanding these movements helps in identifying the key physical qualities, such as agility, strength, power, or endurance, that athletes need to develop to perform these movements effectively.
• Physiological Analysis: This component assesses the energy systems predominantly used in the sport and the level of fitness required. For example, sports with continuous, sustained efforts might rely more on aerobic capacity, while sports characterized by explosive, short-duration efforts might demand greater anaerobic capacity and power.
• Injury Analysis: Understanding common injuries associated with the sport is crucial for developing training programs that not only enhance performance but also incorporate preventive measures to reduce the risk of injury. This analysis helps in identifying areas of the body that may require specific strengthening or flexibility exercises to prevent common injuries.

In the initial stage of a needs analysis focused on the sport itself, the emphasis is on understanding the movement patterns, physiological demands, and injury risks inherent to the sport rather than on analyzing goals, which is more athlete-specific and typically follows the initial assessment of the sport's characteristics.

Correct answer: Attempting to become the best in the athlete's sport or category

Applied sport psychology programs attempt to promote the following:

• Absence of negative self-talk
• Strong feeling of efficacy
• Adaptive focus on task-relevant cues

You'll immediately notice that these things are the same as what is considered an ideal performance state, which includes the absence of fear and over-analyzing during performance. Above all, one of the most important aspects is that athletes trust in their skill and conditioning levels.

There is rarely a push towards believing or striving to be the best; instead, they are encouraged to have a strong, resilient mental state during all athletic efforts.

Correct answer: Carnitine

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.

L-Carnitine is created from amino acids; however, its role in the body involves transporting fatty acids to be used for energy. Supplementation with L-Carnitine may enhance recovery.

Correct answer: 1RM testing

One-repetition maximum (1RM) testing is a great way to determine and assign appropriate training volumes in a strength and conditioning program. However, to conduct 1RM testing, all athletes should already have sufficient training experience and should be considered to be intermediate or advanced in terms of resistance training experience and ability.

The assessment of maximal strength places a significant amount of stress on the involved muscles, connective tissues, and joints, and may involve failure of lifts. Athletes need to be well-trained in the movements being tested and know how to perform (and fail) the lifts safely.

Resistance training and plyometric training programs can both be appropriate for all levels. The important factor is to ensure proper instruction and supervision is provided, and that program design matches the ability level of the participant.

Correct answer: At least one hour

The phosphagen system needs the least amount of time for complete recovery after being taxed. After 3 to 5 minutes, an individual should be completely recovered. However, following tests that challenge the glycolytic system, individuals need at least a full hour in order for the energy system to completely recover.

For this reason, anaerobic capacity tests should be performed on a separate day from other testing being conducted. If performed on the same day, these tests should be placed last in the testing order so that participation in these tests does not negatively affect performance on other tests.

Correct answer: Increase in cross-sectional area of muscle

There are certain load and repetition assignments based on a specific training goal:

• Strength: > 85% 1RM, < 6 repetitions
• Power: 75-90% 1RM, 1-5 repetitions
• Hypertrophy (increase in cross-sectional area): 67-85% 1RM, 6-12 repetitions
• Muscular endurance: < 67% 1RM, > 12 repetitions

It is generally accepted that higher training volumes are associated with increases in muscular size, which is the result of both a moderate-to-higher number of repetitions (6-12) and the commonly recommended 3-6 sets per exercise.

Correct answer: Increased lactate threshold

Pace/tempo training involves training at an intensity that is equal to or greater than race intensity (race pace). It is also referred to as threshold training or aerobic-anaerobic interval training.

This type of training can be conducted either at a steady pace or using intervals. Both methods involve training at an intensity equal to the lactate threshold with the goal of improving the ability to efficiently clear lactic acid at increasing intensities. Over time, this would enable an athlete to perform at a higher intensity or faster pace without crossing the lactate threshold.

Correct answer: Prescribing medication

A goal that is not typically considered one of the major focuses of sports psychology is prescribing medication. The role of sports psychologists often centers around non-medical interventions such as mental coaching, counseling, and the use of cognitive and behavioral strategies to improve performance and well-being. While sports psychologists might work alongside medical professionals who can prescribe medication for issues like anxiety or depression, the direct prescription of medication is generally outside the scope of practice for sports psychologists and is not considered a major goal of the field.

Sports psychology focuses on understanding how psychological factors affect an individual's physical performance and how participation in sport and exercise affect psychological and physical factors. The major goals of sports psychology typically include:

• Measuring Psychological Phenomena: This involves quantifying and assessing various psychological constructs such as motivation, confidence, anxiety, and focus within the context of sports. By accurately measuring these phenomena, sports psychologists can better understand how they influence athletic performance.
• Investigating Relationships Between Psychological Variables and Performance: Sports psychology aims to explore how different psychological factors are related to sports performance. This might involve studying how an athlete's mental state can affect their physical performance or how psychological resilience contributes to success in sports.
• Applying Theoretical Knowledge to Improve Performance: One of the primary goals of sports psychology is to use the theoretical understanding of psychological principles to develop strategies and interventions that can enhance an athlete's performance. This can include techniques for improving focus, building confidence, managing stress, and fostering team cohesion.

Correct answer: Positive reinforcement

Praise, decals on helmets, prizes, and awards are all examples of positive reinforcement. This concept, stemming from behavioral psychology, involves the addition of a desirable stimulus after a behavior with the intention of increasing the likelihood of that behavior being repeated in the future. For instance, when an athlete performs well and receives praise or a tangible reward as a result, they are more likely to repeat the behavior that led to the reinforcement.

Other related concepts include:

• Negative Reinforcement: This involves the removal of an unpleasant stimulus in response to a desired behavior, which also serves to increase the likelihood of that behavior being repeated. An example might be an athlete working harder in training to avoid extra drills that the coach has imposed for inadequate effort. The removal of the extra drills (unpleasant stimulus) when effort improves is the negative reinforcement.
• Positive Punishment: Unlike positive reinforcement, positive punishment involves introducing an unpleasant stimulus following an undesired behavior, aiming to decrease the likelihood of that behavior occurring again. If a coach makes an athlete run extra laps (introduction of an unpleasant stimulus) for being late to practice, the intention is to discourage lateness.
• Negative Punishment: This entails the removal of a desirable stimulus following an undesired behavior with the aim of reducing the frequency of that behavior. For example, if a player is benched (removal of playing time, an undesirable stimulus) for arguing with the referee, the goal is to decrease the likelihood of the player arguing in future games.

Positive reinforcement is distinct from these other concepts because it focuses on adding something positive to encourage desirable behavior rather than using punishment or the removal of privileges to influence behavior.

Correct answer: Pre-participation screening

The orientation meeting is designed to provide participants with the information they need to use the facility safely as well as the rules, regulations, and procedures they should follow. It is important to ensure participants are instructed on proper technique for exercises and spotting guidelines, that they are informed of and understand the associated risks, and know what to do in case of emergency.

A pre-participation screening is required before beginning any training program. However, this must be conducted by an appropriate medical professional, such as a physician or a member of the sports medicine staff.

Correct answer: Fartlek training

Originating from Sweden, Fartlek means speed play, and this training combines continuous (aerobic) running with intervals of high-speed or hill running (anaerobic) segments. Fartlek training is unstructured and spontaneous, where the athlete varies the intensity and terrain over the course of a run, blending endurance with speed training in a single session. This approach allows for the development of both aerobic and anaerobic capacities, making it beneficial for a wide range of sports and activities.

Other related training methodologies include:

• Interval Training: This involves alternating periods of high-intensity exercise with periods of low-intensity recovery or rest. Interval training is more structured than Fartlek training with specified durations or distances for the work and rest intervals. It's designed to improve both aerobic and anaerobic fitness and can be tailored to meet specific training goals.
• Pace/Tempo Training: Pace or tempo training involves running at a steady, challenging pace for a set distance or time. Often referred to as a threshold workout, the goal is to run at a pace just outside the comfort zone, where speaking is difficult but not impossible. This type of training is aimed at improving an athlete's lactate threshold, which enhances endurance performance by allowing the athlete to sustain a faster pace for longer periods.
• High-Intensity Interval Training (HIIT): HIIT consists of short, intense bursts of exercise followed by brief rest periods. This training method is characterized by intervals that push the athlete to near-maximal effort, which can significantly improve cardiovascular fitness, metabolic rate, and fat burning. HIIT sessions are typically shorter than traditional endurance workouts and have a more structured format compared to Fartlek training.

Fartlek training's unique blend of unstructured, varied pace running makes it a flexible and effective method for improving endurance, speed, and running efficiency, suitable for runners and athletes across different sports.

Correct answer: Shifts the curve to the right

The force-velocity curve is a graphic representation of the relationship between force and velocity and is a spectrum of the different types of strength.

Movements that produce the highest force have the lowest velocity, and movements with the highest velocities generally have the lowest force output. When an athlete increases their rate of force development (RFD), the curve shifts to the right, indicating that they are capable of producing higher forces more quickly. In most sports, RFD is more important for performance than max strength.