NSCA CSCS Certification Preparation Pretest The pretest is intended to help a student make an informed decision about which materials to study. Passing a module's pretest is not intended as a guarantee that a student does not need to study the material in this module in order to pass the CSCS Certification exam. Answer the following questions in this pretest to receive recommendations on which modules of the NSCA CSCS course you should purchase. Answers that are not marked will be counted as incorrect. If you wish to skip this test, click HERE. Module 1: Anatomy and Physiology 1) All of the following sections of the sarcomere shorten during a concentric muscle action EXCEPT the A-band distance between Z-lines H-zone I-band 2) The length-tension relationship of muscle is based on the following fact: As muscle lengthens, the tension increases. As muscle lengthens, the tension decreases. As muscle lengthens, the tension changes and is highest at the shortest length. As muscle lengthens, the tension changes and is highest at the middle length. As muscle lengthens, the tension changes and is highest at the longest length. 3) All of these factors contribute to venous return EXCEPT the muscle pump the respiratory pump vasoconstriction venoconstriction 4) This ion, stored in the sarcoplasmic reticulum, is released into the sarcoplasm to signal the beginning of the contraction process: calcium hydrogen potassium sodium 5) Which of the following will increase the dissociation between hemoglobin and oxygen? high partial pressure of oxygen increased pH increased temperature low partial pressure of CO2 Module 2: Principles of Biomechanics 1) Internal rotation of the hip takes place in this plane: frontal sagittal transverse 2) The joint involving the femur and tibia is an example of this type of joint: cartilaginous fibrous multiaxial synovial 3) Josephine performs a biceps curl, lifting a weight from the extended arm position up to full flexion of the elbow. This movement provides an illustration of this type of lever system: first-class second-class third-class 4) All else being equal, this type of muscle fiber arrangement will be associated with higher forces: bipennate fusiform longitudinal radiate 5) You meet up with your friend Heidi in the weight room. You haven’t seen her since she'd injured her leg during track practice. You observe that she’s performing progressive loading exercises with her injured leg. From this observation, you realize that she’s probably in this phase of healing: inflammation remodeling repair Module 3: Metabolism and Nutrition 1) The primary substrate for a 50-meter sprint is creatine phosphate fat glucose protein oxygen 2) The general recommendation for dietary fat is 10% of total calories 20% of total calories 30% of total calories 45% of total calories 55% of total calories 3) At the beginning of aerobic exercise, before reaching steady state, an individual will be in this state: anaerobic threshold EPOC lactate threshold oxygen debt oxygen deficit 4) The hormone used illegally by some athletes to enhance red blood cell production in the body is creatine monohydrate ephedrine erythropoietin growth hormone testosterone 5) In order to lose 10 pounds, an individual will have to have a deficit of this many calories: 2,500 kilocalories 3,500 kilocalories 7,000 kilocalories 35,000 kilocalories 70,000 kilocalories Module 4: Training 1) All of the following are examples of training adaptations for aerobic exercise EXCEPT increased blood volume increased capillary density increased heart rate at a given rate of exercise increased oxygen extraction at a given rate of exercise increased stroke volume at a given rate of exercise 2) All of the following are signs of overtraining EXCEPT decreased muscle glycogen decreased performance increased maximal oxygen uptake increased muscle soreness increased submaximal heart rate 3) During maximal intensity activities (>90% of maximum) which fibers will be recruited? Type I only Type IIb only Type I and Type Iia Type IIa and Type Iib Type I, Type IIa, and Type Iib 4) Which principle of training is based on the idea that one should target the sport-related energy pathways and muscle groups? overload overtraining progression specificity 5) Exercise results in an increase in this system's activity: digestive parasympathetic sympathetic Module 5: Cardiorespiratory Exercise Prescription 1) Adaptations in all of the following contribute to increases in VO2max with endurance training EXCEPT heart rate stroke volume mitochondrial density capillary density 2) Which of the following is NOT a training goal for an aerobic endurance athlete? increase VO2submax increase VO2max decrease lactate levels at a submaximal pace increase the relative amount of fat used at race pace 3) An application of the principle of overload for an aerobic endurance athlete would be to have the athlete train above lactate threshold below performance pace for a reduced duration while targeting the aerobic pathways 4) Toni wants to increase the speed at the end of her endurance running performance. The best training method for achieving this goal is Fartlek interval pace/tempo repetition 5) Sally spent her Spring break training in the heat in Florida. She pushed herself more than usual and refused to take off any days. On three days she doubled her workout by running her program in the morning and again in the evening. When she returned from break, she found that her resting heart rate was higher than normal. This increase in heart rate was likely due to this: detraining maintenance overload overtraining syndrome Module 6: Resistance Training Prescription 1) Which of the following is the most effective type of exercise for optimizing sport-specific muscular strength for well-trained athletes? assistance exercises core exercises structural exercises 2) An individual’s 1RM can be assessed in all of the following exercises EXCEPT the biceps curl the leg (knee) extension the shoulder press the seated calf (heel) raise 3) This training goal requires the longest recovery time between sets: muscular endurance muscular hypertrophy muscular strength and power 4) Which of the following statements is true about training to optimize muscular hypertrophy? It should be high volume with a moderate-to-low intensity load and short rest periods. It should be moderate volume with a moderate-to-low intensity load and short rest periods. It should be low volume with a high-intensity load and short rest periods. It should be low volume with a high-intensity load and long rest periods. 5) Ian is training his quadriceps muscles for muscular endurance. The strength and conditioning coach has prescribed three sets of leg presses. What is the optimum amount of time between sets to help achieve his training goal? 30 seconds 30 to 90 seconds 2 to 5 minutes 5 to 10 minutes Module 7: Speed and Plyometrics 1) Have athletes perform this type of recovery between 800 meter sprints for the quickest reduction in lactic acid. active recovery no recovery passive recovery inactive recovery 2) To increase the runner’s stride frequency during the maximum speed of sprinting, use this type of training: resisted sprinting assisted sprinting inverted sprinting converged sprinting 3) Jake wants to begin a plyometrics training program, but his coach has advised him that in order to begin upper-body plyometric exercises, he must be able to bench press a minimum weight to be considered ready. Based on his personal information (height 6'2", weight 190 lbs., 22 years of age), what is the minimum weight that Jake must bench press in order to be considered ready for upper-body plyometrics training? 95 lbs. 190 lbs. 285 lbs. 380 lbs. 4) The ability to perform a quick change in direction of a movement such as that observed during a movement involving the stretch-shortening cycle is called contractility effort distribution reaction time reactive ability 5) Paula has several years of experience with resistance and plyometric training. Based on her training, what is the suggested plyometric training volume? 80 to 100 100 to 120 120 to 140 140 to 200 Module 8: Exercise Techniques 1) For most resistance training exercises, the athlete should be instructed to exhale through the sticking point hold the breath through the sticking point inhale through the entire exercise inhale through the sticking point 2) A spotter should be used in the following situations: during power exercises when the bar is not overhead during the exercise when the bar is positioned on the back all of the above none of the above 3) The correct order of the movement phases used in a power clean is beginning position, catch, first pull, scoop, second pull beginning position, first pull, catch, second pull, scoop beginning position, first pull, scoop, second pull, catch beginning position, first pull, second pull, scoop, catch beginning position, scoop, first pull, second pull, catch 4) Which of the following exercises would you recommend for increasing the strength of the middle trapezius? back squat vertical chest press flat dumbbell fly lat pulldown 5) How can the seated dumbbell overhead extension best be categorized? upper body, multi-joint, back exercise upper body, multi-joint, shoulder exercise upper body, single joint, shoulder exercise upper body, single joint, triceps exercise Module 9: Measurement and Evaluation 1) Andrea finds that her athletes’ performance on the push-up test and the YMCA bench press test is not similar, even though both tests are designed to assess muscular endurance of the upper body. These tests appear to lack this type of validity. concurrent validity construct validity content validity convergent validity 2) Barbara read a research article that reported the Jackson & Pollock skinfold equation provided body composition estimates that were consistent with results from underwater weighing, a method considered the "gold standard" for body composition analysis. What type of validity does the Jackson-Pollock equation have based on this study? predictive validity construct validity content validity convergent validity 3) Of the options listed below, which test would be most appropriate to use to test the general strength necessary for a football offensive lineman? the 1 RM leg extension the 1.5-mile run the 1RM bench press skinfold measures 4) Which of the following tests will provide the most pertinent information about an athlete who is trying out as a spiker on the volleyball team? the 1RM back squat the 1RM bench press the line drill the vertical jump 5) Which description best fits a test of anaerobic capacity? The movement is at low speed but requires one maximum exertion by the muscle. The movement is fast and requires maximum effort for about 1 second. The movement requires maximal effort for a duration of between 30 and 90 seconds. None of the above.