NSCA CSCS Final Exam

NSCA CSCS Final Exam GRADED A+ (ACTUAL EXAM ) Questions and Answers (Solved)

• What energy system is most active during brief intense muscular contrac- tions?
• Anaerobic glycolysis
• Phosphagen system
• Aerobic glycolysis
• Gluconeogenesis

Answer: B: Phosphagen system

The phosphagen system relies on the hydrolysis of ATP from local muscle stores, as well as on the breakdown of creatine phosphate. This system is active during bouts of intense, brief exercise that includes heavy resistance exercises and short intense sprints. This system is active during all activities at eh outset, but is active for a short time before other systems become the predominant energy resource depending on duration of exercise.

• What determines the energy systems used during a training session?
• Loading intensity
• Injury history
• Session duration
• Athlete's training capacity

Answer: C: Session duration

The duration, or total training time, will determine the energy systems utilized during a training session. The body's ability to use multiple energy systems to meet the specific needs of an individual fall within a finite time frame for each system, e.g., the phosphagen system persists for approximately six to eight seconds, while aerobic glycolysis can produce energy for several hours.

• Name the phenomenon that causes increased oxygen usage after an in- tense bout

of exercise.

• Post-exercise oxygen consumption
• Excess post-exercise consumption
• Excess post-intense-exercise consumption
• Excess oxygen consumption

Answer: B: Excess post-exercise consumption

Excess post-exercise consumption refers to the increased rate of oxygen above rest- ing rates after an intense bout of exercise. This increased oxygen need post-training 1 / 4

session causes an increased metabolic demand that causes a significant increase in the resting metabolic rate for six to twelve hours post training session.

• What areas of the body are most significantly affected by sarcopenia?
• Lower limb extensors

II. Lower limb flexors III. Upper limb extensors IV. Trunk extensors

• II and III
• I and III
• III and IV

d. I and IV: D

Answer: I and IV

Sarcopenia is a reduction of the skeletal muscle in older adults, and results as part of the aging process and a sedentary lifestyle. The most pronounced reduction in muscular function in adults experiencing sarcopenia is found in the lower limb and trunk extensors.

• What is combination training?
• A form of interval training
• A form of cross-training
• A form of endurance training
• A form of strength-endurance training

Answer: B: A form of cross-training

Combination training is a type of cross-training that requires an anaerobic athlete to train aerobically for a period of time in order to facilitate recovery from prior training sessions. There is some debate as to the overall effectiveness of this approach when considering the traits and characteristics of an anaerobic athlete's sport, as training aerobically may cause a reduction in muscle size, strength, and power.

• When training for strength and power, which adaptations will occur most quickly?
• Neural
• Muscular
• Body composition
• Cardiovascular

Answer: A: Neural

• / 4

When training for strength and power, the neural adaptations will occur most quickly due to, in large part, the size principle. The nervous system will recruit all motor units in order to facilitate maximal force generation, in the order of from weakest and slowest firing to strongest and most rapidly firing. During strength and power training phases, the high-threshold units are depended on heavily to perform the required work, but also become more easily recruited due to a lowered recruitment threshold. This change allows for these motor units to be recruited more effectively and with greater speed.

• When designing training programs for children, what area of adaptation to

resistance training is a concern?

• Skeletal adaptations
• Muscular adaptations
• Cardiovascular adaptations
• Neuromuscular adaptations

Answer: A: Skeletal adaptations

During childhood and adolescence, when undertaking resistance training exercises, protecting the diaphysis of the long bones and the growth cartilage is extremely important in preventing injury to these areas by emphasizing loading intensity over skill and technique acquisition. AN adult will be able to handle higher training loads without risk to these areas, as these growth areas will cease growing and solidify between 17 and 22 years of age.

• When working with an older adult who has been diagnosed with osteopenia, what is

the key aspect of the evaluation process that ensures the implemen- tation of developmentally appropriate training program?

• Strength testing
• Complete health and movement screenings
• Aerobic training capacity assessment
• Anaerobic power testing

Answer: B: Complete health and movement screenings

Following the standard pre-screening practices - which include completing the health history questionnaire and implementing developmentally appropriate movements, loading intensities, training frequency, and volume for an older adult - will produce the desired effect on the trainee without engaging in any risky behaviors that may lead to injury due to thinning joints or falls. There are few, if any, limitations on an individual who has been diagnosed with osteopenia.

• / 4

• Counterconditioning is a combination of two techniques that are utilized to

overcome performance anxiety. What are these two techniques?

• Hypnosis techniques

II. Reciprocal inhibition III. Cognitive techniques IV. Somatic techniques

• I and IV
• I and II
• II and III
• III and IV

Answer: D: III and IV - Cognitive and Somatic techniques

Counterconditioning uses a combination of somatic and cognitive responses in order to reduce an athlete's performance-related anxiety. This is achieved through systematic desensitization that requires an athlete to engage in visualization of a stressful competitive situation; in order to counter the stress response, the athlete engages in progressive muscle relaxation to induce a relaxed mental and physical state.

• When spotting the bench press, where are the hands placed in the event of a

missed repetition?

• Outside the athlete's hands in an overhand grip
• Center of the barbell using a pronated grip
• Outside the athlete's hands in a pronated grip
• Center of the barbell using an alternated grip

Answer: D: Center of the barbell using an alternated grip

Spotting a barbell bench press in this fashion ensures that the spotter will not lose grip suddenly if the athlete is struggling to complete a set or has missed a maximum intensity load attempt. The alternated grip is the best approach to spotting the bench press.

• When setting up for the bench press, which of the body positions below is NOT

one of the five points of body contact?

• Right foot is flat on the floor
• Shoulders and upper back are on bench
• Lower back is highly arched to increase spinal stability
• buttocks are firmly and evenly placed on bench

Answer: C: Lower back is highly arched to increase spinal stability

• / 4