NSCA CSCS CHEAT SHEET EXAM
QUESTIONS AND ANSWERS
9 Aspects of Plyometric Training Programs - Correct Answers --Needs Analysis
-Mode
-Intensity
-Frequency
-Recovery
-Volume
-Length
-Progression
-Warm-Up
Sets/Reps for resistance training types - Correct Answers -topic
Strength Sets/Reps - Correct Answers -<6reps for 2 to 6 sets
Power Sets/Reps - Correct Answers -1-2 reps for 3-5 sets
or
3-5 reps for 3-5 sets
Hypertrophy Sets/Reps - Correct Answers -6-12 reps for 3-6 sets
Muscular Endurance - Correct Answers ->12 reps for 2-3 sets
Ways to order resistance training - Correct Answers -1. Power, other core, than
assistance exercise
2. Upper and Lower body exercise
3. Push and Pull Exercises
4. Supersets and compound sets
nontraditional training methods - Correct Answers -1. tire flipping
2. log lifting
3. farmers walk
4. kettlebell training
positive reinforcement - Correct Answers -adding something good
negative reinforcement - Correct Answers -removing something negative
positive punishment - Correct Answers -addition of something unpleasant
, negative punishment - Correct Answers -removal of something pleasant
muscle spindles - Correct Answers -changes in length
stretch reflex
causes contractions
Golgi tendons - Correct Answers -- Causes muscle relaxation
- Attaches to tendons
- Senses changes in muscle tension
Adaptations from resistance training - Correct Answers -stabilization, muscular
endurance, hypertrophy, strength, and power
Types of stretching - Correct Answers -topic
static stretching - Correct Answers -a technique in which a muscle is slowly and gently
stretched and then held in the stretched position
ballistic stretching - Correct Answers -a technique in which muscles are stretched by the
force generated as a body part is repeatedly bounced, swung, or jerked
Fast twitch (type 2a/2b) - Correct Answers -less oxygen, larger, more force, fast fatigue.
recommended calorie intake for decrease or increase loss - Correct Answers -500 kcals
more or less a day depends on goal.
Anxiety - Correct Answers -State, trait, cognitive, somatic
state anxiety - Correct Answers -defined as an actual experience of apprehension and
arousal that isn't controlled.
dynamic stretching - Correct Answers -technique in which muscles are stretched by
moving joints slowly and fluidly through their range of motion in a controlled manner;
also called functional stretching
PNF stretching - Correct Answers -A variation of static stretching that involves
contracting a muscle before stretching it.
Energy Systems - Correct Answers -topic
phosphagen system - Correct Answers -supplies energy very quickly and is the primary
source of energy for very high-intensity exercise
(0-6 Seconds)
Phosphagen and glycolysis System's - Correct Answers -6-30 Seconds
QUESTIONS AND ANSWERS
9 Aspects of Plyometric Training Programs - Correct Answers --Needs Analysis
-Mode
-Intensity
-Frequency
-Recovery
-Volume
-Length
-Progression
-Warm-Up
Sets/Reps for resistance training types - Correct Answers -topic
Strength Sets/Reps - Correct Answers -<6reps for 2 to 6 sets
Power Sets/Reps - Correct Answers -1-2 reps for 3-5 sets
or
3-5 reps for 3-5 sets
Hypertrophy Sets/Reps - Correct Answers -6-12 reps for 3-6 sets
Muscular Endurance - Correct Answers ->12 reps for 2-3 sets
Ways to order resistance training - Correct Answers -1. Power, other core, than
assistance exercise
2. Upper and Lower body exercise
3. Push and Pull Exercises
4. Supersets and compound sets
nontraditional training methods - Correct Answers -1. tire flipping
2. log lifting
3. farmers walk
4. kettlebell training
positive reinforcement - Correct Answers -adding something good
negative reinforcement - Correct Answers -removing something negative
positive punishment - Correct Answers -addition of something unpleasant
, negative punishment - Correct Answers -removal of something pleasant
muscle spindles - Correct Answers -changes in length
stretch reflex
causes contractions
Golgi tendons - Correct Answers -- Causes muscle relaxation
- Attaches to tendons
- Senses changes in muscle tension
Adaptations from resistance training - Correct Answers -stabilization, muscular
endurance, hypertrophy, strength, and power
Types of stretching - Correct Answers -topic
static stretching - Correct Answers -a technique in which a muscle is slowly and gently
stretched and then held in the stretched position
ballistic stretching - Correct Answers -a technique in which muscles are stretched by the
force generated as a body part is repeatedly bounced, swung, or jerked
Fast twitch (type 2a/2b) - Correct Answers -less oxygen, larger, more force, fast fatigue.
recommended calorie intake for decrease or increase loss - Correct Answers -500 kcals
more or less a day depends on goal.
Anxiety - Correct Answers -State, trait, cognitive, somatic
state anxiety - Correct Answers -defined as an actual experience of apprehension and
arousal that isn't controlled.
dynamic stretching - Correct Answers -technique in which muscles are stretched by
moving joints slowly and fluidly through their range of motion in a controlled manner;
also called functional stretching
PNF stretching - Correct Answers -A variation of static stretching that involves
contracting a muscle before stretching it.
Energy Systems - Correct Answers -topic
phosphagen system - Correct Answers -supplies energy very quickly and is the primary
source of energy for very high-intensity exercise
(0-6 Seconds)
Phosphagen and glycolysis System's - Correct Answers -6-30 Seconds
