NSCA CSCS: EXERCISE TECHNIQUE
PRACTICE QUESTIONS & ANSWERS
Split jump starting position - Correct Answers -lunge 90 degree knee flexion, and the
other behind the midline of the body.
split squat jump arm action - Correct Answers -double arm or none
split squat upward movement, and downward movement - Correct Answers -upward -
explosively jump up using the arms to assist as needed. Maximum height and power
should be emphasized
downward - when landing maintain the lunge position (same leg forward, and
immediately repeat the jump
rest, then switch lead foot!
The height of the box for step ups should be - Correct Answers -12-18 inches, to allow a
90 degree knee flexion onto the box
upward and downward phases of the bench step up include - Correct Answers -upward
- step with one lead leg, to place the entire foot on the box, keep the torso erect (do not
lean), keep the trailing foot in the starting position while shifting weight to the front
downward - shift the body weight to the same lead leg, step off the box with the trailing
leg first,
soooo lead foot, trail foot, trail foot, lead foot, and dont forget to shift the weight.,
flat barbell bench press technique - downward and upward motion - Correct Answers -
downward - athlete - lower the bar to touch the chest at the nip level, keep wrists stiff,
and forearms perpendicular to the floor, maintain the five point position
upward - athlete - push the bar upward and very slightly backward until the elbows are
fully extended
pronated grip - Correct Answers -palms down and knuckles up, AKA overhand grip,
supinated - Correct Answers -palms up and knuckles down, also known as the
underhand grip.
, hook grip - Correct Answers -the thumb is positioned under the index and middle fingers
closed grip - Correct Answers -when the thumb is wrapped around the bar
five point body position - Correct Answers -1. head
2. shoulders/upper back
3. buttocks (lol)
4. right foot
5. left foot
standing calf raise machine - upward and downward phases - Correct Answers -upward
- keep the torso erect, push up off the step, do not invert or evert the feet, keep the
knees extended but not locked out
downward - allow the heels to lower slowly back to the starting position, maintain the
same body position
vertical chest press - forward and backward movement phase - Correct Answers -
forward - push the handles away from the chest to a fully extended elbow position, do
not arch the lower back, or lock out elbows, maintain 5 point body contact position,
backward movement - allow the handles to slowly move backward to the starting
position. maintain the five-point body contact position.
incline dumbbell chest press - upward and downward phases - Correct Answers -
upward phase -push the dumbbells upward at the same rate and very slightly toward
each other until the elbows are fully extended.
keep the wrists stiff, and directly above the elbows, with the dumbbell handles aligned
with each other
maintain the five point body contact position.
downward phase - lower the dumbells down and slightly out to be near the armpits, and
in line with the upper one-third area of the chest
stiff leg deadlift - hip and thigh phases, downward movement phase, upward movement
phase - Correct Answers -downward movement phase - begin the exercise by forming a
neutral spine; then flex at the hips to lower the bar slowly, and under full control, toward
the floor
keep the knees slightly flexed throughout the move,
lower the bar until 1. the plates hit the floor, 2. the back cannot be held in a neutral 3.
knees fully extend, 4. the heels rise off the floor.
upward movement phase - extend the hips, raising the torso back to the starting
standing position. keep the knees slightly flexxed and the torso in a neutral spine
position, make sure the barbell maintains contact with the thighs throughout the
movement. do not hyperextend or flex the back
PRACTICE QUESTIONS & ANSWERS
Split jump starting position - Correct Answers -lunge 90 degree knee flexion, and the
other behind the midline of the body.
split squat jump arm action - Correct Answers -double arm or none
split squat upward movement, and downward movement - Correct Answers -upward -
explosively jump up using the arms to assist as needed. Maximum height and power
should be emphasized
downward - when landing maintain the lunge position (same leg forward, and
immediately repeat the jump
rest, then switch lead foot!
The height of the box for step ups should be - Correct Answers -12-18 inches, to allow a
90 degree knee flexion onto the box
upward and downward phases of the bench step up include - Correct Answers -upward
- step with one lead leg, to place the entire foot on the box, keep the torso erect (do not
lean), keep the trailing foot in the starting position while shifting weight to the front
downward - shift the body weight to the same lead leg, step off the box with the trailing
leg first,
soooo lead foot, trail foot, trail foot, lead foot, and dont forget to shift the weight.,
flat barbell bench press technique - downward and upward motion - Correct Answers -
downward - athlete - lower the bar to touch the chest at the nip level, keep wrists stiff,
and forearms perpendicular to the floor, maintain the five point position
upward - athlete - push the bar upward and very slightly backward until the elbows are
fully extended
pronated grip - Correct Answers -palms down and knuckles up, AKA overhand grip,
supinated - Correct Answers -palms up and knuckles down, also known as the
underhand grip.
, hook grip - Correct Answers -the thumb is positioned under the index and middle fingers
closed grip - Correct Answers -when the thumb is wrapped around the bar
five point body position - Correct Answers -1. head
2. shoulders/upper back
3. buttocks (lol)
4. right foot
5. left foot
standing calf raise machine - upward and downward phases - Correct Answers -upward
- keep the torso erect, push up off the step, do not invert or evert the feet, keep the
knees extended but not locked out
downward - allow the heels to lower slowly back to the starting position, maintain the
same body position
vertical chest press - forward and backward movement phase - Correct Answers -
forward - push the handles away from the chest to a fully extended elbow position, do
not arch the lower back, or lock out elbows, maintain 5 point body contact position,
backward movement - allow the handles to slowly move backward to the starting
position. maintain the five-point body contact position.
incline dumbbell chest press - upward and downward phases - Correct Answers -
upward phase -push the dumbbells upward at the same rate and very slightly toward
each other until the elbows are fully extended.
keep the wrists stiff, and directly above the elbows, with the dumbbell handles aligned
with each other
maintain the five point body contact position.
downward phase - lower the dumbells down and slightly out to be near the armpits, and
in line with the upper one-third area of the chest
stiff leg deadlift - hip and thigh phases, downward movement phase, upward movement
phase - Correct Answers -downward movement phase - begin the exercise by forming a
neutral spine; then flex at the hips to lower the bar slowly, and under full control, toward
the floor
keep the knees slightly flexed throughout the move,
lower the bar until 1. the plates hit the floor, 2. the back cannot be held in a neutral 3.
knees fully extend, 4. the heels rise off the floor.
upward movement phase - extend the hips, raising the torso back to the starting
standing position. keep the knees slightly flexxed and the torso in a neutral spine
position, make sure the barbell maintains contact with the thighs throughout the
movement. do not hyperextend or flex the back
