CSCS CORE REVIEW QUESTIONS AND ANSWERS
SURE A+
✔✔Reciprocal Inhibition - ✔✔- When tension is in a muscle being stretched and the
opposing muscle contracts
- Results from stimulation of Golgi Tendon
✔✔Autogenic Inhibition - ✔✔- Relaxation that occurs in the muscle experiencing tension
during a stretch
- Results from stimulation of Golgi Tendon
✔✔When should an athlete stretch? - ✔✔- 5-10 min after practice/competition
- on a recovery dater after proper warm-up
✔✔Stretching protocols to make a permanent change in flexibility - ✔✔- 2x per week for
at leas 5 weeks
- hold stretches for 15-30 sec
✔✔Elasticity - ✔✔the ability to return to original length and passive stretch
✔✔Plasticity - ✔✔The tendency to assume a new greater length after a passive stretch
✔✔Fibrosis - ✔✔When fibrous connective tissues replaces degenerating muscles fibers
as you age
✔✔Factors affecting flexibility - ✔✔- Joint structure
-Age and sex
-Muscle and Connective tissue
- stretch tolerance
- neural control
- resistance training
- muscle bulk
- activity level
,✔✔Static Warm-up - ✔✔available ROM during passive movements
✔✔Dynamic Warm-up - ✔✔available ROM during active movements
✔✔RAMP Protcol - ✔✔Raise: temp, HR, etc
Activate & Mobilize: actively move through ROM
Potentiate: perform sport specific movements
✔✔How long should warm-ups last? - ✔✔- 10-20 min
- activity must start within 15 min after warm-up or you lose the benefits
✔✔Components of a warm-up - ✔✔- general warm-up of 5-10 min of skipping/jogging
- stretching
- specific sport movements
✔✔Effect Size - ✔✔-used for calculating group performance following a program or
comparing between groups
- ES = (x post test - x pretest) / SD Pretest
✔✔Smallest Worthwhile change - ✔✔- the ability of a test to detect the smallest
practically important change in performance
- = (0.2 x std dev)
✔✔Plyometric Frequency guidelines - ✔✔2-3 sessions per week
42-72 hours in between
✔✔Magnitude Statistics - ✔✔- Allow for interpretation of the clinical significance of
fitness testing
- Described by smallest worthwhile change and effect size
✔✔Inferential Statistics - ✔✔- Allows one to draw general conclusions about a
population from information collected in a population sample
- Assumed that sample is represented of entire population
✔✔Standard Deviation - ✔✔A measure of the variability of a set of scores about the
mean
✔✔Variability - ✔✔- The degree of dispersion of scores within a group
- measured by range and standard deviation
✔✔Descriptive Statistics - ✔✔- Summarizes/describes a large group of data
- used when all info about a population is known
,✔✔Central Tendency - ✔✔- values about which the data tend to cluster
- mean, median, mode
✔✔Difference Score - ✔✔The difference of the score before and after trainining
✔✔What should height be measured with? - ✔✔stadiometer or tape measure along the
wall
✔✔What time of day do you get the most reliable body mass measurements? - ✔✔In
the morning
✔✔Anthropometry - ✔✔- The science of measurement applied to the body
- height, weight, and selected body girths
✔✔What are the gold standards for measuring body composition? - ✔✔- DEXA
- Hydrostatic Weighing
✔✔Balance Tests - ✔✔- Standing with eyes closed
- Standing on foam pad
✔✔Balance - ✔✔- Ability to maintain static and dynamic equilibrium
- Ability to maintain body's center of gravity over it's base of support
✔✔Stability - ✔✔The ability to return to a desired position following a disturbance to the
system
✔✔Flexibility Tests - ✔✔Goniometry
Sit and reach test
✔✔Ballistic Stretching - ✔✔- Stretching by "bouncing" or "jerking"
- not allowed during testing
✔✔Speed - ✔✔The distance an object travels per unit of time
✔✔Agility Tests - ✔✔- T-test
- Pro Agility Test
- 505 Agility
✔✔Aerobic Capacity (power) Tests - ✔✔- 1 mile run
- Maximal Aerobic Speed (MAS) Test
- Yo-yo
✔✔Local Muscular Endurance Tests - ✔✔- Push-ups
- Pull ups
, - Dips
✔✔Anaerobic Power Tests - ✔✔- 1RM of explosive lifts
- power clean, snatch, vertical jump, push jerk, stair sprints
✔✔Maximum Strength Tests - ✔✔1RM of bench, back squat, deadlift
✔✔Aerobic Capacity (Aerobic Power) - ✔✔- Maximum Rate at which an athlete can
produce energy through oxidation of energy resources (carbs, fats, proteins)
- ml/kg/min
✔✔Local Muscular Endurance - ✔✔The ability of certain muscles/muscle groups to
perform repeated contraction against a submaximal resistance
✔✔Anaerobic Capacity - ✔✔The maximal rate of energy production by the combined
phosphagen and anaerobic glycolytic systems for moderate duration activities
✔✔How long is an Anaerobic Power Test? - ✔✔A few seconds
✔✔How long is a Anaerobic Capacity test? - ✔✔30-90 sec
✔✔What does the wingate test measure? - ✔✔Anaerobic Power
✔✔Anaerobic Power (High speed strength) - ✔✔- The ability of a muscle tissue to exert
high force while contracting of a high speed
- Ex: vertical jump, stair sprints, clean
✔✔How many sets does it take to find a 1RM? - ✔✔Usually 3-5
✔✔Muscular Strength (Low speed strength) - ✔✔The force a muscle can exert in one
maximal effort
✔✔Sequence of Tests - ✔✔1. nonfatiguing tests (height, weight, vertical)
2. agility tests
3. max power and strength tests (1RM)
4. sprint tests
5. local muscular endurance tests (push ups, pull ups)
6. fatiguing anaerobic capacity tests (300 yd shutttle)
7. aerobic capacity tests (mile run, yo-yo)
✔✔Rest times in testing batteries - ✔✔- 2 minutes between attempts
- 3 minutes in between max attempts
- 5 minutes between test batteries
SURE A+
✔✔Reciprocal Inhibition - ✔✔- When tension is in a muscle being stretched and the
opposing muscle contracts
- Results from stimulation of Golgi Tendon
✔✔Autogenic Inhibition - ✔✔- Relaxation that occurs in the muscle experiencing tension
during a stretch
- Results from stimulation of Golgi Tendon
✔✔When should an athlete stretch? - ✔✔- 5-10 min after practice/competition
- on a recovery dater after proper warm-up
✔✔Stretching protocols to make a permanent change in flexibility - ✔✔- 2x per week for
at leas 5 weeks
- hold stretches for 15-30 sec
✔✔Elasticity - ✔✔the ability to return to original length and passive stretch
✔✔Plasticity - ✔✔The tendency to assume a new greater length after a passive stretch
✔✔Fibrosis - ✔✔When fibrous connective tissues replaces degenerating muscles fibers
as you age
✔✔Factors affecting flexibility - ✔✔- Joint structure
-Age and sex
-Muscle and Connective tissue
- stretch tolerance
- neural control
- resistance training
- muscle bulk
- activity level
,✔✔Static Warm-up - ✔✔available ROM during passive movements
✔✔Dynamic Warm-up - ✔✔available ROM during active movements
✔✔RAMP Protcol - ✔✔Raise: temp, HR, etc
Activate & Mobilize: actively move through ROM
Potentiate: perform sport specific movements
✔✔How long should warm-ups last? - ✔✔- 10-20 min
- activity must start within 15 min after warm-up or you lose the benefits
✔✔Components of a warm-up - ✔✔- general warm-up of 5-10 min of skipping/jogging
- stretching
- specific sport movements
✔✔Effect Size - ✔✔-used for calculating group performance following a program or
comparing between groups
- ES = (x post test - x pretest) / SD Pretest
✔✔Smallest Worthwhile change - ✔✔- the ability of a test to detect the smallest
practically important change in performance
- = (0.2 x std dev)
✔✔Plyometric Frequency guidelines - ✔✔2-3 sessions per week
42-72 hours in between
✔✔Magnitude Statistics - ✔✔- Allow for interpretation of the clinical significance of
fitness testing
- Described by smallest worthwhile change and effect size
✔✔Inferential Statistics - ✔✔- Allows one to draw general conclusions about a
population from information collected in a population sample
- Assumed that sample is represented of entire population
✔✔Standard Deviation - ✔✔A measure of the variability of a set of scores about the
mean
✔✔Variability - ✔✔- The degree of dispersion of scores within a group
- measured by range and standard deviation
✔✔Descriptive Statistics - ✔✔- Summarizes/describes a large group of data
- used when all info about a population is known
,✔✔Central Tendency - ✔✔- values about which the data tend to cluster
- mean, median, mode
✔✔Difference Score - ✔✔The difference of the score before and after trainining
✔✔What should height be measured with? - ✔✔stadiometer or tape measure along the
wall
✔✔What time of day do you get the most reliable body mass measurements? - ✔✔In
the morning
✔✔Anthropometry - ✔✔- The science of measurement applied to the body
- height, weight, and selected body girths
✔✔What are the gold standards for measuring body composition? - ✔✔- DEXA
- Hydrostatic Weighing
✔✔Balance Tests - ✔✔- Standing with eyes closed
- Standing on foam pad
✔✔Balance - ✔✔- Ability to maintain static and dynamic equilibrium
- Ability to maintain body's center of gravity over it's base of support
✔✔Stability - ✔✔The ability to return to a desired position following a disturbance to the
system
✔✔Flexibility Tests - ✔✔Goniometry
Sit and reach test
✔✔Ballistic Stretching - ✔✔- Stretching by "bouncing" or "jerking"
- not allowed during testing
✔✔Speed - ✔✔The distance an object travels per unit of time
✔✔Agility Tests - ✔✔- T-test
- Pro Agility Test
- 505 Agility
✔✔Aerobic Capacity (power) Tests - ✔✔- 1 mile run
- Maximal Aerobic Speed (MAS) Test
- Yo-yo
✔✔Local Muscular Endurance Tests - ✔✔- Push-ups
- Pull ups
, - Dips
✔✔Anaerobic Power Tests - ✔✔- 1RM of explosive lifts
- power clean, snatch, vertical jump, push jerk, stair sprints
✔✔Maximum Strength Tests - ✔✔1RM of bench, back squat, deadlift
✔✔Aerobic Capacity (Aerobic Power) - ✔✔- Maximum Rate at which an athlete can
produce energy through oxidation of energy resources (carbs, fats, proteins)
- ml/kg/min
✔✔Local Muscular Endurance - ✔✔The ability of certain muscles/muscle groups to
perform repeated contraction against a submaximal resistance
✔✔Anaerobic Capacity - ✔✔The maximal rate of energy production by the combined
phosphagen and anaerobic glycolytic systems for moderate duration activities
✔✔How long is an Anaerobic Power Test? - ✔✔A few seconds
✔✔How long is a Anaerobic Capacity test? - ✔✔30-90 sec
✔✔What does the wingate test measure? - ✔✔Anaerobic Power
✔✔Anaerobic Power (High speed strength) - ✔✔- The ability of a muscle tissue to exert
high force while contracting of a high speed
- Ex: vertical jump, stair sprints, clean
✔✔How many sets does it take to find a 1RM? - ✔✔Usually 3-5
✔✔Muscular Strength (Low speed strength) - ✔✔The force a muscle can exert in one
maximal effort
✔✔Sequence of Tests - ✔✔1. nonfatiguing tests (height, weight, vertical)
2. agility tests
3. max power and strength tests (1RM)
4. sprint tests
5. local muscular endurance tests (push ups, pull ups)
6. fatiguing anaerobic capacity tests (300 yd shutttle)
7. aerobic capacity tests (mile run, yo-yo)
✔✔Rest times in testing batteries - ✔✔- 2 minutes between attempts
- 3 minutes in between max attempts
- 5 minutes between test batteries
