CSCS Program Design Question and
answers verified to pass
"Push" and "Pull" Exercises (Alternated) - correct answer ✔• Another method
of improving recovery and recruitment between exercises is to alternate
pushing exercises (e.g., bench press, shoulder press, and triceps extension)
with pulling exercises (e.g., lat pulldown, bent-over row, biceps curl).
1RM and Multiple-RM Testing Options: Estimating the 1RM - correct answer
✔• Using a 1RM Table
• To estimate the athlete's 1RM, consult table in Essentials of Strength
Training and Conditioning, Third Edition.
• In the "Max reps (RM) = 10" (%1RM = 75) column, first find the tested 10RM
load; then read across the row to the left to discover the athlete's projected
1RM.
• Using Prediction Equations
• Equations are available to predict the 1RM from multiple-RM loads.
• *They are most accurate when based on low (≤10) multiple-RM testing.*
• Multiple-RM Testing Based on Goal Repetitions
• A third option for determining training loads requires the strength and
conditioning professional to first decide the number of repetitions (i.e., the goal
repetitions) the athlete will perform in the actual program for the exercise
being tested.
1RM and Multiple-RM Testing Options: Testing the 1RM - correct answer ✔•
Testing the 1RM
• *1RM testing requires adequate training status (intermediate or advanced)
and experience with the exercises being tested.*
,• Choose core exercises for 1RM testing.
• Choose exercises that can accurately and consistently assess muscular
strength and that allow the athlete to maintain correct body position
throughout the testing.
• 1 RM Testing Protocol
2-for-2 Rule - correct answer ✔• 2-for-2 rule: a conservative method that can
be used to increase an athlete's training loads; *if the athlete can perform two
or more repetitions over his or her assigned repetition goal in the last set in
two consecutive workouts for a given exercise, weight should be added to that
exercise for the next training session.*
A female triathlete needs to improve the muscular endurance of her upper
body. Using three sets of 15 repetitions per exercise , which of the following
rest periods lengths will MAXIMIZE her goal? - correct answer ✔a. 3 minutes
b. 1.5 minutes
c. 45 seconds
d. 30 seconds
Answer is D
Additional Neurophysiological Considerations for Change-of-Direction and
Agility Development - correct answer ✔o *Since effective braking is an
important part of agility performance, neuromuscular development with
respect to high-velocity and high-force eccentric contractions should be
considered.*
- adaptations or motor unit recruitment pathways called upon during an
eccentric contraction are different than those called upon during concentric
contractions
- adaptations to eccentric training appear to be specific to the velocity of
eccentric loading
,o Requirements of agility performance extend beyond physical requirements
to perceptual cognitive requirements that are specific to the tactical situation.
Aerobic and Anaerobic Training - correct answer ✔- Although research has
yet to determine an optimal aerobic training program for use in the
rehabilitation setting, the program should mimic specific sport and metabolic
demands.
Age Considerations - correct answer ✔• Adolescents
• Consider both physical and emotional maturity.
• The primary goal is to develop neuromuscular control and anaerobic skills
that will carry over into adult athletic participation.
• Gradually progress from simple to complex.
• *The recovery time between workouts should be a minimum of two to three
days.*
• Under proper supervision and with an appropriate program, prepubescent
and
adolescent children may perform plyometric exercises.
• *Special attention to valgus positioning must be given to reduce an athlete's
risk of lower extremity injury.*
• *Depth jumps and high-intensity lower body plyometrics are contraindicated
for this population.*
• Masters
• *The plyometric program should include no more than five low- to moderate-
intensity exercises.*
• The volume should be lower, that is, should include fewer total foot contacts
than a standard plyometric training program.
, • The recovery time between plyometric workouts should be three to four
days.
Agility - correct answer ✔The skills and abilities needed to change direction,
velocity, or mode in response to a stimulus
Agility Development Strategies - correct answer ✔• Best achieved using a
periodized programming method
• It is recommended that agility development begin with the use of change-of-
direction
drills (preplanned) and progress in difficulty through increases in the physical
demands; this is followed by the addition of drills involving perceptual-
cognitive stress or what are typically termed "agility" drills
Agility Performance and Change-of-Direction Ability - correct answer ✔•
Athletes improve change-of-direction ability through development of a number
of physical factors and technical skills during a variety of speeds and modes
of movement.
• The development of agility also requires improving perceptual-cognitive
abilities in relation to the demands of the sport.
All of the following individuals can provide medical supervision during a
college soccer match EXCEPT the - correct answer ✔a. athletic trainer
b. team physician
c. Certified Strength and Conditioning Specialist
d. Sports Certified Physical Therapist
Answer is C
answers verified to pass
"Push" and "Pull" Exercises (Alternated) - correct answer ✔• Another method
of improving recovery and recruitment between exercises is to alternate
pushing exercises (e.g., bench press, shoulder press, and triceps extension)
with pulling exercises (e.g., lat pulldown, bent-over row, biceps curl).
1RM and Multiple-RM Testing Options: Estimating the 1RM - correct answer
✔• Using a 1RM Table
• To estimate the athlete's 1RM, consult table in Essentials of Strength
Training and Conditioning, Third Edition.
• In the "Max reps (RM) = 10" (%1RM = 75) column, first find the tested 10RM
load; then read across the row to the left to discover the athlete's projected
1RM.
• Using Prediction Equations
• Equations are available to predict the 1RM from multiple-RM loads.
• *They are most accurate when based on low (≤10) multiple-RM testing.*
• Multiple-RM Testing Based on Goal Repetitions
• A third option for determining training loads requires the strength and
conditioning professional to first decide the number of repetitions (i.e., the goal
repetitions) the athlete will perform in the actual program for the exercise
being tested.
1RM and Multiple-RM Testing Options: Testing the 1RM - correct answer ✔•
Testing the 1RM
• *1RM testing requires adequate training status (intermediate or advanced)
and experience with the exercises being tested.*
,• Choose core exercises for 1RM testing.
• Choose exercises that can accurately and consistently assess muscular
strength and that allow the athlete to maintain correct body position
throughout the testing.
• 1 RM Testing Protocol
2-for-2 Rule - correct answer ✔• 2-for-2 rule: a conservative method that can
be used to increase an athlete's training loads; *if the athlete can perform two
or more repetitions over his or her assigned repetition goal in the last set in
two consecutive workouts for a given exercise, weight should be added to that
exercise for the next training session.*
A female triathlete needs to improve the muscular endurance of her upper
body. Using three sets of 15 repetitions per exercise , which of the following
rest periods lengths will MAXIMIZE her goal? - correct answer ✔a. 3 minutes
b. 1.5 minutes
c. 45 seconds
d. 30 seconds
Answer is D
Additional Neurophysiological Considerations for Change-of-Direction and
Agility Development - correct answer ✔o *Since effective braking is an
important part of agility performance, neuromuscular development with
respect to high-velocity and high-force eccentric contractions should be
considered.*
- adaptations or motor unit recruitment pathways called upon during an
eccentric contraction are different than those called upon during concentric
contractions
- adaptations to eccentric training appear to be specific to the velocity of
eccentric loading
,o Requirements of agility performance extend beyond physical requirements
to perceptual cognitive requirements that are specific to the tactical situation.
Aerobic and Anaerobic Training - correct answer ✔- Although research has
yet to determine an optimal aerobic training program for use in the
rehabilitation setting, the program should mimic specific sport and metabolic
demands.
Age Considerations - correct answer ✔• Adolescents
• Consider both physical and emotional maturity.
• The primary goal is to develop neuromuscular control and anaerobic skills
that will carry over into adult athletic participation.
• Gradually progress from simple to complex.
• *The recovery time between workouts should be a minimum of two to three
days.*
• Under proper supervision and with an appropriate program, prepubescent
and
adolescent children may perform plyometric exercises.
• *Special attention to valgus positioning must be given to reduce an athlete's
risk of lower extremity injury.*
• *Depth jumps and high-intensity lower body plyometrics are contraindicated
for this population.*
• Masters
• *The plyometric program should include no more than five low- to moderate-
intensity exercises.*
• The volume should be lower, that is, should include fewer total foot contacts
than a standard plyometric training program.
, • The recovery time between plyometric workouts should be three to four
days.
Agility - correct answer ✔The skills and abilities needed to change direction,
velocity, or mode in response to a stimulus
Agility Development Strategies - correct answer ✔• Best achieved using a
periodized programming method
• It is recommended that agility development begin with the use of change-of-
direction
drills (preplanned) and progress in difficulty through increases in the physical
demands; this is followed by the addition of drills involving perceptual-
cognitive stress or what are typically termed "agility" drills
Agility Performance and Change-of-Direction Ability - correct answer ✔•
Athletes improve change-of-direction ability through development of a number
of physical factors and technical skills during a variety of speeds and modes
of movement.
• The development of agility also requires improving perceptual-cognitive
abilities in relation to the demands of the sport.
All of the following individuals can provide medical supervision during a
college soccer match EXCEPT the - correct answer ✔a. athletic trainer
b. team physician
c. Certified Strength and Conditioning Specialist
d. Sports Certified Physical Therapist
Answer is C
