CSCS Exam with 100% Correct
Answers
Musculoskeletal Flexibility - ANS-The ability to move a joint freely through its full ROM
the incidence of "Lower Back Pain" in the United States - ANS-75 million; 80% is
attributed to flexibility
What is the primary cause of lower back pain? - ANS-Low Flexibility
Describe Elastic Deformation - ANS-Results in a temporary and reversible change in
length of tissue (Rubberband)
Describe Plastic Deformation - ANS-Occurs when tissue is stretched beyond the elastic
component of the tissue. It results in relatively permanent change.
Extensibility of periarticular structures to allow for normal or physiologic motion of a joint
or limb - ANS-Flexibility
Degree of abnormal motion of a given joint - ANS-Joint Laxity
Passive Stiffness - ANS-Result of fascial tightness and titin tension
Active Stiffness - ANS-- The result of dynamic activation of neuromuscular structures
- Motor neurons are continuously discharging at low levels to provide dynamic stiffness
to muscle tendon unit
How much can collagen stretch before reaching the fracture point? - ANS-- To 10% of
its original length before it ruptures; chronic tension may allow for mutability of collagen
Purpose of the Golgi Tendon Organ - ANS-- Senses TENDON stretch
- Causes muscle inhibition -> tells muscle to calm down
(Within tendon: tries to protect muscle)
Purpose of Muscle Spindles - ANS-- Senses MUSCLE stretch
- Tells muscle to activate
(Hidden within the actin and myosin)
Flexibility Program for a Beginner - ANS-- Reps: 4-5
- Duration: 30 secs
- Frequency: 5-6x/week
,Flexibility Program for an Experienced Client - ANS-- Reps: 4-5
- Duration: 10 secs
- Frequency: 2-3x/week
When would your athletes engage in a functional flexibility program - ANS-In the warm-
up
Core musculature is - ANS-the contractable link between the upper and lower
extremities
When contracted, core muscles provide a stable center of movement in which 2 ways -
ANS-o Force is distributed
o Spine is protected
How can training the core prevent injury and improve performance - ANS-- Single plane:
used to develop baseline strength and correct muscle imbalances
- Multi-plane: develops core stability and improves overall function
Transverse Abdominus - ANS-- Compress abdomen: deepest of abdominal muscles
o "Pulling towards the spine"
Multifidus - ANS-Stabilizes and compresses vertebrae
Quadratus Lumborum - ANS-- Extends lumbar
- Laterally flexes vertebral column
Five different types of core exercises: - ANS-- Flexion/Extension:
o Train spine flexors and extensors (Situps)
- Lateral Flexion:
o Trains quadratus lumborum, hip abductors, obliques (Bridging)
- Rotation:
o Trains obliques, quad lumborum, hip rotators, glutes (Russian Twist)
- Stabilization:
o Trains all core muscles; especially multifidus and trans abdominis
o Emphasizes synergetic contraction
- Posterior Chain:
o Emphasizes postural muscles; hamstrings, erector spinae, gastro, QL
Five progressive levels of a core training program: - ANS-- Level one: core contraction;
multifidus and transverse abdominal (isometric stabilization)
- Level two: Static holds and slow movement in stable environment
- Level three: Static holds in an unstable environment and dynamic movement in a
stable
- Level four: Dynamic movements in an unstable environment
- Level five: Resisted dynamic movement in an unstable environment
, Bodyweight training - ANS-o Body weight of the individual is used to provide resistance
§ Calisthenic, Gymnastics, and yoga
Core Stability Training: - ANS-o Increase interest to improve health, rehab, and improve
athletic performance
o Range from traditional ground-based free weight exercises - training on unstable
devices
Isolation Exercises - ANS-o Consists of dynamic or isometric muscle actions designed
to isolate a specific core musculature without the contribution of the upper and lower
extremities
Instability Training Devices - ANS-o Typically considered those that are performed on
unstable surfaces or devices commonly found in strength and conditioning facilities
Free-Weight Exercises Advantages - ANS-o Less bulky
o Versatile
o Take more skill
o Helps balance
Free-Weight Exercises Disadvantages - ANS-o Greater risk of injury
o Can attribute to poor form
Machine Based Exercises Advantages - ANS-o Less Injury Risk
o Forces form
Machine Based Exercises Disadvantages - ANS-o Bulky
o Less versatile
o Less skill needed
o Not working stabilizers
Rationale behind "Variable-Resistance Training Methods" - ANS-- Idea is to create
more resistance where muscles are needing peak range
Benefits of Chain Resistance: - ANS-- Creates imbalance
- Incorporates stabilization
Describe Resistance Band Exercises: - ANS-- Used especially when weights can't be
- Used for corrective exercises
Kettlebell Training Advantages - ANS-o Muscles have to lift and stabilize which makes
workouts more effective
Kettlebell Training Disadvantages - ANS-o Tricky for beginners
o Can lead to injuries
Answers
Musculoskeletal Flexibility - ANS-The ability to move a joint freely through its full ROM
the incidence of "Lower Back Pain" in the United States - ANS-75 million; 80% is
attributed to flexibility
What is the primary cause of lower back pain? - ANS-Low Flexibility
Describe Elastic Deformation - ANS-Results in a temporary and reversible change in
length of tissue (Rubberband)
Describe Plastic Deformation - ANS-Occurs when tissue is stretched beyond the elastic
component of the tissue. It results in relatively permanent change.
Extensibility of periarticular structures to allow for normal or physiologic motion of a joint
or limb - ANS-Flexibility
Degree of abnormal motion of a given joint - ANS-Joint Laxity
Passive Stiffness - ANS-Result of fascial tightness and titin tension
Active Stiffness - ANS-- The result of dynamic activation of neuromuscular structures
- Motor neurons are continuously discharging at low levels to provide dynamic stiffness
to muscle tendon unit
How much can collagen stretch before reaching the fracture point? - ANS-- To 10% of
its original length before it ruptures; chronic tension may allow for mutability of collagen
Purpose of the Golgi Tendon Organ - ANS-- Senses TENDON stretch
- Causes muscle inhibition -> tells muscle to calm down
(Within tendon: tries to protect muscle)
Purpose of Muscle Spindles - ANS-- Senses MUSCLE stretch
- Tells muscle to activate
(Hidden within the actin and myosin)
Flexibility Program for a Beginner - ANS-- Reps: 4-5
- Duration: 30 secs
- Frequency: 5-6x/week
,Flexibility Program for an Experienced Client - ANS-- Reps: 4-5
- Duration: 10 secs
- Frequency: 2-3x/week
When would your athletes engage in a functional flexibility program - ANS-In the warm-
up
Core musculature is - ANS-the contractable link between the upper and lower
extremities
When contracted, core muscles provide a stable center of movement in which 2 ways -
ANS-o Force is distributed
o Spine is protected
How can training the core prevent injury and improve performance - ANS-- Single plane:
used to develop baseline strength and correct muscle imbalances
- Multi-plane: develops core stability and improves overall function
Transverse Abdominus - ANS-- Compress abdomen: deepest of abdominal muscles
o "Pulling towards the spine"
Multifidus - ANS-Stabilizes and compresses vertebrae
Quadratus Lumborum - ANS-- Extends lumbar
- Laterally flexes vertebral column
Five different types of core exercises: - ANS-- Flexion/Extension:
o Train spine flexors and extensors (Situps)
- Lateral Flexion:
o Trains quadratus lumborum, hip abductors, obliques (Bridging)
- Rotation:
o Trains obliques, quad lumborum, hip rotators, glutes (Russian Twist)
- Stabilization:
o Trains all core muscles; especially multifidus and trans abdominis
o Emphasizes synergetic contraction
- Posterior Chain:
o Emphasizes postural muscles; hamstrings, erector spinae, gastro, QL
Five progressive levels of a core training program: - ANS-- Level one: core contraction;
multifidus and transverse abdominal (isometric stabilization)
- Level two: Static holds and slow movement in stable environment
- Level three: Static holds in an unstable environment and dynamic movement in a
stable
- Level four: Dynamic movements in an unstable environment
- Level five: Resisted dynamic movement in an unstable environment
, Bodyweight training - ANS-o Body weight of the individual is used to provide resistance
§ Calisthenic, Gymnastics, and yoga
Core Stability Training: - ANS-o Increase interest to improve health, rehab, and improve
athletic performance
o Range from traditional ground-based free weight exercises - training on unstable
devices
Isolation Exercises - ANS-o Consists of dynamic or isometric muscle actions designed
to isolate a specific core musculature without the contribution of the upper and lower
extremities
Instability Training Devices - ANS-o Typically considered those that are performed on
unstable surfaces or devices commonly found in strength and conditioning facilities
Free-Weight Exercises Advantages - ANS-o Less bulky
o Versatile
o Take more skill
o Helps balance
Free-Weight Exercises Disadvantages - ANS-o Greater risk of injury
o Can attribute to poor form
Machine Based Exercises Advantages - ANS-o Less Injury Risk
o Forces form
Machine Based Exercises Disadvantages - ANS-o Bulky
o Less versatile
o Less skill needed
o Not working stabilizers
Rationale behind "Variable-Resistance Training Methods" - ANS-- Idea is to create
more resistance where muscles are needing peak range
Benefits of Chain Resistance: - ANS-- Creates imbalance
- Incorporates stabilization
Describe Resistance Band Exercises: - ANS-- Used especially when weights can't be
- Used for corrective exercises
Kettlebell Training Advantages - ANS-o Muscles have to lift and stabilize which makes
workouts more effective
Kettlebell Training Disadvantages - ANS-o Tricky for beginners
o Can lead to injuries
