CSEP CEP UPDATED EXAMS SCRIPT ALL
QUESTIONS AND ANSWERS SURE A+
✔✔Vertical jump protocol - ✔✔Stand with feet flat on floor, stand and measure reach
Place elbow on hip, ensure safe distance from wall
Balance in semi-squat position and jump; no run up, step up, or pre-jump
Scoring - Peak power calculated
Power (W) = [60.7*jump height] + [45.3*body mass] -2055
* 3 trials with 10-15 sec rest
✔✔What is the functional movement screen? - ✔✔Used to assess full body mobility and
motor control, can be used to focus on areas of improvement and measure
improvement
✔✔What are the 7 tests and 3 clearance tests used in FMS? - ✔✔Overhead squat
Inline lunge
Hurdle step
Shoulder mobility (shoulder clearance)
Trunk stability push up (Press up clearance)
Straight leg raise
Rotatory stability (Posterior rocking clearance)
✔✔Hip Flexion - ✔✔120 degrees
Fulcrum - greater trochanter
,Prox arm - parallel to ground
Distal arm - femur to lat epicondyle
✔✔Hip Extension - ✔✔20 degrees
Fulcrum - greater trochanter
Prox arm - parallel to ground
Distal arm - femur to lat epicondyle
✔✔Hip Abduction - ✔✔40 degrees
Fulcrum - ASIS
Prox arm - horizontal line from ASIS to ASIS
Distal arm - midpoint of patella
✔✔Hip Adduction - ✔✔40 degrees
Fulcrum - ASIS
Prox arm - horizontal line from ASIS to ASIS
Distal arm - midpoint of patella
✔✔Hip INT rotation - ✔✔45 degrees
Fulcrum - patella
Prox arm - perpendicular to floor
Distal arm - tibia to midpoint of malleoli
✔✔Hip EXT rotation - ✔✔45 degrees
Fulcrum - patella
Prox arm - perpendicular to floor
Distal arm - tibia to midpoint of malleoli
✔✔Knee Flexion - ✔✔135 degrees
Fulcrum - lat epicondyle
Prox arm - femur towards greater trochanter
Distal arm - fibula towards lateral malleolus
✔✔Knee Extension - ✔✔15 degrees
Fulcrum - lat epicondyle
Prox arm - femur towards greater trochanter
Distal arm - fibula towards lateral malleolus
✔✔Foot Dorsiflexion - ✔✔20 degrees
Fulcrum - lat malleolus
Prox arm - fibula towards fibular head
Distal arm - parallel to 5th metatarsal
✔✔Foot Plantarflexion - ✔✔50 degrees
Fulcrum - lat malleolus
,Prox arm - fibula towards fibular head
Distal arm - parallel to 5th metatarsal
✔✔Ankle Inversion - ✔✔35 degrees
Fulcrum - midpoint between malleoli
Prox arm - Midline of lower leg towards tibial tuberosity
Distal arm - 2nd metatarsal
✔✔In what order should a workout be planned? - ✔✔1.Release - Foam rolling and SMR
2.Reset - Prehab and breathing exercises
3.Readiness - RAMP warm-up
4.Reactive - Speed and power work
5.Resistance - Strength work
6.Resiliency - Energy systems development
7.Recovery - Foam rolling, mobility, flexibility and breathing
✔✔What are some methods to determine training intensity? - ✔✔RPE/BORG Scale, HR
reserve method, VO reserve, MET's
✔✔What are the 10 core movements in resistance training? - ✔✔Knee dominant
Hip Dominant
Vertical push
Vertical pull
Horizontal push
Horizontal pull
Anti-flexion
Anti-extension
Anti-rotation
Anti-lateral flexion
✔✔Resistance training adaptations - ✔✔Neural (increased firing rates, synchronization,
neural drive, decreased inhibition)
Muscular (hypertrophy)
✔✔What are the set, rep, and rest schemes for training hypertrophy? - ✔✔6-12 reps
3-6 sets, 30-90 sec
✔✔What are the set, rep, and rest schemes for training endurance? - ✔✔>12 reps
2-3 sets, <30 sec
✔✔What are the set, rep, and rest schemes for training strength? - ✔✔<6 reps
2-6 sets, 2-5 min
✔✔What are the set, rep, and rest schemes for training power? - ✔✔1-5 reps
3-5 sets, 2-5 min
, ✔✔What are some methods of progressing resistance exercise? - ✔✔· Lifting same
load/volume with better form, more control, and less effort (efficiency)
· Lifting same load for more reps (volume)
· Lifting heavier loads (intensity of load)
· Lifting same load and volume with less rest
· Lifting load with more speed and acceleration
· More work in same amount of time (density)
· Doing same work in less amount of time (density)
· Doing more sets with same load and reps (volume)
· Lifting same load and volume more often throughout the week (frequency)
✔✔What is variable/accommodating resistance? - ✔✔Allows for varying resistance
during movement to stress the muscle action
Adding bands to a squat to increase resistance at top of the squat where there is
typically the least resistance
Adding chains, the higher off the ground (less resistance) more chain is pulled off the
ground, (adding more resistance)
✔✔What is the valsalva maneuver? - ✔✔- Exhalation against a closed airway, creates
an increase in intra-abdominal pressure
increase in pressure creates a lack of blood flow
- HR and BP increase to compensate for lack of flow
- expiration results in sudden increase in flow and dramatic drop in BP
✔✔What is the stress/rest principle? - ✔✔Body needs certain amount of time to recover
post workout; 48 hours between workouts that stress same muscle systems
✔✔What is the work to rest principle? - ✔✔Relative density of exercise and relief
intervals in a set; different exercises and goals (strength vs endurance) will have
different requirements
✔✔Factors that determine RE programs in youth - ✔✔Training age
Overuse injuries
Biological age
✔✔What is DOMS? - ✔✔Delayed onset muscle soreness
Caused by microscopic tears in tissue, causing Ca to leak and activate proteases to
degrade tissues, also initiating inflammatory process
✔✔What is static stretching? - ✔✔Slow and constant stretch, held for 15-30 seconds;
improves ROM; typically done post exercise (muscles are warm and are more receptive
to stretching)
QUESTIONS AND ANSWERS SURE A+
✔✔Vertical jump protocol - ✔✔Stand with feet flat on floor, stand and measure reach
Place elbow on hip, ensure safe distance from wall
Balance in semi-squat position and jump; no run up, step up, or pre-jump
Scoring - Peak power calculated
Power (W) = [60.7*jump height] + [45.3*body mass] -2055
* 3 trials with 10-15 sec rest
✔✔What is the functional movement screen? - ✔✔Used to assess full body mobility and
motor control, can be used to focus on areas of improvement and measure
improvement
✔✔What are the 7 tests and 3 clearance tests used in FMS? - ✔✔Overhead squat
Inline lunge
Hurdle step
Shoulder mobility (shoulder clearance)
Trunk stability push up (Press up clearance)
Straight leg raise
Rotatory stability (Posterior rocking clearance)
✔✔Hip Flexion - ✔✔120 degrees
Fulcrum - greater trochanter
,Prox arm - parallel to ground
Distal arm - femur to lat epicondyle
✔✔Hip Extension - ✔✔20 degrees
Fulcrum - greater trochanter
Prox arm - parallel to ground
Distal arm - femur to lat epicondyle
✔✔Hip Abduction - ✔✔40 degrees
Fulcrum - ASIS
Prox arm - horizontal line from ASIS to ASIS
Distal arm - midpoint of patella
✔✔Hip Adduction - ✔✔40 degrees
Fulcrum - ASIS
Prox arm - horizontal line from ASIS to ASIS
Distal arm - midpoint of patella
✔✔Hip INT rotation - ✔✔45 degrees
Fulcrum - patella
Prox arm - perpendicular to floor
Distal arm - tibia to midpoint of malleoli
✔✔Hip EXT rotation - ✔✔45 degrees
Fulcrum - patella
Prox arm - perpendicular to floor
Distal arm - tibia to midpoint of malleoli
✔✔Knee Flexion - ✔✔135 degrees
Fulcrum - lat epicondyle
Prox arm - femur towards greater trochanter
Distal arm - fibula towards lateral malleolus
✔✔Knee Extension - ✔✔15 degrees
Fulcrum - lat epicondyle
Prox arm - femur towards greater trochanter
Distal arm - fibula towards lateral malleolus
✔✔Foot Dorsiflexion - ✔✔20 degrees
Fulcrum - lat malleolus
Prox arm - fibula towards fibular head
Distal arm - parallel to 5th metatarsal
✔✔Foot Plantarflexion - ✔✔50 degrees
Fulcrum - lat malleolus
,Prox arm - fibula towards fibular head
Distal arm - parallel to 5th metatarsal
✔✔Ankle Inversion - ✔✔35 degrees
Fulcrum - midpoint between malleoli
Prox arm - Midline of lower leg towards tibial tuberosity
Distal arm - 2nd metatarsal
✔✔In what order should a workout be planned? - ✔✔1.Release - Foam rolling and SMR
2.Reset - Prehab and breathing exercises
3.Readiness - RAMP warm-up
4.Reactive - Speed and power work
5.Resistance - Strength work
6.Resiliency - Energy systems development
7.Recovery - Foam rolling, mobility, flexibility and breathing
✔✔What are some methods to determine training intensity? - ✔✔RPE/BORG Scale, HR
reserve method, VO reserve, MET's
✔✔What are the 10 core movements in resistance training? - ✔✔Knee dominant
Hip Dominant
Vertical push
Vertical pull
Horizontal push
Horizontal pull
Anti-flexion
Anti-extension
Anti-rotation
Anti-lateral flexion
✔✔Resistance training adaptations - ✔✔Neural (increased firing rates, synchronization,
neural drive, decreased inhibition)
Muscular (hypertrophy)
✔✔What are the set, rep, and rest schemes for training hypertrophy? - ✔✔6-12 reps
3-6 sets, 30-90 sec
✔✔What are the set, rep, and rest schemes for training endurance? - ✔✔>12 reps
2-3 sets, <30 sec
✔✔What are the set, rep, and rest schemes for training strength? - ✔✔<6 reps
2-6 sets, 2-5 min
✔✔What are the set, rep, and rest schemes for training power? - ✔✔1-5 reps
3-5 sets, 2-5 min
, ✔✔What are some methods of progressing resistance exercise? - ✔✔· Lifting same
load/volume with better form, more control, and less effort (efficiency)
· Lifting same load for more reps (volume)
· Lifting heavier loads (intensity of load)
· Lifting same load and volume with less rest
· Lifting load with more speed and acceleration
· More work in same amount of time (density)
· Doing same work in less amount of time (density)
· Doing more sets with same load and reps (volume)
· Lifting same load and volume more often throughout the week (frequency)
✔✔What is variable/accommodating resistance? - ✔✔Allows for varying resistance
during movement to stress the muscle action
Adding bands to a squat to increase resistance at top of the squat where there is
typically the least resistance
Adding chains, the higher off the ground (less resistance) more chain is pulled off the
ground, (adding more resistance)
✔✔What is the valsalva maneuver? - ✔✔- Exhalation against a closed airway, creates
an increase in intra-abdominal pressure
increase in pressure creates a lack of blood flow
- HR and BP increase to compensate for lack of flow
- expiration results in sudden increase in flow and dramatic drop in BP
✔✔What is the stress/rest principle? - ✔✔Body needs certain amount of time to recover
post workout; 48 hours between workouts that stress same muscle systems
✔✔What is the work to rest principle? - ✔✔Relative density of exercise and relief
intervals in a set; different exercises and goals (strength vs endurance) will have
different requirements
✔✔Factors that determine RE programs in youth - ✔✔Training age
Overuse injuries
Biological age
✔✔What is DOMS? - ✔✔Delayed onset muscle soreness
Caused by microscopic tears in tissue, causing Ca to leak and activate proteases to
degrade tissues, also initiating inflammatory process
✔✔What is static stretching? - ✔✔Slow and constant stretch, held for 15-30 seconds;
improves ROM; typically done post exercise (muscles are warm and are more receptive
to stretching)
