NCSF-STRENGTH & CONDITIONING
EXAM QUESTIONS AND ANSWERS
Exercise vs sport training environment - Correct Answers -Exercise environment is
usually consistent and predictable, while a sports environment may provide varying
conditions and unexpected challenges
Universal attributes of an elite athlete - Correct Answers -1. neuromuscular efficiency
2. exposure to the sport at an early age
3. participation in a sport that reflects the athlete's strengths
4 possession of unique skills applicable to competition
5. requisite anthropometric measures
reaction time - Correct Answers -response rate from perception to action
dynamic equilibrium - Correct Answers -state of balance between continuing actions;
force sums do not equal zero, but are close enough to maintain necessary balance and
stability
*more reflective of performance measures
common athlete weaknesses - Correct Answers -poor flexibility and strength
imbalances
successful strength and conditioning establishes - Correct Answers -maintains health
related components of fitness (muscle strength/endurance, cardio, flexibility, and body
comp) in the offseason to ensure preseason training can focus on sport specific
improvements rather than baseline conditioning
vo2 max - Correct Answers -Maximum oxygen uptake; most oxygen used when working
the hardest you can
Proprioception - Correct Answers -Related to the perception of position and movement
within the body
Power - Correct Answers -rate of work performed expressed as (force x distance)/time;
associated with the ability to produce high velocity contractions
Fact or fiction: high strength=high work and power - Correct Answers -fiction: strength
denotes production of max force, but not power; strong does not always equal powerful;
slow heavy lifting without power training can reduce efficiency of explosive movements
,Speed - Correct Answers -Rate of performing work (force X distance/time)
Speed, velocity and acceleration are often erroneously used as synonymous terms
An athlete may be slow during a 40-yd dash (speed) but quick in bursts (acceleration)
An athlete that can accelerate to the highest velocity in the shortest period of time is
quick
An athlete that can move his/her body between two given points at a faster rate possess
greater speed
Velocity - Correct Answers -the rate of change of position where both speed and
direction are used to quantify it
Acceleration - Correct Answers -the change in velocity over time; can change in
magnitude and/or direction
agility - Correct Answers -defined as the ability to change body positions efficiently in
response to a stimulus
Quickness can be quantified by the ability to accelerate to a high velocity in a given
direction, or in a repeated fashion during a series of directional changes (agility and
quickness are connected)
Requires the interaction of several fitness variables
A lower center of mass maintained directly over the base of support helps to maximize
agility
Agility is affected by - Correct Answers -experience, size, stability, center of gravity,
muscular fitness, power, and flexibility
balance - Correct Answers -stable state characterized by cancellation of all forces equal
and opposing
Determined by depth perception, CNS/PNS, and tactile ground reaction forces
*When factors of ground reaction force shift, so will the requirements for balance. Ice,
sand, and mud all affect tactile properties, therefore making balance a more difficult
endeavor
coordiantion - Correct Answers -the "intelligence" of muscles and their ability to
communicate efficiently with central processing for harmonious adjustment
The neuromuscular system has a learning capacity as it is an extension of the brain
Elite athletes physically learn and adapt faster than non-athletes
Repetition can mask athleticism - repeating a drill can improve outcomes for the
movement pattern but not reactive, in-game performance
stability - Correct Answers -property of a body to resist displacement
,Competitive power lifting vs Olympic lifting - Correct Answers -PW lifting: bench, squat,
deadlift; fails to employ high levels of power, requires notable stability and max force
production, but work is performed at low velocity
O lifting: clean, jerk, snatch; requires greater movement velocity and energy transfer
efficiency
Lifts that imporve___connections and linkage of the ____ are optimal - Correct Answers
-force couple; kinetic chain
sport movement forces tend to - Correct Answers -start from the ground, accelerate
through the hips/trunks, and manifest in the hands/feet
force couples - Correct Answers -occur when two or more forces are pulling in different
directions on an object, causing the object to rotate about its axis
coordination between dynamic and static contractions acting upon a joint/body segment
why does early exposure matter for sport performance - Correct Answers -Greater use
of fast-twitch fibers during youth = greater affinity for immediate energy system
efficiency as an adult
-plasticity of muscle tissue is greater during youth, potentially enhancing chronic
adaptions
-satellite cells are higher among children than adults, making the potential for muscle
regeneration and fiber specific adaptations greater
Most sport outcomes are defined by which system? - Correct Answers -anaerobic
pathways: Maximal force and high-velocity movements require phosphagen system
efficiency (immediate energy for ~15sec). Fast-twitch fiber recruitment via rapid neural
pathways manage powerful sport actions
-Aerobic efficiency is also relevant to anaerobic sports:
Efficient use of O2 is necessary in buffering anaerobic energy byproducts
Athletes with high CRF can train harder due to shortened rest periods between bouts of
work
Endurance sports rely heavily on the aerobic system, but also depend on anaerobic
efficiency for success
how id anaerobic efficiency related to endurance athletes? - Correct Answers -Control
fatigue during higher-intensity segments (e.g., end of a race)
Reduce musculoskeletal movement restrictions
Allow for an improved lactate threshold
Primary role of strength and conditioning professionals - Correct Answers -Injury
Prevention; elite athletes must be kept on the field
Sports economy - Correct Answers -energy conservation associated with efficient task
performance in a given sport
, *Factors that limit movement should be addressed before attempting to accelerate
actions
Improving an athlete's strength-to-weight ratio and metabolic efficiency can enhance
economy and prevent premature fatigue
neural vs. muscular improvements - Correct Answers -Sports require the training of
movements not isolated muscles (neural-dominated vs. muscle-dominated); muscles
must be taught to work synergistically rather than independently
Training aimed specifically at neural characteristic (i.e., motor unit recruitment, firing
rate and synchronicity) can increase force with or without fiber hypertrophy
Hypertrophy is not necessary for power/speed improvements, but larger fibers tend to
produce greater force
key goal of metabolic conditioning - Correct Answers -being able to repeat high-level
performance without a decline in movement proficiency or speed
strength coaches must: 1. identify sport specific metabolic pathways, 2. understand the
factors that affect repeat performance, 3. ensure the athletes can play hard until the end
of the game
Identify the two major factors associated with the Olympic lifts that make them more
effective for developing sport-specific power over the exercises performed during
competitive "power-lifting". - Correct Answers -The velocity of the lifts
The energy transfer efficiency necessary to accelerate the resistance
negative performance-related implications associated with tissue inflexibility. - Correct
Answers --Improper movement patterns
-Joint actions can be resisted
-The length of muscle to produce peak tension can be lost
-Biomechanics can be altered in a manner that promotes injury -The athlete may be
unable to properly perform key exercises
Equilibrium is influenced by which of the following: - Correct Answers -All of the above:
a. The width of the base of support
b. Height of the center of mass relative to the base of support
c. Alignment of the center of mass relative to the base of support
Emphasis on proper ____________ contraction will help ensure that the pelvis does not
rotate posteriorly during heavily-loaded squats or deadlifts - Correct Answers -Pelvic
floor
Which of the following sling systems is involved in forward locomotion and incorporates
cooperative action from the obliques, anterior abdominal fascia and hip adductors? -
Correct Answers -Anterior oblique sling system
motion analysis - Correct Answers -Analysis of crucial actions that dictate performance
for a sport
EXAM QUESTIONS AND ANSWERS
Exercise vs sport training environment - Correct Answers -Exercise environment is
usually consistent and predictable, while a sports environment may provide varying
conditions and unexpected challenges
Universal attributes of an elite athlete - Correct Answers -1. neuromuscular efficiency
2. exposure to the sport at an early age
3. participation in a sport that reflects the athlete's strengths
4 possession of unique skills applicable to competition
5. requisite anthropometric measures
reaction time - Correct Answers -response rate from perception to action
dynamic equilibrium - Correct Answers -state of balance between continuing actions;
force sums do not equal zero, but are close enough to maintain necessary balance and
stability
*more reflective of performance measures
common athlete weaknesses - Correct Answers -poor flexibility and strength
imbalances
successful strength and conditioning establishes - Correct Answers -maintains health
related components of fitness (muscle strength/endurance, cardio, flexibility, and body
comp) in the offseason to ensure preseason training can focus on sport specific
improvements rather than baseline conditioning
vo2 max - Correct Answers -Maximum oxygen uptake; most oxygen used when working
the hardest you can
Proprioception - Correct Answers -Related to the perception of position and movement
within the body
Power - Correct Answers -rate of work performed expressed as (force x distance)/time;
associated with the ability to produce high velocity contractions
Fact or fiction: high strength=high work and power - Correct Answers -fiction: strength
denotes production of max force, but not power; strong does not always equal powerful;
slow heavy lifting without power training can reduce efficiency of explosive movements
,Speed - Correct Answers -Rate of performing work (force X distance/time)
Speed, velocity and acceleration are often erroneously used as synonymous terms
An athlete may be slow during a 40-yd dash (speed) but quick in bursts (acceleration)
An athlete that can accelerate to the highest velocity in the shortest period of time is
quick
An athlete that can move his/her body between two given points at a faster rate possess
greater speed
Velocity - Correct Answers -the rate of change of position where both speed and
direction are used to quantify it
Acceleration - Correct Answers -the change in velocity over time; can change in
magnitude and/or direction
agility - Correct Answers -defined as the ability to change body positions efficiently in
response to a stimulus
Quickness can be quantified by the ability to accelerate to a high velocity in a given
direction, or in a repeated fashion during a series of directional changes (agility and
quickness are connected)
Requires the interaction of several fitness variables
A lower center of mass maintained directly over the base of support helps to maximize
agility
Agility is affected by - Correct Answers -experience, size, stability, center of gravity,
muscular fitness, power, and flexibility
balance - Correct Answers -stable state characterized by cancellation of all forces equal
and opposing
Determined by depth perception, CNS/PNS, and tactile ground reaction forces
*When factors of ground reaction force shift, so will the requirements for balance. Ice,
sand, and mud all affect tactile properties, therefore making balance a more difficult
endeavor
coordiantion - Correct Answers -the "intelligence" of muscles and their ability to
communicate efficiently with central processing for harmonious adjustment
The neuromuscular system has a learning capacity as it is an extension of the brain
Elite athletes physically learn and adapt faster than non-athletes
Repetition can mask athleticism - repeating a drill can improve outcomes for the
movement pattern but not reactive, in-game performance
stability - Correct Answers -property of a body to resist displacement
,Competitive power lifting vs Olympic lifting - Correct Answers -PW lifting: bench, squat,
deadlift; fails to employ high levels of power, requires notable stability and max force
production, but work is performed at low velocity
O lifting: clean, jerk, snatch; requires greater movement velocity and energy transfer
efficiency
Lifts that imporve___connections and linkage of the ____ are optimal - Correct Answers
-force couple; kinetic chain
sport movement forces tend to - Correct Answers -start from the ground, accelerate
through the hips/trunks, and manifest in the hands/feet
force couples - Correct Answers -occur when two or more forces are pulling in different
directions on an object, causing the object to rotate about its axis
coordination between dynamic and static contractions acting upon a joint/body segment
why does early exposure matter for sport performance - Correct Answers -Greater use
of fast-twitch fibers during youth = greater affinity for immediate energy system
efficiency as an adult
-plasticity of muscle tissue is greater during youth, potentially enhancing chronic
adaptions
-satellite cells are higher among children than adults, making the potential for muscle
regeneration and fiber specific adaptations greater
Most sport outcomes are defined by which system? - Correct Answers -anaerobic
pathways: Maximal force and high-velocity movements require phosphagen system
efficiency (immediate energy for ~15sec). Fast-twitch fiber recruitment via rapid neural
pathways manage powerful sport actions
-Aerobic efficiency is also relevant to anaerobic sports:
Efficient use of O2 is necessary in buffering anaerobic energy byproducts
Athletes with high CRF can train harder due to shortened rest periods between bouts of
work
Endurance sports rely heavily on the aerobic system, but also depend on anaerobic
efficiency for success
how id anaerobic efficiency related to endurance athletes? - Correct Answers -Control
fatigue during higher-intensity segments (e.g., end of a race)
Reduce musculoskeletal movement restrictions
Allow for an improved lactate threshold
Primary role of strength and conditioning professionals - Correct Answers -Injury
Prevention; elite athletes must be kept on the field
Sports economy - Correct Answers -energy conservation associated with efficient task
performance in a given sport
, *Factors that limit movement should be addressed before attempting to accelerate
actions
Improving an athlete's strength-to-weight ratio and metabolic efficiency can enhance
economy and prevent premature fatigue
neural vs. muscular improvements - Correct Answers -Sports require the training of
movements not isolated muscles (neural-dominated vs. muscle-dominated); muscles
must be taught to work synergistically rather than independently
Training aimed specifically at neural characteristic (i.e., motor unit recruitment, firing
rate and synchronicity) can increase force with or without fiber hypertrophy
Hypertrophy is not necessary for power/speed improvements, but larger fibers tend to
produce greater force
key goal of metabolic conditioning - Correct Answers -being able to repeat high-level
performance without a decline in movement proficiency or speed
strength coaches must: 1. identify sport specific metabolic pathways, 2. understand the
factors that affect repeat performance, 3. ensure the athletes can play hard until the end
of the game
Identify the two major factors associated with the Olympic lifts that make them more
effective for developing sport-specific power over the exercises performed during
competitive "power-lifting". - Correct Answers -The velocity of the lifts
The energy transfer efficiency necessary to accelerate the resistance
negative performance-related implications associated with tissue inflexibility. - Correct
Answers --Improper movement patterns
-Joint actions can be resisted
-The length of muscle to produce peak tension can be lost
-Biomechanics can be altered in a manner that promotes injury -The athlete may be
unable to properly perform key exercises
Equilibrium is influenced by which of the following: - Correct Answers -All of the above:
a. The width of the base of support
b. Height of the center of mass relative to the base of support
c. Alignment of the center of mass relative to the base of support
Emphasis on proper ____________ contraction will help ensure that the pelvis does not
rotate posteriorly during heavily-loaded squats or deadlifts - Correct Answers -Pelvic
floor
Which of the following sling systems is involved in forward locomotion and incorporates
cooperative action from the obliques, anterior abdominal fascia and hip adductors? -
Correct Answers -Anterior oblique sling system
motion analysis - Correct Answers -Analysis of crucial actions that dictate performance
for a sport
