CSCS PRACTICE TEST PT. 2 QUESTIONS
AND ANSWERS WITH SOLUTIONS 2024
A college lacrosse player is beginning her off-season program with a 4 day/wk, upper/lower body split
routine. The intensity for core lifts will most likely be ____________ 1RM.
a) 90-95%
b) 75-85%
c) 50-60% - ANSWER b) 75-85%
In lieu of 1RM testing, a coach decides to complete as many repetitions as possible with 100 lbs. If the
athlete completes 8 repetitions before failing the 9th rep, what is the estimated 1RM for this athlete?
a) 125 lbs.
b) 100 lbs.
c) 160 lbs. - ANSWER a) 125 lbs.
A basketball player is 6'4" and weighs 160 lbs. Which of the following would be the optimal intensity to
program for this athlete if the goal is to add muscle mass?
a) 77%
b) 87%
c) 67% - ANSWER a) 77%
A middle school soccer player is new to resistance training but wants to start a program with you. Which
of the following is the optimal intensity to begin training with for this athlete?
a) 85% 1 RM
b) 75% 1 RM
c) 60% 1 RM - ANSWER c) 60% 1 RM
A collegiate cross-country runner is interested in enhancing their ability to climb hills and have an extra
gear at the end of a race to pull ahead of the competition. You recommend a resistance training program
with an approximate load of ______________ 1RM.
a) 85%
,b) 75%
c) 65% - ANSWER a) 85%
The range of training intensities for a high jumper should be:
a) 85%+ 1 RM
b) 75-85% 1 RM
c) 80-90% 1 RM - ANSWER c) 80-90% 1 RM
Calculate the target heart rate for a 60-year-old masters athlete (RHR=50) wishing to train at 85% of his
heart rate reserve (HRR).
a) 144 bpm
b) 94 bpm
c) 136 bpm - ANSWER a) 144 bpm
Which of the following is the best RPE for an athlete completing a pace/tempo run?
a) 5
b) 7
c) 9 - ANSWER b) 7
An athlete with an RPE of 9 is likely completing which of the following types of training?
a) LSD
b) Pace/tempo
c) Interval - ANSWER c) Interval
A well-trained athlete is preparing for his rugby season with a goal to increase his anaerobic capacity.
Which of the following training intensities is the optimal choice to help him reach this goal?
a) 60% V02 max
b) 75% V02 max
c) 90% V02 max - ANSWER c) 90% V02 max
, Which of the following is the best example of the recommended order for resistance training exercises?
a) Power clean, front squat, box step-ups
b) Back squat, power shrug, deadlift
c) Overhead press, bench press, skull crusher - ANSWER a) Power clean, front squat, box step-ups
When time is limited in a training session, which of the following exercise orders helps manage fatigue
and maximize work capacity through efficiency?
a) Bent over row, lat pull-down, chin-up
b) Bench press, bent over row, overhead press, lat pull-down
c) Bench press, overhead press, tricep kickbacks - ANSWER b) Bench press, bent over row, overhead
press, lat pull-down
Which of the following exercises should be programmed last in a training session?
a) Body weight Spanish squat max reps in 1 min
b) Front squat, 85% 1 RM
c) Loaded lunges, 75% body weight - ANSWER a) Body weight Spanish squat max reps in 1 min
Which of the following is the best example of exercise order for an athlete participating in a 3x/week
total body lifting routine?
a) Bench press, hex bar deadlift, DB overhead press, triceps extensions, biceps curls
b) Back squat, clean, DB chest flys, DB deltoid flys, push-ups
c) Deadlift, bench press, bent-over row, DB military press, chin-ups, dips - ANSWER c) Deadlift, bench
press, bent-over row, DB military press, chin-ups, dips
A circuit training program of resistance training exercises completed for 10 repetitions with 30 second
rest periods will have the greatest aerobic capacity benefit for which of the following athletes? -
ANSWER a) Recreational runner
b) Collegiate athlete
c) Novice, middle school tennis athlete
AND ANSWERS WITH SOLUTIONS 2024
A college lacrosse player is beginning her off-season program with a 4 day/wk, upper/lower body split
routine. The intensity for core lifts will most likely be ____________ 1RM.
a) 90-95%
b) 75-85%
c) 50-60% - ANSWER b) 75-85%
In lieu of 1RM testing, a coach decides to complete as many repetitions as possible with 100 lbs. If the
athlete completes 8 repetitions before failing the 9th rep, what is the estimated 1RM for this athlete?
a) 125 lbs.
b) 100 lbs.
c) 160 lbs. - ANSWER a) 125 lbs.
A basketball player is 6'4" and weighs 160 lbs. Which of the following would be the optimal intensity to
program for this athlete if the goal is to add muscle mass?
a) 77%
b) 87%
c) 67% - ANSWER a) 77%
A middle school soccer player is new to resistance training but wants to start a program with you. Which
of the following is the optimal intensity to begin training with for this athlete?
a) 85% 1 RM
b) 75% 1 RM
c) 60% 1 RM - ANSWER c) 60% 1 RM
A collegiate cross-country runner is interested in enhancing their ability to climb hills and have an extra
gear at the end of a race to pull ahead of the competition. You recommend a resistance training program
with an approximate load of ______________ 1RM.
a) 85%
,b) 75%
c) 65% - ANSWER a) 85%
The range of training intensities for a high jumper should be:
a) 85%+ 1 RM
b) 75-85% 1 RM
c) 80-90% 1 RM - ANSWER c) 80-90% 1 RM
Calculate the target heart rate for a 60-year-old masters athlete (RHR=50) wishing to train at 85% of his
heart rate reserve (HRR).
a) 144 bpm
b) 94 bpm
c) 136 bpm - ANSWER a) 144 bpm
Which of the following is the best RPE for an athlete completing a pace/tempo run?
a) 5
b) 7
c) 9 - ANSWER b) 7
An athlete with an RPE of 9 is likely completing which of the following types of training?
a) LSD
b) Pace/tempo
c) Interval - ANSWER c) Interval
A well-trained athlete is preparing for his rugby season with a goal to increase his anaerobic capacity.
Which of the following training intensities is the optimal choice to help him reach this goal?
a) 60% V02 max
b) 75% V02 max
c) 90% V02 max - ANSWER c) 90% V02 max
, Which of the following is the best example of the recommended order for resistance training exercises?
a) Power clean, front squat, box step-ups
b) Back squat, power shrug, deadlift
c) Overhead press, bench press, skull crusher - ANSWER a) Power clean, front squat, box step-ups
When time is limited in a training session, which of the following exercise orders helps manage fatigue
and maximize work capacity through efficiency?
a) Bent over row, lat pull-down, chin-up
b) Bench press, bent over row, overhead press, lat pull-down
c) Bench press, overhead press, tricep kickbacks - ANSWER b) Bench press, bent over row, overhead
press, lat pull-down
Which of the following exercises should be programmed last in a training session?
a) Body weight Spanish squat max reps in 1 min
b) Front squat, 85% 1 RM
c) Loaded lunges, 75% body weight - ANSWER a) Body weight Spanish squat max reps in 1 min
Which of the following is the best example of exercise order for an athlete participating in a 3x/week
total body lifting routine?
a) Bench press, hex bar deadlift, DB overhead press, triceps extensions, biceps curls
b) Back squat, clean, DB chest flys, DB deltoid flys, push-ups
c) Deadlift, bench press, bent-over row, DB military press, chin-ups, dips - ANSWER c) Deadlift, bench
press, bent-over row, DB military press, chin-ups, dips
A circuit training program of resistance training exercises completed for 10 repetitions with 30 second
rest periods will have the greatest aerobic capacity benefit for which of the following athletes? -
ANSWER a) Recreational runner
b) Collegiate athlete
c) Novice, middle school tennis athlete
