CSCS exercise technique UPDATED
ACTUAL Exam Questions and CORRECT
Answers
What are the key body and limb positions during dynamic stretching and mobility drills? -
CORRECT ANSWER - Upright posture with a neutral spine, shoulders back, chin level;
hips and knees aligned with feet; arms coordinated with lower body movements; core engaged to
protect lumbar spine.
What are the proper positions for glute bridges and planks? - CORRECT ANSWER - For
glute bridges: feet flat, knees bent at ~90°, core braced, avoid hyperextension. For planks:
straight line from shoulders to heels, forearms/elbows under shoulders.
What common issues can arise with stance, posture, or alignment during movement preparation?
- CORRECT ANSWER - Feet turned out excessively or knees collapsing inward (valgus),
excessive lumbar extension or anterior pelvic tilt, shoulder protraction or neck protrusion, lack of
core engagement.
What is the correct body alignment for standing drills? - CORRECT ANSWER - Neutral
alignment of ear, shoulder, hip, knee, and ankle.
How should knees be positioned during lunges and squats? - CORRECT ANSWER -
Knees should stay in line with toes.
What is the sequence of joint movements in a walking lunge? - CORRECT ANSWER -
Heel strike → knee bend → hip drop → push off.
What are effective breathing patterns during movement preparation? - CORRECT
ANSWER - Nasal breathing during low-intensity drills, exhaling on exertion, and cueing
diaphragmatic breathing in static holds.
,What is the difference between external focus cues and internal focus cues in coaching? -
CORRECT ANSWER - External focus cues direct attention to the outcome of the
movement (e.g., 'drive the floor away'), while internal focus cues direct attention to body
movements.
What are some safety actions to take during training? - CORRECT ANSWER - Ensure
adequate space between athletes, check equipment setup, progress intensity gradually, supervise
during complex drills, and screen for movement deficiencies.
What are common errors in movement execution? - CORRECT ANSWER - Excessive
trunk lean, knee valgus, holding breath, using momentum instead of controlled movement, and
sloppy footwork.
What are some recommendations for correcting movement errors? - CORRECT
ANSWER - Use regressions, provide real-time feedback, utilize video playback or mirrors
for self-assessment, reinforce proper breathing and bracing, and reintegrate proper form slowly.
What is the purpose of activation exercises like glute bridges and planks? - CORRECT
ANSWER - To engage and activate key muscle groups, ensuring proper core stability and
alignment before more complex movements.
What is the role of visualization in coaching? - CORRECT ANSWER - To encourage
mental rehearsal of key movements before execution, enhancing performance.
How can coaches provide effective cues during training? - CORRECT ANSWER - Use
simple, external, action-oriented cues and progress from general to specific instructions.
What is the significance of core engagement during movement preparation? - CORRECT
ANSWER - Core engagement helps to stabilize the lumbar spine and prevent
compensatory movement patterns.
What does 'triple flexion' refer to in movement mechanics? - CORRECT ANSWER - The
simultaneous flexion of the ankle, knee, and hip during deceleration movements.
, What is the recommended approach to arousal regulation during training? - CORRECT
ANSWER - Use low arousal for mobility with a calm voice and slow tempo, and higher
arousal for CNS prep with clapping and faster rhythm.
What are the benefits of using mirrors or video playback in training? - CORRECT
ANSWER - They allow athletes to self-assess their form and technique, promoting
awareness and correction.
What is the importance of gradual progression in training intensity? - CORRECT
ANSWER - To prevent injury, especially in cold environments, and ensure athletes adapt
safely to increased demands.
What should be monitored for safety during complex or resisted drills? - CORRECT
ANSWER - Constant supervision to ensure proper technique and prevent injuries.
What is the role of diaphragmatic breathing in static holds? - CORRECT ANSWER - To
promote proper breathing mechanics and core stability, encouraging expansion of the belly rather
than the chest.
What are the types of hand grips used in free weight training? - CORRECT ANSWER -
Pronated (overhand), Supinated (underhand), Neutral, Alternated, and Hook grip.
What is the stable standing position for free weight training? - CORRECT ANSWER -
Feet shoulder-width with weight evenly distributed, knees soft, core braced, chest tall, neutral
spine, and head in line with spine.
What is the 5-point contact position in supine exercises? - CORRECT ANSWER - Back of
head, shoulders, buttocks, and both feet flat on the ground, maintaining a slight lumbar arch with
the core engaged.
ACTUAL Exam Questions and CORRECT
Answers
What are the key body and limb positions during dynamic stretching and mobility drills? -
CORRECT ANSWER - Upright posture with a neutral spine, shoulders back, chin level;
hips and knees aligned with feet; arms coordinated with lower body movements; core engaged to
protect lumbar spine.
What are the proper positions for glute bridges and planks? - CORRECT ANSWER - For
glute bridges: feet flat, knees bent at ~90°, core braced, avoid hyperextension. For planks:
straight line from shoulders to heels, forearms/elbows under shoulders.
What common issues can arise with stance, posture, or alignment during movement preparation?
- CORRECT ANSWER - Feet turned out excessively or knees collapsing inward (valgus),
excessive lumbar extension or anterior pelvic tilt, shoulder protraction or neck protrusion, lack of
core engagement.
What is the correct body alignment for standing drills? - CORRECT ANSWER - Neutral
alignment of ear, shoulder, hip, knee, and ankle.
How should knees be positioned during lunges and squats? - CORRECT ANSWER -
Knees should stay in line with toes.
What is the sequence of joint movements in a walking lunge? - CORRECT ANSWER -
Heel strike → knee bend → hip drop → push off.
What are effective breathing patterns during movement preparation? - CORRECT
ANSWER - Nasal breathing during low-intensity drills, exhaling on exertion, and cueing
diaphragmatic breathing in static holds.
,What is the difference between external focus cues and internal focus cues in coaching? -
CORRECT ANSWER - External focus cues direct attention to the outcome of the
movement (e.g., 'drive the floor away'), while internal focus cues direct attention to body
movements.
What are some safety actions to take during training? - CORRECT ANSWER - Ensure
adequate space between athletes, check equipment setup, progress intensity gradually, supervise
during complex drills, and screen for movement deficiencies.
What are common errors in movement execution? - CORRECT ANSWER - Excessive
trunk lean, knee valgus, holding breath, using momentum instead of controlled movement, and
sloppy footwork.
What are some recommendations for correcting movement errors? - CORRECT
ANSWER - Use regressions, provide real-time feedback, utilize video playback or mirrors
for self-assessment, reinforce proper breathing and bracing, and reintegrate proper form slowly.
What is the purpose of activation exercises like glute bridges and planks? - CORRECT
ANSWER - To engage and activate key muscle groups, ensuring proper core stability and
alignment before more complex movements.
What is the role of visualization in coaching? - CORRECT ANSWER - To encourage
mental rehearsal of key movements before execution, enhancing performance.
How can coaches provide effective cues during training? - CORRECT ANSWER - Use
simple, external, action-oriented cues and progress from general to specific instructions.
What is the significance of core engagement during movement preparation? - CORRECT
ANSWER - Core engagement helps to stabilize the lumbar spine and prevent
compensatory movement patterns.
What does 'triple flexion' refer to in movement mechanics? - CORRECT ANSWER - The
simultaneous flexion of the ankle, knee, and hip during deceleration movements.
, What is the recommended approach to arousal regulation during training? - CORRECT
ANSWER - Use low arousal for mobility with a calm voice and slow tempo, and higher
arousal for CNS prep with clapping and faster rhythm.
What are the benefits of using mirrors or video playback in training? - CORRECT
ANSWER - They allow athletes to self-assess their form and technique, promoting
awareness and correction.
What is the importance of gradual progression in training intensity? - CORRECT
ANSWER - To prevent injury, especially in cold environments, and ensure athletes adapt
safely to increased demands.
What should be monitored for safety during complex or resisted drills? - CORRECT
ANSWER - Constant supervision to ensure proper technique and prevent injuries.
What is the role of diaphragmatic breathing in static holds? - CORRECT ANSWER - To
promote proper breathing mechanics and core stability, encouraging expansion of the belly rather
than the chest.
What are the types of hand grips used in free weight training? - CORRECT ANSWER -
Pronated (overhand), Supinated (underhand), Neutral, Alternated, and Hook grip.
What is the stable standing position for free weight training? - CORRECT ANSWER -
Feet shoulder-width with weight evenly distributed, knees soft, core braced, chest tall, neutral
spine, and head in line with spine.
What is the 5-point contact position in supine exercises? - CORRECT ANSWER - Back of
head, shoulders, buttocks, and both feet flat on the ground, maintaining a slight lumbar arch with
the core engaged.
