CSCS Exercise Technique UPDATED
ACTUAL Exam Questions and CORRECT
Answers
A. What is static and dynamic stretching - CORRECT ANSWER - Static
-get into a position that facilitates relaxation
-move to point in the ROM where you experience mild discomfort
-hold for 15-30 sec
-repeat unilateral stretches on both sides
Dynamic
-5-10 reps for each movement
-increase ROM for each rep
-increase speed, but maintain control
A. What is a general warm-up? How long should a warm up last - CORRECT ANSWER -
5 min of slow aerobic activity
10-20 min
A. RAMP protocol (Raise Activate, and Mobilize and Potentiate - CORRECT ANSWER -
raise physiological parameters
Focus on movement and control
intensity and sport-specific
A. What affects ROM - CORRECT ANSWER - 1. Joint structure
2. Age and sex
3. muscle and connective tissue (elasticity and plasticity)
4. stretch tolerance
, 5. neural control (central and peripheral NS)
6. Resistance training (heavy resistance with limited ROM may decrease ROM)
7. muscle bulk (increase limits ROM)
8. activity level (more active more flexible)
A. How to improve flexibility - CORRECT ANSWER - twice per week for min of 5
weeks
A. When should an athlete stretch - CORRECT ANSWER - 1. following practice and
competition
2. As a separate session
A. What are the two proprioceptors sensitive to stretching - CORRECT ANSWER - 1.
Muscle Spindles: occurs during rapid stretching, causes a muscle action known as stretch reflex
2. Golgi Tendon Organ: sensitive to increase in muscular tension, when stimulated, it causes the
muscle to relatively relax. relaxation in the same muscle that is experiencing increased tension is
called autogenic inhibition. The opposite is reciprocal
A. Types of stretching - CORRECT ANSWER - 1. Static
2. Ballistic: bouncing mvmt, end position not held. triggers stretch reflex, does not allow muscles
to relax, limits ROM
3. dynamic
4. proprioceptive neuromuscular facilitation stretch: performed with a partner and involve
passive and active movement (isometric and concentric)
Three types
-hold-relax: "hold and don't let me move the leg"
-contract-relax: athlete extends hip against resistance, then passive hip flexion
-hold-relax with agonist contraction
ACTUAL Exam Questions and CORRECT
Answers
A. What is static and dynamic stretching - CORRECT ANSWER - Static
-get into a position that facilitates relaxation
-move to point in the ROM where you experience mild discomfort
-hold for 15-30 sec
-repeat unilateral stretches on both sides
Dynamic
-5-10 reps for each movement
-increase ROM for each rep
-increase speed, but maintain control
A. What is a general warm-up? How long should a warm up last - CORRECT ANSWER -
5 min of slow aerobic activity
10-20 min
A. RAMP protocol (Raise Activate, and Mobilize and Potentiate - CORRECT ANSWER -
raise physiological parameters
Focus on movement and control
intensity and sport-specific
A. What affects ROM - CORRECT ANSWER - 1. Joint structure
2. Age and sex
3. muscle and connective tissue (elasticity and plasticity)
4. stretch tolerance
, 5. neural control (central and peripheral NS)
6. Resistance training (heavy resistance with limited ROM may decrease ROM)
7. muscle bulk (increase limits ROM)
8. activity level (more active more flexible)
A. How to improve flexibility - CORRECT ANSWER - twice per week for min of 5
weeks
A. When should an athlete stretch - CORRECT ANSWER - 1. following practice and
competition
2. As a separate session
A. What are the two proprioceptors sensitive to stretching - CORRECT ANSWER - 1.
Muscle Spindles: occurs during rapid stretching, causes a muscle action known as stretch reflex
2. Golgi Tendon Organ: sensitive to increase in muscular tension, when stimulated, it causes the
muscle to relatively relax. relaxation in the same muscle that is experiencing increased tension is
called autogenic inhibition. The opposite is reciprocal
A. Types of stretching - CORRECT ANSWER - 1. Static
2. Ballistic: bouncing mvmt, end position not held. triggers stretch reflex, does not allow muscles
to relax, limits ROM
3. dynamic
4. proprioceptive neuromuscular facilitation stretch: performed with a partner and involve
passive and active movement (isometric and concentric)
Three types
-hold-relax: "hold and don't let me move the leg"
-contract-relax: athlete extends hip against resistance, then passive hip flexion
-hold-relax with agonist contraction
