Essentials of Strength and Conditioning – Complete
Real Question Bank with Verified Solutions
Introduction
This comprehensive study guide prepares candidates for the NSCA Certified Strength
and Conditioning Specialist (CSCS) exam, based on the Essentials of Strength Train-
ing and Conditioning (4th Edition). It covers Scientific Foundations (exercise physiol-
ogy, biomechanics, nutrition) and Practical/Applied (program design, testing, admin-
istration) domains, with 50 exam-style questions (20 multiple-choice, 15 short-answer,
15 scenario-based), verified model answers, detailed rationales, and helper explanations.
Content aligns with NSCA standards and is optimized for Stuvia upload, ensuring thor-
ough preparation for the 2025 CSCS exam.
Complete Exam Question Bank
1. Multiple Choice: What is the primary goal of periodization in training?
[2 marks]
A. Maximize fatigue levels
B. Optimize performance through structured phases
C. Maintain constant training intensity
D. Eliminate recovery periods
Model Answer: B
Rationale: Periodization structures training into phases to peak performance, unlike
maximizing fatigue (A), constant intensity (C), or eliminating recovery (D). Links
to Chapter 21, p. 507–509.
Helper Explanation: Periodization plans training like a roadmap. For exams, link
it to “phases” and “peak performance,” not fatigue or intensity.
Marking: 2 for B; 0 otherwise.
2. Multiple Choice: Which energy system supports short, high-intensity
efforts? [2 marks]
A. Oxidative system
B. Phosphagen system
C. Glycolytic system
D. Aerobic system
Model Answer: B
Rationale: The phosphagen system fuels short, high-intensity efforts (e.g., sprints),
unlike oxidative/aerobic (A, D, endurance) or glycolytic (C, moderate duration).
Links to Chapter 3, p. 67–69.
Helper Explanation: Phosphagen is for quick bursts (e.g., 10-second sprint). For
exams, link to “short” and “high-intensity,” not endurance.
Marking: 2 for B; 0 otherwise.
3. Multiple Choice: What is the primary benefit of plyometric training? [2
marks]
A. Increased aerobic capacity
B. Improved explosive power
1
, C. Enhanced flexibility
D. Reduced muscle mass
Model Answer: B
Rationale: Plyometrics enhance explosive power (e.g., jumps), unlike aerobic ca-
pacity (A), flexibility (C), or muscle mass reduction (D). Links to Chapter 18, p.
413–415.
Helper Explanation: Plyometrics are for power, like box jumps. For exams, link to
“explosive” or “power,” not endurance or flexibility.
Marking: 2 for B; 0 otherwise.
4. Multiple Choice: What does the Rate of Perceived Exertion (RPE) mea-
sure? [2 marks]
A. Maximal strength
B. Subjective training intensity
C. Aerobic endurance
D. Nutritional intake
Model Answer: B
Rationale: RPE measures subjective intensity (e.g., 1–10 scale), unlike strength
(A), endurance (C), or nutrition (D). Links to Chapter 17, p. 391.
Helper Explanation: RPE is how hard an athlete feels they’re working. For exams,
link to “subjective” and “intensity,” not objective measures.
Marking: 2 for B; 0 otherwise.
5. Multiple Choice: Which assessment evaluates dynamic balance? [2 marks]
A. 1-RM bench press
B. Star Excursion Balance Test (SEBT)
C. Wingate test
D. Skinfold measurement
Model Answer: B
Rationale: SEBT assesses dynamic balance, unlike 1-RM (A, strength), Wingate
(C, anaerobic power), or skinfold (D, body composition). Links to Chapter 13, p.
287–289.
Helper Explanation: SEBT tests balance while moving. For exams, link to “dynamic
balance,” not strength or endurance tests.
Marking: 2 for B; 0 otherwise.
6. Multiple Choice: What is the stretch-shortening cycle in plyometrics?
[2 marks]
A. Muscle relaxation phase
B. Rapid eccentric-concentric action
C. Static stretching routine
D. Aerobic energy production
Model Answer: B
Rationale: The stretch-shortening cycle involves rapid eccentric (lengthening) to
concentric (shortening) actions, unlike relaxation (A), static stretching (C), or aer-
obic (D). Links to Chapter 18, p. 413.
Helper Explanation: Stretch-shortening is quick muscle action, like a jump. For
exams, link to “eccentric-concentric,” not stretching or aerobic.
Marking: 2 for B; 0 otherwise.
2
Real Question Bank with Verified Solutions
Introduction
This comprehensive study guide prepares candidates for the NSCA Certified Strength
and Conditioning Specialist (CSCS) exam, based on the Essentials of Strength Train-
ing and Conditioning (4th Edition). It covers Scientific Foundations (exercise physiol-
ogy, biomechanics, nutrition) and Practical/Applied (program design, testing, admin-
istration) domains, with 50 exam-style questions (20 multiple-choice, 15 short-answer,
15 scenario-based), verified model answers, detailed rationales, and helper explanations.
Content aligns with NSCA standards and is optimized for Stuvia upload, ensuring thor-
ough preparation for the 2025 CSCS exam.
Complete Exam Question Bank
1. Multiple Choice: What is the primary goal of periodization in training?
[2 marks]
A. Maximize fatigue levels
B. Optimize performance through structured phases
C. Maintain constant training intensity
D. Eliminate recovery periods
Model Answer: B
Rationale: Periodization structures training into phases to peak performance, unlike
maximizing fatigue (A), constant intensity (C), or eliminating recovery (D). Links
to Chapter 21, p. 507–509.
Helper Explanation: Periodization plans training like a roadmap. For exams, link
it to “phases” and “peak performance,” not fatigue or intensity.
Marking: 2 for B; 0 otherwise.
2. Multiple Choice: Which energy system supports short, high-intensity
efforts? [2 marks]
A. Oxidative system
B. Phosphagen system
C. Glycolytic system
D. Aerobic system
Model Answer: B
Rationale: The phosphagen system fuels short, high-intensity efforts (e.g., sprints),
unlike oxidative/aerobic (A, D, endurance) or glycolytic (C, moderate duration).
Links to Chapter 3, p. 67–69.
Helper Explanation: Phosphagen is for quick bursts (e.g., 10-second sprint). For
exams, link to “short” and “high-intensity,” not endurance.
Marking: 2 for B; 0 otherwise.
3. Multiple Choice: What is the primary benefit of plyometric training? [2
marks]
A. Increased aerobic capacity
B. Improved explosive power
1
, C. Enhanced flexibility
D. Reduced muscle mass
Model Answer: B
Rationale: Plyometrics enhance explosive power (e.g., jumps), unlike aerobic ca-
pacity (A), flexibility (C), or muscle mass reduction (D). Links to Chapter 18, p.
413–415.
Helper Explanation: Plyometrics are for power, like box jumps. For exams, link to
“explosive” or “power,” not endurance or flexibility.
Marking: 2 for B; 0 otherwise.
4. Multiple Choice: What does the Rate of Perceived Exertion (RPE) mea-
sure? [2 marks]
A. Maximal strength
B. Subjective training intensity
C. Aerobic endurance
D. Nutritional intake
Model Answer: B
Rationale: RPE measures subjective intensity (e.g., 1–10 scale), unlike strength
(A), endurance (C), or nutrition (D). Links to Chapter 17, p. 391.
Helper Explanation: RPE is how hard an athlete feels they’re working. For exams,
link to “subjective” and “intensity,” not objective measures.
Marking: 2 for B; 0 otherwise.
5. Multiple Choice: Which assessment evaluates dynamic balance? [2 marks]
A. 1-RM bench press
B. Star Excursion Balance Test (SEBT)
C. Wingate test
D. Skinfold measurement
Model Answer: B
Rationale: SEBT assesses dynamic balance, unlike 1-RM (A, strength), Wingate
(C, anaerobic power), or skinfold (D, body composition). Links to Chapter 13, p.
287–289.
Helper Explanation: SEBT tests balance while moving. For exams, link to “dynamic
balance,” not strength or endurance tests.
Marking: 2 for B; 0 otherwise.
6. Multiple Choice: What is the stretch-shortening cycle in plyometrics?
[2 marks]
A. Muscle relaxation phase
B. Rapid eccentric-concentric action
C. Static stretching routine
D. Aerobic energy production
Model Answer: B
Rationale: The stretch-shortening cycle involves rapid eccentric (lengthening) to
concentric (shortening) actions, unlike relaxation (A), static stretching (C), or aer-
obic (D). Links to Chapter 18, p. 413.
Helper Explanation: Stretch-shortening is quick muscle action, like a jump. For
exams, link to “eccentric-concentric,” not stretching or aerobic.
Marking: 2 for B; 0 otherwise.
2
