CSCS Practice Test with Complete
Solutions
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% - ANS-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. - ANS-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% - ANS-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 - ANS-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% - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-a) Body weight Spanish squat max reps in 1
min
Solutions
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% - ANS-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. - ANS-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% - ANS-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 - ANS-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% - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-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 - ANS-a) Body weight Spanish squat max reps in 1
min
