NCSF-Strength & Conditioning CORRECT QUESTIONS &
ANSWERS(2024 LATEST UPDATE)CORRECT 100%
Exercise vs sport training environment - ANSWER Exercise environment is usually consistent and
predictable, while a sports environment may provide varying conditions and unexpected challenges
Universal attributes of an elite athlete - ANSWER 1. neuromuscular efficiency
2. exposure to the sport at an early age
3. participation in a sport that reflects the athlete's strengths
4 possession of unique skills applicable to competition
5. requisite anthropometric measures
reaction time - ANSWER response rate from perception to action
dynamic equilibrium - ANSWER state of balance between continuing actions; force sums do not equal
zero, but are close enough to maintain necessary balance and stability
*more reflective of performance measures
common athlete weaknesses - ANSWER poor flexibility and strength imbalances
successful strength and conditioning establishes - ANSWER maintains health related components of
fitness (muscle strength/endurance, cardio, flexibility, and body comp) in the offseason to ensure
preseason training can focus on sport specific improvements rather than baseline conditioning
vo2 max - ANSWER Maximum oxygen uptake; most oxygen used when working the hardest you can
Proprioception - ANSWER Related to the perception of position and movement within the body
Power - ANSWER rate of work performed expressed as (force x distance)/time; associated with the
ability to produce high velocity contractions
, Fact or fiction: high strength=high work and power - ANSWER fiction: strength denotes production of
max force, but not power; strong does not always equal powerful; slow heavy lifting without power
training can reduce efficiency of explosive movements
Speed - ANSWER Rate of performing work (force X distance/time)
Speed, velocity and acceleration are often erroneously used as synonymous terms
An athlete may be slow during a 40-yd dash (speed) but quick in bursts (acceleration)
An athlete that can accelerate to the highest velocity in the shortest period of time is quick
An athlete that can move his/her body between two given points at a faster rate possess greater speed
Velocity - ANSWER the rate of change of position where both speed and direction are used to quantify it
Acceleration - ANSWER the change in velocity over time; can change in magnitude and/or direction
agility - ANSWER defined as the ability to change body positions efficiently in response to a stimulus
Quickness can be quantified by the ability to accelerate to a high velocity in a given direction, or in a
repeated fashion during a series of directional changes (agility and quickness are connected)
Requires the interaction of several fitness variables
A lower center of mass maintained directly over the base of support helps to maximize agility
Agility is affected by - ANSWER experience, size, stability, center of gravity, muscular fitness, power, and
flexibility
balance - ANSWER stable state characterized by cancellation of all forces equal and opposing
Determined by depth perception, CNS/PNS, and tactile ground reaction forces
*When factors of ground reaction force shift, so will the requirements for balance. Ice, sand, and mud all
affect tactile properties, therefore making balance a more difficult endeavor
, coordiantion - ANSWER the "intelligence" of muscles and their ability to communicate efficiently with
central processing for harmonious adjustment
The neuromuscular system has a learning capacity as it is an extension of the brain
Elite athletes physically learn and adapt faster than non-athletes
Repetition can mask athleticism - repeating a drill can improve outcomes for the movement pattern but
not reactive, in-game performance
stability - ANSWER property of a body to resist displacement
Competitive power lifting vs Olympic lifting - ANSWER PW lifting: bench, squat, deadlift; fails to employ
high levels of power, requires notable stability and max force production, but work is performed at low
velocity
O lifting: clean, jerk, snatch; requires greater movement velocity and energy transfer efficiency
Lifts that imporve___connections and linkage of the ____ are optimal - ANSWER force couple; kinetic
chain
sport movement forces tend to - ANSWER start from the ground, accelerate through the hips/trunks, and
manifest in the hands/feet
force couples - ANSWER occur when two or more forces are pulling in different directions on an object,
causing the object to rotate about its axis
coordination between dynamic and static contractions acting upon a joint/body segment
why does early exposure matter for sport performance - ANSWER Greater use of fast-twitch fibers during
youth = greater affinity for immediate energy system efficiency as an adult
-plasticity of muscle tissue is greater during youth, potentially enhancing chronic adaptions
-satellite cells are higher among children than adults, making the potential for muscle regeneration and
fiber specific adaptations greater
, Most sport outcomes are defined by which system? - ANSWER anaerobic pathways: Maximal force and
high-velocity movements require phosphagen system efficiency (immediate energy for ~15sec). Fast-
twitch fiber recruitment via rapid neural pathways manage powerful sport actions
-Aerobic efficiency is also relevant to anaerobic sports:
Efficient use of O2 is necessary in buffering anaerobic energy byproducts
Athletes with high CRF can train harder due to shortened rest periods between bouts of work
Endurance sports rely heavily on the aerobic system, but also depend on anaerobic efficiency for success
how id anaerobic efficiency related to endurance athletes? - ANSWER Control fatigue during higher-
intensity segments (e.g., end of a race)
Reduce musculoskeletal movement restrictions
Allow for an improved lactate threshold
Primary role of strength and conditioning professionals - ANSWER Injury Prevention; elite athletes must
be kept on the field
Sports economy - ANSWER energy conservation associated with efficient task performance in a given
sport
*Factors that limit movement should be addressed before attempting to accelerate actions
Improving an athlete's strength-to-weight ratio and metabolic efficiency can enhance economy and
prevent premature fatigue
neural vs. muscular improvements - ANSWER Sports require the training of movements not isolated
muscles (neural-dominated vs. muscle-dominated); muscles must be taught to work synergistically
rather than independently
Training aimed specifically at neural characteristic (i.e., motor unit recruitment, firing rate and
synchronicity) can increase force with or without fiber hypertrophy
Hypertrophy is not necessary for power/speed improvements, but larger fibers tend to produce greater
force
key goal of metabolic conditioning - ANSWER being able to repeat high-level performance without a
decline in movement proficiency or speed
ANSWERS(2024 LATEST UPDATE)CORRECT 100%
Exercise vs sport training environment - ANSWER Exercise environment is usually consistent and
predictable, while a sports environment may provide varying conditions and unexpected challenges
Universal attributes of an elite athlete - ANSWER 1. neuromuscular efficiency
2. exposure to the sport at an early age
3. participation in a sport that reflects the athlete's strengths
4 possession of unique skills applicable to competition
5. requisite anthropometric measures
reaction time - ANSWER response rate from perception to action
dynamic equilibrium - ANSWER state of balance between continuing actions; force sums do not equal
zero, but are close enough to maintain necessary balance and stability
*more reflective of performance measures
common athlete weaknesses - ANSWER poor flexibility and strength imbalances
successful strength and conditioning establishes - ANSWER maintains health related components of
fitness (muscle strength/endurance, cardio, flexibility, and body comp) in the offseason to ensure
preseason training can focus on sport specific improvements rather than baseline conditioning
vo2 max - ANSWER Maximum oxygen uptake; most oxygen used when working the hardest you can
Proprioception - ANSWER Related to the perception of position and movement within the body
Power - ANSWER rate of work performed expressed as (force x distance)/time; associated with the
ability to produce high velocity contractions
, Fact or fiction: high strength=high work and power - ANSWER fiction: strength denotes production of
max force, but not power; strong does not always equal powerful; slow heavy lifting without power
training can reduce efficiency of explosive movements
Speed - ANSWER Rate of performing work (force X distance/time)
Speed, velocity and acceleration are often erroneously used as synonymous terms
An athlete may be slow during a 40-yd dash (speed) but quick in bursts (acceleration)
An athlete that can accelerate to the highest velocity in the shortest period of time is quick
An athlete that can move his/her body between two given points at a faster rate possess greater speed
Velocity - ANSWER the rate of change of position where both speed and direction are used to quantify it
Acceleration - ANSWER the change in velocity over time; can change in magnitude and/or direction
agility - ANSWER defined as the ability to change body positions efficiently in response to a stimulus
Quickness can be quantified by the ability to accelerate to a high velocity in a given direction, or in a
repeated fashion during a series of directional changes (agility and quickness are connected)
Requires the interaction of several fitness variables
A lower center of mass maintained directly over the base of support helps to maximize agility
Agility is affected by - ANSWER experience, size, stability, center of gravity, muscular fitness, power, and
flexibility
balance - ANSWER stable state characterized by cancellation of all forces equal and opposing
Determined by depth perception, CNS/PNS, and tactile ground reaction forces
*When factors of ground reaction force shift, so will the requirements for balance. Ice, sand, and mud all
affect tactile properties, therefore making balance a more difficult endeavor
, coordiantion - ANSWER the "intelligence" of muscles and their ability to communicate efficiently with
central processing for harmonious adjustment
The neuromuscular system has a learning capacity as it is an extension of the brain
Elite athletes physically learn and adapt faster than non-athletes
Repetition can mask athleticism - repeating a drill can improve outcomes for the movement pattern but
not reactive, in-game performance
stability - ANSWER property of a body to resist displacement
Competitive power lifting vs Olympic lifting - ANSWER PW lifting: bench, squat, deadlift; fails to employ
high levels of power, requires notable stability and max force production, but work is performed at low
velocity
O lifting: clean, jerk, snatch; requires greater movement velocity and energy transfer efficiency
Lifts that imporve___connections and linkage of the ____ are optimal - ANSWER force couple; kinetic
chain
sport movement forces tend to - ANSWER start from the ground, accelerate through the hips/trunks, and
manifest in the hands/feet
force couples - ANSWER occur when two or more forces are pulling in different directions on an object,
causing the object to rotate about its axis
coordination between dynamic and static contractions acting upon a joint/body segment
why does early exposure matter for sport performance - ANSWER Greater use of fast-twitch fibers during
youth = greater affinity for immediate energy system efficiency as an adult
-plasticity of muscle tissue is greater during youth, potentially enhancing chronic adaptions
-satellite cells are higher among children than adults, making the potential for muscle regeneration and
fiber specific adaptations greater
, Most sport outcomes are defined by which system? - ANSWER anaerobic pathways: Maximal force and
high-velocity movements require phosphagen system efficiency (immediate energy for ~15sec). Fast-
twitch fiber recruitment via rapid neural pathways manage powerful sport actions
-Aerobic efficiency is also relevant to anaerobic sports:
Efficient use of O2 is necessary in buffering anaerobic energy byproducts
Athletes with high CRF can train harder due to shortened rest periods between bouts of work
Endurance sports rely heavily on the aerobic system, but also depend on anaerobic efficiency for success
how id anaerobic efficiency related to endurance athletes? - ANSWER Control fatigue during higher-
intensity segments (e.g., end of a race)
Reduce musculoskeletal movement restrictions
Allow for an improved lactate threshold
Primary role of strength and conditioning professionals - ANSWER Injury Prevention; elite athletes must
be kept on the field
Sports economy - ANSWER energy conservation associated with efficient task performance in a given
sport
*Factors that limit movement should be addressed before attempting to accelerate actions
Improving an athlete's strength-to-weight ratio and metabolic efficiency can enhance economy and
prevent premature fatigue
neural vs. muscular improvements - ANSWER Sports require the training of movements not isolated
muscles (neural-dominated vs. muscle-dominated); muscles must be taught to work synergistically
rather than independently
Training aimed specifically at neural characteristic (i.e., motor unit recruitment, firing rate and
synchronicity) can increase force with or without fiber hypertrophy
Hypertrophy is not necessary for power/speed improvements, but larger fibers tend to produce greater
force
key goal of metabolic conditioning - ANSWER being able to repeat high-level performance without a
decline in movement proficiency or speed
