NSCA CSCS Cheat Sheet
9 Aspects of Plyometric Training Programs - answer-Needs Analysis
-Mode
-Intensity
-Frequency
-Recovery
-Volume
-Length
-Progression
-Warm-Up
Sets/Reps for resistance training types - answertopic
Strength Sets/Reps - answer<6reps for 2 to 6 sets
Power Sets/Reps - answer1-2 reps for 3-5 sets
or
3-5 reps for 3-5 sets
Hypertrophy Sets/Reps - answer6-12 reps for 3-6 sets
Muscular Endurance - answer>12 reps for 2-3 sets
Ways to order resistance training - answer1. Power, other core, than assistance
exercise
2. Upper and Lower body exercise
3. Push and Pull Exercises
4. Supersets and compound sets
nontraditional training methods - answer1. tire flipping
2. log lifting
3. farmers walk
4. kettlebell training
positive reinforcement - answeradding something good
negative reinforcement - answerremoving something negative
positive punishment - answeraddition of something unpleasant
negative punishment - answerremoval of something pleasant
, muscle spindles - answerchanges in length
stretch reflex
causes contractions
Golgi tendons - answer- Causes muscle relaxation
- Attaches to tendons
- Senses changes in muscle tension
Adaptations from resistance training - answerstabilization, muscular endurance,
hypertrophy, strength, and power
Types of stretching - answertopic
static stretching - answera technique in which a muscle is slowly and gently stretched
and then held in the stretched position
ballistic stretching - answera technique in which muscles are stretched by the force
generated as a body part is repeatedly bounced, swung, or jerked
dynamic stretching - answertechnique in which muscles are stretched by moving joints
slowly and fluidly through their range of motion in a controlled manner; also called
functional stretching
PNF stretching - answerA variation of static stretching that involves contracting a
muscle before stretching it.
Energy Systems - answertopic
phosphagen system - answersupplies energy very quickly and is the primary source of
energy for very high-intensity exercise
(0-6 Seconds)
Phosphagen and glycolysis System's - answer6-30 Seconds
Glycolysis system - answer30 seconds to 2 minutes
glycolic and oxidative Systems - answer2-3 minutes
Oxidative System - answerMore than 3 minutes
Layers of connective tissue - answerepimysium, (outer)
perimysium, (middle)
endomysium (inner)
5 parts of the spinal column - answer7 cervical,
9 Aspects of Plyometric Training Programs - answer-Needs Analysis
-Mode
-Intensity
-Frequency
-Recovery
-Volume
-Length
-Progression
-Warm-Up
Sets/Reps for resistance training types - answertopic
Strength Sets/Reps - answer<6reps for 2 to 6 sets
Power Sets/Reps - answer1-2 reps for 3-5 sets
or
3-5 reps for 3-5 sets
Hypertrophy Sets/Reps - answer6-12 reps for 3-6 sets
Muscular Endurance - answer>12 reps for 2-3 sets
Ways to order resistance training - answer1. Power, other core, than assistance
exercise
2. Upper and Lower body exercise
3. Push and Pull Exercises
4. Supersets and compound sets
nontraditional training methods - answer1. tire flipping
2. log lifting
3. farmers walk
4. kettlebell training
positive reinforcement - answeradding something good
negative reinforcement - answerremoving something negative
positive punishment - answeraddition of something unpleasant
negative punishment - answerremoval of something pleasant
, muscle spindles - answerchanges in length
stretch reflex
causes contractions
Golgi tendons - answer- Causes muscle relaxation
- Attaches to tendons
- Senses changes in muscle tension
Adaptations from resistance training - answerstabilization, muscular endurance,
hypertrophy, strength, and power
Types of stretching - answertopic
static stretching - answera technique in which a muscle is slowly and gently stretched
and then held in the stretched position
ballistic stretching - answera technique in which muscles are stretched by the force
generated as a body part is repeatedly bounced, swung, or jerked
dynamic stretching - answertechnique in which muscles are stretched by moving joints
slowly and fluidly through their range of motion in a controlled manner; also called
functional stretching
PNF stretching - answerA variation of static stretching that involves contracting a
muscle before stretching it.
Energy Systems - answertopic
phosphagen system - answersupplies energy very quickly and is the primary source of
energy for very high-intensity exercise
(0-6 Seconds)
Phosphagen and glycolysis System's - answer6-30 Seconds
Glycolysis system - answer30 seconds to 2 minutes
glycolic and oxidative Systems - answer2-3 minutes
Oxidative System - answerMore than 3 minutes
Layers of connective tissue - answerepimysium, (outer)
perimysium, (middle)
endomysium (inner)
5 parts of the spinal column - answer7 cervical,
