Essentials of Strength
Training and Conditioning
(4th Edition) CSCS
Certification with correct
answers 2025/2026
___________ increases in Cortisol levels may be a part of the larger remodeling process in
muscle tissue based on the removal of damaged proteins during the remodeling process. -
correct answersAcute
______________ _______________ can decrease markedly (50-70%) during the first "stage" or
5-30 seconds of high-intensity exercise and can be almost eliminated as a result of very intense
exercise to exhaustion. - correct answersCreatine phosphate
________________ goals provide a sense of meaningfulness for pursuing ________________
goals - correct answerslong-term goals, short-term goals
"Essential" amino acids __________. - correct answerscannot be produced by the body and
must be consumed via dietary sources.
"push" and "pull" exercises - correct answersAnother method of improving recovery and
recruitment between exercises is to alternate pushing exercises (bench press, shoulder press,
and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).
12 minute aerobic capacity test - correct answersmarking every 100 meters so as to record final
distance after 12 minutes is completed
,15-30 seconds is recommended for static stretching because more aggressive stretching (i.e. 60-
90 secs) has negative influences on - correct answerssubsequent power production.
1RM - correct answersgreatest amount of weight that can be lifted with proper technique for
only one repetition
1RM testing may not be the best way to assess which group of individuals? - correct
answersnew athletes as novice lifters tend to have technique breakdown as the load increases.
2-for-2 rule - correct answersA conservative method that can be used to increase an athlete's
training loads; if the athlete can perform two or more repetitions over his or her assigned
repetition goal in the last set in two consecutive workouts for a given exercise, weight should be
added to that exercise for the next training session.
505 agility test - correct answersAthlete sprints 10 m to first set of timing lights and sprints
further 5 m to turning line where athlete turns and accelerates off line
Can slow down after passing timing lights for second time
Best of two trials recorded to hearts 0.1 sec
A ceiling height of _________ feet is recommended to give plenty of clearance for all plyometric
and olympic lifting activities - correct answers12-14
A coach informs his athletes that at the beginning of the competitive season he will be testing
the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each
team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She
likely is experiencing what type of motivation?
motive to achieve success
motive to avoid failure
extrinsic motivation - correct answersmotive to achieve success
,a frequency of _________________ is recommended for many athletes to allow sufficient
recovery between sessions (resistance training sessions) - correct answers3 workouts per week
a plyometric program for masters age should include no more than __ low to moderate
intensity exercises - correct answers5
A seated dumbbell military press occurs primarily in which plane of motion? - correct
answersfrontal
a secondary method of developing speed and agility includes - correct answerssprint resistance
a stable body position - correct answersenables the athlete to maintain proper body alignment
during an exercise, which in turn places an appropriate stress on muscles an jointes
A strength and conditioning coach is trying to equate the workload for all athletes. One athlete
has 1 m of bar displacement and a teammate has 0.5 m and exerts 1,000 N of force. How much
force is required for the first athlete to equal the amount of work being done by the second
athlete if everything else is held constant? - correct answers500N
A swimmer begins a resistance training program to enhance bone mineral density. Which of the
following protocols is the optimal stimulus for the core lifts?
Barbell back squat 5x5 RM
Smith machine squat 3x10 RM
Leg press 2x12 - correct answersBarbell back squat 5x5 RM
a test must be ________ to be ________ - correct answersreliable, valid
, A U12 soccer program is beginning a resistance training program. What should the primary
focus be for this age group? - correct answersTechnique and proper form
absolute strength - correct answershow much weight you can overcome
acclimatization may occur between ` - correct answers12 and 14 days at moderate altitudes, but
can take up to several months
achievement motivation - correct answersa desire for significant accomplishment: for mastery
of things, people, or ideas; for attaining a high standard
ACSM standard push up test - correct answersno rest periods allowed, how many can be
completed without stopping
activate and mobilize (RAMP) - correct answersactively move through a range of motion
(dynamic warmup)
acutely, the SSC actions tend to increase - correct answersmechanical efficiency and impulse via
elastic energy recovery
adaptations in the body are specific to the __________ of the training sessions - correct
answersintensity
Adensosine triphosphate (ATP) - correct answersallows the transfer of energy from exergonic to
endergonic reactions
Advancing age is associated with - correct answersLoss of muscle mass, which is largely
attributable to physical inactivity, a direct result of the reduction in muscle mass is a loss of
muscular strength and power
Training and Conditioning
(4th Edition) CSCS
Certification with correct
answers 2025/2026
___________ increases in Cortisol levels may be a part of the larger remodeling process in
muscle tissue based on the removal of damaged proteins during the remodeling process. -
correct answersAcute
______________ _______________ can decrease markedly (50-70%) during the first "stage" or
5-30 seconds of high-intensity exercise and can be almost eliminated as a result of very intense
exercise to exhaustion. - correct answersCreatine phosphate
________________ goals provide a sense of meaningfulness for pursuing ________________
goals - correct answerslong-term goals, short-term goals
"Essential" amino acids __________. - correct answerscannot be produced by the body and
must be consumed via dietary sources.
"push" and "pull" exercises - correct answersAnother method of improving recovery and
recruitment between exercises is to alternate pushing exercises (bench press, shoulder press,
and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).
12 minute aerobic capacity test - correct answersmarking every 100 meters so as to record final
distance after 12 minutes is completed
,15-30 seconds is recommended for static stretching because more aggressive stretching (i.e. 60-
90 secs) has negative influences on - correct answerssubsequent power production.
1RM - correct answersgreatest amount of weight that can be lifted with proper technique for
only one repetition
1RM testing may not be the best way to assess which group of individuals? - correct
answersnew athletes as novice lifters tend to have technique breakdown as the load increases.
2-for-2 rule - correct answersA conservative method that can be used to increase an athlete's
training loads; if the athlete can perform two or more repetitions over his or her assigned
repetition goal in the last set in two consecutive workouts for a given exercise, weight should be
added to that exercise for the next training session.
505 agility test - correct answersAthlete sprints 10 m to first set of timing lights and sprints
further 5 m to turning line where athlete turns and accelerates off line
Can slow down after passing timing lights for second time
Best of two trials recorded to hearts 0.1 sec
A ceiling height of _________ feet is recommended to give plenty of clearance for all plyometric
and olympic lifting activities - correct answers12-14
A coach informs his athletes that at the beginning of the competitive season he will be testing
the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each
team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She
likely is experiencing what type of motivation?
motive to achieve success
motive to avoid failure
extrinsic motivation - correct answersmotive to achieve success
,a frequency of _________________ is recommended for many athletes to allow sufficient
recovery between sessions (resistance training sessions) - correct answers3 workouts per week
a plyometric program for masters age should include no more than __ low to moderate
intensity exercises - correct answers5
A seated dumbbell military press occurs primarily in which plane of motion? - correct
answersfrontal
a secondary method of developing speed and agility includes - correct answerssprint resistance
a stable body position - correct answersenables the athlete to maintain proper body alignment
during an exercise, which in turn places an appropriate stress on muscles an jointes
A strength and conditioning coach is trying to equate the workload for all athletes. One athlete
has 1 m of bar displacement and a teammate has 0.5 m and exerts 1,000 N of force. How much
force is required for the first athlete to equal the amount of work being done by the second
athlete if everything else is held constant? - correct answers500N
A swimmer begins a resistance training program to enhance bone mineral density. Which of the
following protocols is the optimal stimulus for the core lifts?
Barbell back squat 5x5 RM
Smith machine squat 3x10 RM
Leg press 2x12 - correct answersBarbell back squat 5x5 RM
a test must be ________ to be ________ - correct answersreliable, valid
, A U12 soccer program is beginning a resistance training program. What should the primary
focus be for this age group? - correct answersTechnique and proper form
absolute strength - correct answershow much weight you can overcome
acclimatization may occur between ` - correct answers12 and 14 days at moderate altitudes, but
can take up to several months
achievement motivation - correct answersa desire for significant accomplishment: for mastery
of things, people, or ideas; for attaining a high standard
ACSM standard push up test - correct answersno rest periods allowed, how many can be
completed without stopping
activate and mobilize (RAMP) - correct answersactively move through a range of motion
(dynamic warmup)
acutely, the SSC actions tend to increase - correct answersmechanical efficiency and impulse via
elastic energy recovery
adaptations in the body are specific to the __________ of the training sessions - correct
answersintensity
Adensosine triphosphate (ATP) - correct answersallows the transfer of energy from exergonic to
endergonic reactions
Advancing age is associated with - correct answersLoss of muscle mass, which is largely
attributable to physical inactivity, a direct result of the reduction in muscle mass is a loss of
muscular strength and power
