NSCA CPT with 100% Correct
solutions
What actions (or lack of) constitute negligence - ANSWER-1.fail to screen, evaluate or
test clients before recommending activity,
2.deficiencies in the exercise or fitness prescription or recommendation process,
3. failure to properly supervise or instruct activity,
4. overuse injuries,
5.failure to refer client to health professional,
6. Fail to provide or secure appropriate emergency response for clients
7. improper disclosure of private info
8. Improper assumption of risk, waiver or release documents
What is negligence - ANSWER-Failure of one person to comply with the legally
determined duty to protect another person, which failure proximately cause se the other
person harm
What is meant my standard of care - ANSWER-A set of criteria for the appropriate
duties of a PT. Legal boundaries that determine the extent of a PTs duties
What is the gait pattern of sprinting - ANSWER-Posture
-Acceleration phase-body lean forward approx. 45 deg for 13 to 16 yards.
-Then move up right to 5 deg lean
-Head relaxed ans show minimal movement, eyes focused ahead
Legs
Driving phase
-lead foot, driven by hip extensors, lands on the lateral aspect of the forefoot, just in
front of center of gravity
-at foot strike, quad muscles contract to prevent excessive knee flexion
-ankle remain dorsiflexed and great toe extended
- glutes and hams contract so the client pulls himself over the body's center of mass
-client begins plantarflexing the foot once the hip crosses over the foot until completion
of the toe-off
-ground contact time should be minimal
Recovery Phase
-begins the moment the clients foot leaves the ground
-dorsiflex the ankle and extend the great toe
-flex the knee, driving the foot directly toward the buttocks
-as the heel moves towards the butt, the leg swings forward as if the client is trying to
step over the opposite knee
,-knee extends to an approx. 90 deg position and then becomes nearly straight as the
foot moves down and forward, driven toward the ground by the hip extensors. (don't run
heel to toe)
Arm Action
-each elbow should be flexed at approx. 90 deg
-originate movement from the shoulder with minimal frontal plane action
-aggressive backward hammering or punching motion and occur opposite the leg
motion
-hands rise to shoulder level and pass buttocks when moving back
Acceleration-13-16 yards to achive proper technique (velocity and stride length.
-initially foot strike will be behind body, increase in body lean, stronger emphasis on
front side running mechanics (high knee punch, dorsiflexion)
What are the technique guidelines for assistive and resistive sprinting? - ANSWER-
Assistive-good for stride frequency (high speed towing, use of high speed treadmill)
-should not increase speed by more than 10% of clients maximal speed
-proper warmup session
Resisted-help increase stride length and speed-strength (uphill running, run in sand or
water, sprint while being resisted by partner, sled or elastic tubing, parachute
-should not increase external resistance by more than 10%
-use heavier resistance, goal=improve acceleration phase
-use lighter, goal=improve maximum velocity
-short distance (11-33yrd)
What are the techniques for partner resisted and uphill sprinting - ANSWER-Partner
resisted
-position: client in front, PT attach tying in back, client moves 5.5 yrds while PT
maintains beginning position
-if speed slows, use less resistance and if proper form is not maintained, decrease
distance
Uphill sprinting
-bottom of hill, assume comfortable upright position
-maintain correct posture and technique (33-55yrds)
-no higher than 7deg slope, if speed slows and if proper form is not maintained, reduce
slope
What are the techniques for downhill sprinting and partner assisted towing? - ANSWER-
Partner Assisted
-tubing attached to client and PT, PT moves 5.5yrds while client maintains position
-after partner starts running, client runs with a slight lean in an upright position, focusing
on stepping up and over the other knee, dorsiflexing feet when in the air and making
contact on the ground with the ball of the foot and maintaining powerful arm drive
Lower body plyometrics and types - ANSWER--Allows clients muscle to produce more
force in shorter amount of time
, -jump in place (squat jump, tuck jump split squat jump)
-Standing jump (double leg vertical jump, standing long jump, front barrier hop)
-multiple hops and jumps (double leg hop, front barrier hop)
-Bounds (skip and alternate leg bound, lateral bounding)
-Box drill (jump to box, jump from box)
-Depth jump (depth jump to 2nd box)
-ankle flip, skip
upper body plyometrics and types - ANSWER--Chest pass
-depth pushup
-45 deg sit up
How to assess if a client is ready for plymometrics - ANSWER--assess clients ability to
hold a half-squat position
-feet should width part, chin tucked under, scapulae slightly retracted, trunk parrellel to
tibias, knees over toes and heels on ground
-in squat position: rotate pelvis, flex ankles, knees, hips while keeping trunk parrellel to
tibias, knees over toes and feet remain flat on ground
-before increase in level of plyo exercise, can they hold the position on a single leg for
30 sec
lower body-1RM squat should be 1.5times bodyweight and 5 reps of squat with 60%
BW in 5 sec or less
upper body-more than 220lbs 1RM bench 1times BW, less than 220, 1RM 1.5times BW
or 5 clap pushups and perform BP with 60% BW in 5 sec or less
What are the technique guidelines for landing position - ANSWER-shoulders over
knees, knees over posterior to the toes with the ankles, knees and hips flexed and feet
approx. shoulder width the apart.
-land softly and maintain dorsiflexed position of the ankle with feet in full contact with the
ground.
-keep more weight on ball of foot
-for jumps, hops, leaps, bounds, skips and quick foot drills clients should keep knees
and thumbs up (will help them from rounding shoulders
-arms brought behind the midline of the body and up rapidly to help increase strength of
muscle action
Technique for ankle flip - ANSWER--feet shoulder width apart
-body upright
-Double arm action
-Push off using ankles only, hop up in place, plantarflexing -ankles fully with each jum
-land in starting position and repeat
technique for skip - ANSWER--one leg is lifted to 90deg of hip and knee flexion
-reciprocal arm action
-jump up and forward on one leg, opposite leg should remain in the starting position
until landing. Drive toes of lead leg up, knee forward and up and keep heel under hips
solutions
What actions (or lack of) constitute negligence - ANSWER-1.fail to screen, evaluate or
test clients before recommending activity,
2.deficiencies in the exercise or fitness prescription or recommendation process,
3. failure to properly supervise or instruct activity,
4. overuse injuries,
5.failure to refer client to health professional,
6. Fail to provide or secure appropriate emergency response for clients
7. improper disclosure of private info
8. Improper assumption of risk, waiver or release documents
What is negligence - ANSWER-Failure of one person to comply with the legally
determined duty to protect another person, which failure proximately cause se the other
person harm
What is meant my standard of care - ANSWER-A set of criteria for the appropriate
duties of a PT. Legal boundaries that determine the extent of a PTs duties
What is the gait pattern of sprinting - ANSWER-Posture
-Acceleration phase-body lean forward approx. 45 deg for 13 to 16 yards.
-Then move up right to 5 deg lean
-Head relaxed ans show minimal movement, eyes focused ahead
Legs
Driving phase
-lead foot, driven by hip extensors, lands on the lateral aspect of the forefoot, just in
front of center of gravity
-at foot strike, quad muscles contract to prevent excessive knee flexion
-ankle remain dorsiflexed and great toe extended
- glutes and hams contract so the client pulls himself over the body's center of mass
-client begins plantarflexing the foot once the hip crosses over the foot until completion
of the toe-off
-ground contact time should be minimal
Recovery Phase
-begins the moment the clients foot leaves the ground
-dorsiflex the ankle and extend the great toe
-flex the knee, driving the foot directly toward the buttocks
-as the heel moves towards the butt, the leg swings forward as if the client is trying to
step over the opposite knee
,-knee extends to an approx. 90 deg position and then becomes nearly straight as the
foot moves down and forward, driven toward the ground by the hip extensors. (don't run
heel to toe)
Arm Action
-each elbow should be flexed at approx. 90 deg
-originate movement from the shoulder with minimal frontal plane action
-aggressive backward hammering or punching motion and occur opposite the leg
motion
-hands rise to shoulder level and pass buttocks when moving back
Acceleration-13-16 yards to achive proper technique (velocity and stride length.
-initially foot strike will be behind body, increase in body lean, stronger emphasis on
front side running mechanics (high knee punch, dorsiflexion)
What are the technique guidelines for assistive and resistive sprinting? - ANSWER-
Assistive-good for stride frequency (high speed towing, use of high speed treadmill)
-should not increase speed by more than 10% of clients maximal speed
-proper warmup session
Resisted-help increase stride length and speed-strength (uphill running, run in sand or
water, sprint while being resisted by partner, sled or elastic tubing, parachute
-should not increase external resistance by more than 10%
-use heavier resistance, goal=improve acceleration phase
-use lighter, goal=improve maximum velocity
-short distance (11-33yrd)
What are the techniques for partner resisted and uphill sprinting - ANSWER-Partner
resisted
-position: client in front, PT attach tying in back, client moves 5.5 yrds while PT
maintains beginning position
-if speed slows, use less resistance and if proper form is not maintained, decrease
distance
Uphill sprinting
-bottom of hill, assume comfortable upright position
-maintain correct posture and technique (33-55yrds)
-no higher than 7deg slope, if speed slows and if proper form is not maintained, reduce
slope
What are the techniques for downhill sprinting and partner assisted towing? - ANSWER-
Partner Assisted
-tubing attached to client and PT, PT moves 5.5yrds while client maintains position
-after partner starts running, client runs with a slight lean in an upright position, focusing
on stepping up and over the other knee, dorsiflexing feet when in the air and making
contact on the ground with the ball of the foot and maintaining powerful arm drive
Lower body plyometrics and types - ANSWER--Allows clients muscle to produce more
force in shorter amount of time
, -jump in place (squat jump, tuck jump split squat jump)
-Standing jump (double leg vertical jump, standing long jump, front barrier hop)
-multiple hops and jumps (double leg hop, front barrier hop)
-Bounds (skip and alternate leg bound, lateral bounding)
-Box drill (jump to box, jump from box)
-Depth jump (depth jump to 2nd box)
-ankle flip, skip
upper body plyometrics and types - ANSWER--Chest pass
-depth pushup
-45 deg sit up
How to assess if a client is ready for plymometrics - ANSWER--assess clients ability to
hold a half-squat position
-feet should width part, chin tucked under, scapulae slightly retracted, trunk parrellel to
tibias, knees over toes and heels on ground
-in squat position: rotate pelvis, flex ankles, knees, hips while keeping trunk parrellel to
tibias, knees over toes and feet remain flat on ground
-before increase in level of plyo exercise, can they hold the position on a single leg for
30 sec
lower body-1RM squat should be 1.5times bodyweight and 5 reps of squat with 60%
BW in 5 sec or less
upper body-more than 220lbs 1RM bench 1times BW, less than 220, 1RM 1.5times BW
or 5 clap pushups and perform BP with 60% BW in 5 sec or less
What are the technique guidelines for landing position - ANSWER-shoulders over
knees, knees over posterior to the toes with the ankles, knees and hips flexed and feet
approx. shoulder width the apart.
-land softly and maintain dorsiflexed position of the ankle with feet in full contact with the
ground.
-keep more weight on ball of foot
-for jumps, hops, leaps, bounds, skips and quick foot drills clients should keep knees
and thumbs up (will help them from rounding shoulders
-arms brought behind the midline of the body and up rapidly to help increase strength of
muscle action
Technique for ankle flip - ANSWER--feet shoulder width apart
-body upright
-Double arm action
-Push off using ankles only, hop up in place, plantarflexing -ankles fully with each jum
-land in starting position and repeat
technique for skip - ANSWER--one leg is lifted to 90deg of hip and knee flexion
-reciprocal arm action
-jump up and forward on one leg, opposite leg should remain in the starting position
until landing. Drive toes of lead leg up, knee forward and up and keep heel under hips
