CSCS - Practice Exam.pdf
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CERTIFIED STRENGTH AND
CONDITIONING SPECIALIST®
(CSCS®)
PRACTICE EXAM
VOLUME ONE
Developed by the
NSCA Certification Commission®
The CSCS examination program is accred ited by the National Commission for Certifying Agencies (NCCA)
This Practice Exam is NOT an actual CSCS examination.
Neither the NSCA Certification Commission nor the National
Strength and Conditioning Association attests that a successful
performance on either or both sections of this Practice Exam
will result in a similar performance on an actual exam.
This Practice Exam is not an educational tool.
There may be video segments and/or questions that
depict or describe improper guidelines and concepts.
Eleventh Printing (Marchi 2006)
Copyright © 2006_ SCA Certification Commission, PROPRIETY. All rights reserved . No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, inclu(Jing photocopying or recording , or any information retrieval system , froin the NSCA Certification Commission. without pennission
CERTIFIED STRENGTH AND CONDITIONING SPECIALIST
PRA'CTICE EXAM - VOLUME ONE
TABLE OF CONTENTS
An. Overview of the Practice Exam ......................................................................................................... 1
Introduction and Purpose ............................................................................................................ 1
Practice Exam Limitations ........................................................................................................... 1
Continuing Education Units (CEUs) ............................................................................................ 1
F10wchart of the Self-Assessment Process ........................................................................................... 2
Testing Directions ..................................................................................................................................... 3
Prepare to Take the Practice Exam ............................................................................................ 3
Take the Scientific Foundations Section ................................................................................... 3
Take the Practical/Applied Section ............................................................................................ 3
An.swer Form - Volume One ................................................................................................................... 4
CSCS Practice Exam Scientific Foundations Questions - Volume One .......................................... 6
CSCS Practice Exam Practical/Applied Questions - Volume One ................................................. 14
Self-Scoring and Assessment Directions ............................................................................................ 24
Correcting the Practice Exam ................................................................................................... 24
Evaluating Your Results ............................................................................................................. 24
Interpreting Your Performance ................................................................................................. 25
References for the Practice Exam Questions ..................................................................................... 26
Essentials of Strength Training and Conditioning Text (second edition) ........................... 26
CSCS Examination Content Description................................................................................. 26
Additional References ................................................................................................................ 26
CSCS Practice Exam Scientific Foundations Self-Scoring/Reference Sheets - Volume One .... 27
CSCS Practice Exam Practical/Applied Self-Scoring/Reference Sheets - Volume One ............ 29
Score Profile Sheet - Volume One ....................................................................................................... 32
CSCS Examination Scientific Foundations Condensed Content Outline ...................................... 33
CSCS Examination Practical/Applied Condensed Content Outline ............................................... 34
CSCS Practice Exam - Comment Form - Volume One .................................................................... 36
Copyright © 2006. NSCA Certification Commission, PROPRIETY. All rights reserved. No part of this publication may be reproduced or transmitted in any fonn or by any means, electronic or mechanical, incluaing photocopying or recording, or any information retrieval system, without permission in writing from the NSCA Certification Commission.
1
AN OVERVIEW OF THE PRACTICE EXAM
Introduction and Purpose
The CSCS Practice Exam was developed by the NSCA Certification Commission and is representative of the nature, scope, and difficulty of an actual CSCS exam. The Practice Exam serves to provide an opportunity for prospective CSCS exam candidates to: 1) develop a clear under standing of the content, organization, and the relative time constraints of an actual CSCS exam; 2) evaluate strengths and weaknesses through .self-scoring; and 3) have specific references to resources for further study. To realize the greatest benefit from taking the Practice Exam, you are encouraged to fonow the testing directions EXACTLY as they are presented. Pages 2 and 3 present a flowchart a-nd step-by-step instructions to help you prepare for and complete the Practice Exam. Afterward, refer to pages 24-25 for specific directions on how to rate your performance and pages 26-31 to locate references for the Practice Exam questions. Practice Exam Limitations
This Practice Exam is NOT an actual CSCS exam. It is similar in difficulty and content distribution, b ut not length. Also, the Practice Exam questions are specific to this booklet and are NOT found on the CSCS exam. This Practice Exam is NOT designed to address ALL possible topics that could be included on an actual CSCS exam.
Therefore, it should NOT serve as the only method to review related content areas or to assess your level of preparation for an actual exam. Once you have completed the Practice Exam, you should have a good idea of your strengths and weaknesses on topics related to the CSCS exam. The NSCA Certification Commission hopes you will use this information to improve your per formance on a future exam. Continuing Education Units (CEUs)
* If you were a CSCS or an NSCA-CPT® when you purchased this Practice Exam, you can earn 1.0 CEU by: 1) taking the Practice Exam and filling in the Answer Form at the top of page 4; 2) completing the form at the bottom of page 4; 3) including a $10 (U.S. funds) processing fee; and 4) mailing both to the NSCA Certification Commission. Note that the ORIGINAL (not a photocopy) Answer Form and the $10 fee must be sent in during the same CEU reporting period (i.e., 2006-2008) as when you purchased this Practice Exam.
* If you are not yet certified but you plan to take either the CSCS or the NSCA-CPT exam in the future, you can earn 0.5 CEU by filling out the Comment Form (page 36) and returning it to the NSCA Certification Commission after you become certified. Be sure, however, to send it in during the same CEU reporting period (i.e., 2006 2008) as when you purchased this Practice Exam.
Copyright © 2006. NSCA Certification Commission, PROPRIETY. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, incluaing photocopying or recording, or any information retrieval system, withou t permission in writing from the NSCA Certification Commission.
2
FLOWCHART OF THE SELF-ASSESSMENT PROCESS
Prepare for and Complete the Practice Exam
READ THE TESTING. DIRECTIONS
COMPLETE THE
COMPLETE THE
SCIENTIFIC
PRACTICAL/
FOUNDATIONS
ApPLIED
SECTION
SECTION
(Pages 6-12)
(Pages 14-23)
(Page 3)
30 MINUTE TESTING PERIOD
30 minute
50 MINUTE
break
TESTING PERIOD
Assess Your Performance
COpy
ANSWERS
SCORING/
DOMAIN
CORRECT
TO THE
SELF
COpy
TALLY
~
REFERENCE
ANSWERS AND
RECORD
THE DOIVIAI N
~
THE PRACTICE
EXAM SCORE
KNOWLEDGE STRENGTHS ANn WEAKNESSES
SHEET
(Pages 27-31)
(Pages 27-31)
~ I
PROFILE
SCORES
SHEETS
DETERMINE
SCORES ONTO
(Page 32)
Consult Specific Study References
IDENTIFY
INCORRECT
ANSWERS ON THE
SELF-SCORING/
REFERENCE
SHEETS
RE-ExAMINE
REFER TO
THE
EXAM-SPECIFIC
CORRESPONDING
REFERENCES
PRACTICE EXAM
FOR
QUESTIOI\l (s)
FURTHER STUDY
Copyright ©. 2006. NSCA Certification Commission, PROPRIETY All rights reserved. No part of this publication may be reproduced or transmitted In any form or by any means, electrOnic or mechanical , Incluolng' photOCOPYing or recording , or any information retrieval system. without permission in writing from the NSCA Certification Commission.
3
TESTING DIRECTIONS
It is recommended that the self-testing conditions mimic those of an actual CSCS exam. Therefore, you are encouraged to read and follow these directions EXACTLY as they are explained. Prepare to Take the Practice Exam
Do NOT READ ANY OF THE QUESTIONS OR WATCH THE EXAM PORTION OF THE VIDEO UNTIL YOU ARE INSTRUCTED.
1) Find a quiet room with a table, chair, and TV and a VCR (or a DVD player, depending on the format of the video recording you purchased). 2) Place two or three #2 pencils, a timer, and the Practice Exam booklet on the table. (Notes, books, scratch paper, or calculators are not permitted in the actual exam rooms.) 3) Turn on the TVNCR (or DVD player) and cue the Practice Exam video to the "STOP VIDEO TAPE NOW!" frame. 4) When this frame is found, press 'stop' and turn the TV off. 5) Tear out the Answer Form (page 4) of this booklet. Take the Scientific Foundations Section
1) Set the timer for 30 minutes. 2) Turn to page 6 and read the directions for the Scientific Foundations section. 3) Complete questions #1-27 on pages 6-12 by filling in the Answer Form. 4) When the timer rings, put your pencil down, close the booklet, and take a 30 minute break.
Do NOT CHANGE YOUR RESPONSES TO THE SCIENTIFIC FOUNDATIONS QUESTIONS AFTER THE TIMER RINGS.
Take the Practical/Applied Section
1) Turn on the TV and press 'play' then
'pause' to still-frame the video at the
"STOP VIDEO TAPE NOW" screen.
2) Set the timer for 50 minutes. 3) Open the Practice Exam booklet to page 14 and read the directions for the Practical/Applied section. 4) Press 'play' on the VCR/DVD player and complete the video questions # 28-40 on pages 14-17. This portion has specific time periods (separated by audible beeps) for reading each question, viewing the segment, and answering the question.
Do NOT STOP, REWIND,
OR PAUSE THE VIDEO
WHILE YOU ARE ANSWERING THE QUESTIONS!
5) Stop the VCR (or DVD player) and turn off the TV when instructed. 6) Continue completing the rest of the Practice Exam by answering questions #41-64 on pages 17-23. 7) When the timer rings, put your pencil down.
Do NOT CHANGE YOUR RESPONSES TO THE SCIENTIFIC FOUNDATIONS OR THE PRACTICAL/ APPUED QUESTIONS AFTER THE TIMER RINGS .
***** After completing the Practice Exam, turn to page 24 and follow the Self-Scoring and Assessment Directions to determine your results.
Copyright © 2006. NSCA Certification Commission . PROPRIETY. All rights reserved. No part of this publi'cation may be reproduced or transmitted in any form or by any means , electronic or mechanical , including photocopying or recording , or any information retrieval system , without permiSSion in writing' from the NSCA Certification Commission.
4
ANSWER FORM - VOLUME ONE l. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16.
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17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32.
@@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@
1
33. 34. 35 36.. 37. 38. 39. 40. 41. 42. 43. 44. 45. 46. 47. 48.
@@©@ @@©@ @®©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@
49. 50. 51. 52. 53. 54. 55. 56. 57. 58. 59. 60. 6l. 62. 63. 64.
@@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@ @@©@
If you were a CSCS or an NSCA-CPT when you purchased this Practice Exam, you can earn
1.0 CEU by: 1) taking the Practice Exam and filling in the Answer Form; 2) completing the form below; 3) including a $10 (U.S. funds) processing fee payable to the NSCA Certification Commission; and 4) mailing both to: NSCA Certification Commission
3333 Landmark Circle
Lincoln, NE 68504
[EAR OUT THIS PAGE
n
PHOTOCOPIES WILL NOT BE ACCEPTEDI
The ORIGINAL of this page and the $10 fee must be sent in during the same CEUReporting Period (i.e., 2006-2008) as when you purchased this Practice Exam. Last name------------------------------ First----------------------- MI Mailing address________________________________________________________ City_________________________ State/province________ Zip/postal code_________ Daytime phone number______--:--_____________ E-mail_______________________ Certification number(s) ---------------------------- (not your NSCA membership number)
~AYMENT INFORMATIONj ] Check or Money Order (U.S . funds only) payable to: NSCA Certification Commission ] Visa [ ] MasterCard [ ] American Express [ ] Discover Card Account number-------------------------------- Expiration date- - - - - - - - - - Signature_______________ ______________________________________________ Copyright © 2006. NSCA Certification Commission , PROPRIETY. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any mean~ electronic or mechanical, including photocopying or recording , or any information retrieval system, without permission in writing from the N"CA Certification Commission.
5
DO NOT TURN THE PAGE
OR LOOI( AT ANY OF THE
QIIESTIONS IINTIL YOII
HAVE READ AND FOLLOWED
THE PRA~ CTIC'E EXAM
TESTING DIRECTIONS
DESCRIBED ON PAGE 31
Copyright © 2006, NSCA Certification Commission , PROPRIETY. All rights reserved. No part of this publication may be ,reproduced or transmitted in any form or by any means, electronic or mechanical , including photocopying or recording , or any information retrieval system , without permission in writing from the NSCA Certification Commission,
6
CSCS PRACTICE EXAM SCIENTIFIC.lQUIJDATlONS QUESTIONS - VOLUME ONE
DIRECTIONS: Each question or incomplete statement has four options. There is only one correct or best response for each question. Select your answer and fill in the corresponding letter (A B, C, or D) on the Answer Form.
1.
Which of the following muscles acts synergistically to the rectus femoris during the upward movement phase of the low-bar back squat? A. B. C. D.
2.
biceps femoris rectus abdominis anterior tibial is iliopsoas
Which of the following upper arm muscle groups and types of muscle actions are associated with the dumbbell biceps curl exercise? Primary muscle grouQ flexors I. II. extensors III. flexors IV. extensors
A. B. C. D.
3.
Primary
muscle action
eccentric eccentric concentric concentric
II and III only I and IV only I and III only II and IV only
Which of the following is an approximate rest interval for a middle distance runner performing 800-meter (875-yd) running intervals in 2 minutes?
A. B. C. D.
1 2 4 6
minute minutes minutes minutes
IF THIS PRACTICE EXAM IS A REPRODUCTION OF THE ORIGINAL, PLEASE CALL THE NSCA
CERTIFICATION COMMISSION AT 888-746-2378 (toll free) TO REPORT A COPYRIGHT VIOLATION!
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7
4.
A 165-pound (75-kg) athlete has an average daily intake of 450 grams of carbohydrate, 75 grams of protein, and 100 grams of fat. What percent of the total kilocalorie intake is carbohydrate? A. B.
C. D.
5.
A 11 a-pound (50-kg) marathon runner started her pre-race taper and chose to carbohydrate load p r ior to the race. Approximately how many grams of carbohydrates should she consume per day? A. B. C. D.
6.
100 500 880 1100
As compared to males, the potential for force production of females per muscle cross-sectional area is: A. B. C. D.
7.
72 60 45 25
lower. equal. higher. dependent on the type of muscle.
Which of the following cardiovascular adaptations to chronic aerobic exercise contribute the most to improved aerobic endurance performance? A. B. C. D.
increased maximal cardiac output decreased resting blood pressure decreased resting heart rate increased submaximal arterial-venous oxygen (a-v0 2 ) difference
Copyright ©. 2006. NSCA Certification Commission, PROPRIETY. All rights reserved240 degrees/sec), what is the approximate torque capability of eccentric muscle actions as compared to concentric muscle actions? A. B. C. D.
60% lower 1 20% greater 60% greater 120% lower
14. Which of the following exercises stimulates the GREATEST increase in axial ske;l eton bone mineral dens'i ty? A. B. C. D.
biceps curl lat pulldown shou lder press lying triceps extension
15. Which of the following is a dietary source of an incomplete protein? A. B.
C. D.
legumes eggs milk fish
16. Which of the following exercises involves a first-class lever? A. B. C. D.
leg (knee) curl triceps pushdown lateral raise dumbbell biceps curl
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10 17. Dynamically pre-stretching a muscle is associated with which type of subsequent muscle action? A. B. C. D.
eccentric concentric isometric kinesthetic
18. All of the followi,ng applied program design variables of a resistance traini;ng program contr,i bute to significant exercise-induced increases in serum testosterone concentrations EXCEPT: A. B. C. D.
heavy loads high volumes Ii ong rest periods large muscle group exercises
19. Which of the following decreases as a result of resistance training and increases due to aerobic training? A. B. C. D.
glycogen stores m,i tochondrial density maximal force production creatine phosphate stores
20. Performance decrements from dehydration among aerobic endurance athletes may begin to occur after the loss of what percentage of body mass? A. B. C. D.
1 3 5 7
21. Which of the following causes the largest increase in serum growth hormone concentration? A. B. C. D.
oral ingestion of arginine oral ingestion of ornithine a low-intensity aerobic exercise session a high-intensity resistance exercise session
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11 22. Which of the following is the MOST appropriate course of action if an eating, disorder is suspected with an athlete? A. B. C. D.
Schedule weekly weigh-in sessions. Provide comprehensive nutrition information. Refer the athlete to the team physician. Monitor the athlete's food intake.
23. An untrained college-ag,ed athlete begins a resistance training program. After training for 3 weeks, her strength increases dramatically.. Which of the following ,is the MOST influential factor responsible for this improvement? A. B.
C. D.
increased increased improved improved
cross-sectional area of muscle fibers quantity of muscle fibers ratio of muscle to fat components neuromuscular efficiency
24. All of the following are potential indicators of overtraining EXCEPT: A. B. C. D.
decreased muscle glycogen stores increased sleep disturbances decreased exercise heart rate 'i ncreased resting blood pressure
25. When lifting maximal loads, the use of a weight belt may provide the MOST benefit when performing which of the following exercises? A. B. C. D.
machine shoulder press bench press hip sled front squat
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12 26. A 6-foot, 2-inch (188 cm), 220-pound (100-kg) college football player desires to gain muscle weight. Which of the foUowin9 should be his first nutritional priority if his current 3000 calories/day intake consists of 118% protein (1.4g/kg), 55% carbohydrate (4.1 g/kg), and 27% fat (0.9g/kg)? A. B.
C. D.
increase calories increase protein decrease fat decrease carbohydrate
27. During a single aerobic exercise session, oxygen is delivered to the working muscles at an elevated rate due to an increase in A. B.
C. D.
total blood hemoglobin. cardiac output. blood glucose. plasma volume.
YOU HA VE REACHED THE END OF THE SCIENTIFIC FOUNDA TlONS SECTION.
STOP!
TAKE A 30 MINUTE BREAK BEFORE TURNING THE PAGE TO BEGIN THE SECTION.
PRACIICAl1~ 1!PlllD
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13
DO NOT TURN THE PAGE,
WATCH THE VIDEO, OR
LOOK AT THE QUESTIONS
UNTIL YOU HAVE READ AND
FOLLOWED THE PRACTICE EXAM
TESTING DIRECTIONS
DESCRIBED ON PAGE 31
Copyright © 2006 . NSCA Certification Commission, PROPRIETY. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying' or recording , or any information retrieval system , without permission in writing from the 'NSCA Certification Commission.
14
CSCS PRACTICE EXAM PR~CTICAlIA1!PL-'E'Q QUESTIONS - VOLUME ONE DIRECTIONS: Each question or incomplete statement has four options. There is only one correct or best response for each question. Select your answer and fill in the corresponding letter (A, B, C, or D) on the Answer Form.
28. A strength and conditioning professional can use this test to determine the flexibility of which of the following muscle groups? I. II. III. IV.
hip extensors hip flexors spinal erectors hip abductors
A. B. C.
I and III only II and IV only I and IV only II and III only
D.
29. When performing this exercise, the athlete should focus on maximizing: A. B.
C. D.
knee flexion. jump height. gastrocnemius activity. the transition between eccentric and concentric muscle actions.
30. Which of the foHowing desoribes the initial movement of both of these exercises? I. II. III. IV.
posterior pell vic ti It anterior pelvic tilt lumbar fl1exion lumbar extension
A.
I and III only II and IV only I and IV only II and III only
B. C.
D.
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15
31. Which of the following muscles is MOST involved in this exercise as a secondary mover? A. B. C. D.
latissimus dorsi teres major pectoralis major brachialis
32. During the upward movement phase of this exercise, an appropriate recommendation to make regarding proper technique is to: A. B. C. D.
focus the eyes on the floor. lean the torso backward. drive off the floor with the trailing foot. push down on the top of the box with the leading foot.
33. Which of the foUowing explains why this exercise should NOT be 1 RM tested? A. B. C. D.
the deltoids are not a large muscle group accurate and consistent results cannot be gathered on ly one muscle group is involved the exercise is not a multiplejoint exercise
34. An advantage of performing this exercise instead of the flat bench press exercise with an Olympic bar is that it: A. B. C. D.
places less stress on the lower back. alilows for heavier loads to be lifted. permits a greater range of motion at the shoulder. encourages more rapid strength improvements.
35. Which of the following describes the type of hand grip is used for this exercise? A. B. C. D.
neutral supinated overhand pronated
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16 36. Whi.ch of the following is a CORRECT statement regarding the spotter's involvement shown for this exercise?
A. B. C.
D.
a spotter is present; one is not recommended the spotter is kneeling; he should be standing the spotter's hands are on the lifter's elbows; they should be on the forearms or wrists the spotter is positioned at the head of the bench; he should be on the right or left side
37. When assigning a load for this athlete to perform three sets of five repetitions, which of the following loads is the MOST appropriate? A. B. C. D.
1RM 3RM 5RM 10RM
38. When the athll ete lands during this exercise, which of the following describes his proper body position?
A. B. C. D.
shoulders over the knees shoulders over the hips hips over the ankles hips over the knees
39. Which of the following components of sprinting technique will be improved by an athlete performing this exercise?
A. B. C. D.
an overspeed effect sthde frequency an assisted speed effect stride length
Copyright © 2006. NSCA Certification Commission, PROPRIETY. All rights reserved. No pari of this publication may be reproduced or transmItted ·in any form or by any means, electronic or mechanical, including photocopying or recording , or any information retr,ieval system, without permission in writing from the NSCA Certification Commission .
17 40. Compared to the exercise shown, what is the next higher intensity classification level of plyometric exercise? A. B. C. D.
jumps in place multiple hops standingjumps boxjumps
END OF THE VIDEO QUESTIONS
STOP THE VCRIDVD PlA YER AND TURN OFF THE TV
CONTINUE WITH QUESTION #41
41. How is the exercise technique needed for jogging modified when performing a warm-up drill for plyometrics? A. B. C. D.
greatly increasing hip and knee flexion not allowing the heels to touch the ground extending the knees to touch the heels to the buttocks limiting multidirectional changes
42. Whi,ch of the following exercises requires the MOST similar quadriceps muscle function as landing from a rebound in basketball? A. B. C. D.
alternate leg bound downhill running plly ometricjump to box resisted sprinting
43. Which of the fol1owing will be improved if the same strength and condition ing professional evaluates an athlete's body composition during the pre season AI\lD the post-season? A. B. C. D.
reliability validity variability subjectivity
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18
44 .
A college baseba'll player was tested ten weeks before the start of the season with these resullts: 1RM bench press: Verticaljump: T-Test: 40-yard sprint: 1 minute sit-up:
275 pounds (125 kg)
24 inches (61 cm)
11.6 seconds
4.8 seconds
37
Which of the following need to be improved in the pre-season training program? A. B. C. D.
agility power power agility
and and and and
muscular strength local muscular endurance muscular strength local muscular endurance
45. Which of t'he fol ,l owing muscles is an antagonist to the deltoid muscle during the upward movement phase of the seated barbeU shoullder press? A. B. C. D.
serratus anterior latissimus dorsi supraspinatus trapezius
46. As the rear leg swings forward for the next stride in sprinting, which of the foll!owing muscle groups (of that same leg) eccentrically controls forward momentum? A. B. C. D.
quadriceps gastrocnem ius iliopsoas hamstrings
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19 47. Ajunior college basketball forward is administered a battery of tests to determine her training status. Based upon the results shown below, her training program should be designed to emphasize improvement in which of the following areas? Height: Weight: Percent body fat: 1 RM bench press: 1 RM squat: Verticaljump: A. B. C. D.
69 inches (175 cm)
150 pounds (68 kg)
20%
100 pounds (45 kg)
215 pounds (98 kg)
19 inches (48 cm)
body composition upper body strength lower body strength anaerobic power
48. During a single training session, which of the following exercise sequences is the MOST appropriate for the strength/power phase of an athlete's program? A. B. C. D.
power clean, bench press, back squat, bent-over row, leg (knee) curl leg press, front squat, snatch, push press,incl li ne bench press lunge, pec deck, hip ab/adduction, snatch, lateral raise push press, shoulder press, power clean, deadlift, power pull
49. When running, which of the following contributes the most to minimizing the braking effect of a heel foot strike? A. B. C. D.
eccentric hip extension concentric hip extension eccentric hip adduction concentric hip adduction
50. Which of the following is the M OST appropriate type of surface for performing high-intensity lower-body plyometric drills? A. B. C. D.
artificial tu rf grass field minitrampoline outdoor basketball court
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20 51 . In a turn-and-run maneuver when transitioning from a backpedal .i nto a forward sprint in the same direction, which of the following body parts tnitiates the movement? A. B. C. D.
head shoulders hips feet
52. Which of the following sequences will produce the MOST reliable results? 1. 2. 3. 4.
T-Test 1 RM incline bench press 1 RM power clean 1-minute sit-up test
A. B. C.
3,1,4,2
D.
1,3,2,4
4,2,1,3 2,3,1,4
53. In response to a heavy loading session, the muscle groups stressed in which of the following exercises require the longest recovery time? A. B. C. D.
bench press leg (knee) extension front squat dumbbell! chest fly
54. Which of the following is a test for aerobic power? A. B. C. D.
1 RM power clean verticaljump T-Test 1.5 mile run
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21 55. Which of the following is the MOST sport-specific exercise for a sprinter? A.
B. C. D.
dumbbell lunge upright row ank'ie dorsiflexion leg (knee) curl
56. For the shoulder press exercise, how many repetitions can typically be performed with a load of 85% of the 1 RM?
57 .
A. B.
12 10
C. D.
6 2
The tallest machines or pieces of equipment in a strength and conditioning facility should be placed next to the: A. B. C. D.
emergency exits. supervisor stations. room entrances. perimeter walls.
58. Which of the following are recommended to be completed prior to a new athlete using the strength and conditioning facility? I. II. III. IV.
1 RM testing "Assumption of Risk" form medical examination exercise technique orientation
A. B. C. D.
I, II, and IV only II, 111,and IV only 1,ll,andlllonly I, III, and IV only
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22 59. All of the following a1re commonly-accepted benefits of properly performed static stretching movements EXCEPT: A. B. C. D.
60.
increasedjoint range of motion decreased muscle stiffness decreased superficial muscle temperature increased localized blood flow
Which of the following factors should be determined FIRST when designing a training program for a specific team sport? A.
B. C. D.
layout of the facility type of available equipment number of individuals on the team metabolic demands of the activity
61 . A baseball pitcher has an elbow flexion to elbow extension strength ratio of 1 :3. Which of the fol 'l owin9 exercises should be added to his program to reduce the risk of throwing-related injuries? A. B. C. D.
dumbbell b iceps curl decline bench press bent-over lateral raise overhead triceps extension
62. Which of the following is a structural exercise that can only be performed using free weights? A. B. C. D.
front squat snatch bent-over row overhead dumbbell triceps extension
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23 63. An athlete is performing, three sets of the snatch exercise. What is the volume load of the workout shown below?
SET 1
A.
B. C. D.
SET 2
SET 3
load reps
load
reps
load reps
100 6
1 15
4
125 2
1310 340 20 12
64. Which of the following is the typical sequence of periodization periods within one macrocycle? A. B. C. D.
competition, transition, active rest, preparatory preparatory, transition, competition, active rest transition, preparatory, active rest, competition active rest, transition, competition, preparatory
YOU HA VE REACHED THE END OF THE PRACTICE EXAM.
STOP!
PlEASE TURN THE PAGE FOR THE SELF-SCORING AND ASSESSMENT DIRECTIONS.
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24
SELF-SCORING AND ASSESSMENT DIRECTIONS
To parallel the content of an actual CSCS exam, the Practice Exam questions are based on the six major knowledge areas or domains that form the subject matter of the two primary CSCS exam preparation references: the Essentials of Strength Training and Conditioning text (second edition) and the CSCS Examination Content Description booklet. Additionally, the Practice Exam questions from the same domain are separated from each other to match the random content structure of an actual CSCS exam. There fore, Practice Exam question numbers listed on the Self-Scoring/Reference sheets will NOT be in the same numerical order as the actual Practice Exam questions. To determine your scores in the six domains and for both sections of the Practice Exam, the questions need to be reorganized into their proper domains. Correcting the Practice Exam
1) Carefully copy your answers from the Answer Form to the Scientific FoundaHons and Practical/Applied Self-Scoring/Reference sheets (pages 27-31). Once all of your answers are trans ferred to the Self-Scoring/Reference sheets, questions with similar content will now be grouped together within each of the six domains. For example, if you answered "A" for Practice Exam question # 1, locate "Practice Exam Q# 1" on the Scientific Foundations Self-Scoring/Reference
Sheet (page 27) and copy an "A" under the column heading "YOUR ANSWER." This question is now grouped in the "Exercise Science" domain of the Scientific Foundations section of the Practice Exam. 2) Compare your responses to those listed in the "CORRECT ANSWER" column and place a checkmark next to the incorrect answers. 3) Determine your domain scores: -Count the number of correct answers for each domain; and -Record the totals on the Self-Scoring/ Reference sheets on the "Total Correct" row that follow each group of domain questions. Evaluating Your Results
1) Copy your six domain scores from the Self-Scoring/Reference sheets to the Score Profile Sheet (page 32) under the column heading "Your Score." 2) Compare your domain scores to those in the "Passing Score" column and evaluate your results: -If your score for a particular domain meets or exceeds the passing score for that domain, then place an "X" in the "Proficient" box under the "Performance Self-Evaluation" column heading. -If your score for a particular domain is less than the passing score for that domain, then place an "X" in the "Needs Improvement" box under the "Performance Self Evaluation" column heading.
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25 3) Determine your score for the Scientific Foundations questions (Section 1): -Add your "Exercise Science" and "Nutrition" domain scores; and -Record this total in the "Your Score" column and on the "Total for Section I" row. 4) Determine your score for the Practical! Applied questions (Section H): -Add your "Exercise Techniques," "Program Design," "Organization/ Administration," and "Testing/ Evaluation" domain scores; and -Record this total in the "Your Score" column and on the "Total for Section II" row. 5) Compare your section scores to those in the "Passing Score" column and evaluate your results: -If your score for Section I or II meets or exceeds the passing score for that section, then place an "X" in the "PASS" box in the "Performance Self-Evaluation" column. -If your score for Section I or II is less than the passing score for that section, then place an "X" in the "NO PASS" box in the "Performance Self-Evaluation" column.
Reaching or surpassing the minimum passing score of a domain, section, or the entire Practice Exam suggests a good command of CSCS exam-related informa tion, but you are encouraged to closely examine each incorrect answer you check marked on the Self-Scoring;Reference sheets. The following page explains how to identify and locate the exam-specific references for further study and review.
The minimum passing scores of 19 and 26 for the Scientific Foundations and Practical/Applied sections of this Practice Exam (respectively) are based on similar statistical guidelines as the actual CSCS exam. Interpreting Your Performance
After marking the appropriate boxes in the "Performance Self-Evaluation" column, you can identify areas of competence and those knowledge areas that may require additional preparation or review.
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26
REFERENCES FOR THE PRACTICE EXAM QUESTIONS To help you study further after completing the Practice Exam, each question on the Self-ScoringlReference sheets has two references to other resources. Consult both sources for the most complete review. Essentials of Strength Training and Conditioning Text (second edition)
References made to this text can be found by looking up the specified chapter (Ch), ~ (P), column (c), and paragraph (p). The left column on a page is "c 1," the right column is "c2," and the paragraphs are counted from top to bottom. (Each bullet indented line, or sentence following a line space signifies a new paragraph. Also, a partial paragraph at the top of a column counts as a paragraph.) References to tables and figures are also included. For example, the reference shown on page 27 for Practice Exam question # 1 is: Ch 3: P 28 c2p4 - P 29 c2pl A discussion about the content tested in this question can be found in chapter three, page 28, column two (right side), paragraph four through page 29, column two (right side), paragraph one. CSCS Examination Content Description
Pages 33-35 contain a condensed version of the exam content outline found in the CSCS Examination Content Description booklet. Under each domain heading, there are sub-categories or objectives that describe duties a CSCS characteristically performs"on the job." Each question on the CSCS Practice Exam addresses one of these objectives and refers to the CSCS Examination Content Description outline by identifying the domain numbec the
sub-category letter (A B, G etc.), and the section abbreviation (SF or PA) in the "Outline" column on the Self-Scoring/ Reference sheets. For example, Practice Exam question # 1 has "1 C SF" in the "Outline" column. This question focuses on the objective described in domain one ("Exercise Sciences"), sub-category C of the Scientific Foundations (SF) section. To correctly answer this particular question, you must be able to "Develop training programs that demonstrate an under standing of the basic principles of human biomechanics with respect to exercise selection, execution, and sport perfor mance." Realize that this Practice Exam does NOT cover all of the tasks presented in the CSCS Examination Content Description outline (mainly because there are three times more questions on the actual exam). As a result the actual CSCS exam has questions about topics NOT addressed on the CSCS Practice Exam. Additional References
More information can be found by looking up key words in the Essentials of Strength Training and Conditioning text or by using other resources (e.g., an anatomy coloring book). Also, the NSCA s Essentials of Personal Training text (the primary book for the NSCA-CPT exam) contains content NOT covered in the Essentials of Strength Training and Conditioning text that some candidates feel is helpful for preparing for the CSCS exam. Further, the Free Weight and Machine Exercise Techniquesvideo and its Checklist Manualrelate to the "Exercise Techniques" exam questions.
Copyright @2006. NSCA Certification Commission, PROPRIETY. ~II rights reserved . No part of this publication may be repro~uced or transmitted In any form or by any means, electrmllc or mechafllcal, mcludmg photocopymg or recording , or any mformalion retrieval system, without permission in wr,iting from the NSCA Certlficatjon Commission.
27
CSCS PRACTICE EXAM SCIENTifiC fOUNDATIONS
SELF-SCORING/REFERENCE SHEET - VOLUME ONE
Practice Exam Q#
1
REFERENCES YOUR ANSWER
CORRECT ANSWER
A
Essentials of Strength Training and Conditioning text (second edition)
Out line ~ C
Ch 3: P 28 c2p4 - P 29 c2pl -
2
C
Ch 1:P8c2p3-P9clpl
3
D
Ch 5: P 87 c2p2 - P 88 (Tabie)
6
B
Ch 9: P 179 c 1p4 - c2p 1
7
A
Ch 7: P 130 clp4
8
D
9
A
10
D
11
D
12
D
13
B
14
C
16
B
17
B
18
C
Ch 6: P 103 c2p2 - P 104 c2pl
19
B
Ch 8: P 143 c2p3 - P 156 c2pl, Table 8.2
23
D
Ch 2: P 20 c2p4 - P 21 clpl
Ch l:P7clp2-P8c2pl, Figure 1.5b Ch 5: P 85 c2p3 - P 86 clpl, Table 5.5 Ch 10: P 195 c lpl - c2pl Ch 2: P 17 cl p 1 - P 18 c 1p 1, Table 2.1 Ch 8: P 142 clp3 - P 143 c2p2, Table 8.1 Ch 1: P 10 clp3, Figure 1.6 Ch 4: P 61 c2p3 - P 62 c lpl, P 63 clp2 - P 64 clpl, Table 4.1 Ch 3: P 30 c2p2, P 30 c2p5 P 31 c 1p2, Figure 3.6 Ch 1: P 11 c 1p2 - c2p 1; Ch 19: P 429 c2p l - P 431 clpl, P 430 Table 19.1
SF lA SF 1E SF 1I SF lG SF lA SF 1E SF 1J SF 1B SF 1E SF lC SF 1D SF lC SF lA SF 1F SF lH SF 1I SF
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28
I
Practice Exam Q#
YOUR ANSWER
CORRECT ANSWER
24
C
25
D -
27
B
REFERENCES Essentials of Strength Training and Conditioning text (secoI)9 edition)
Out line
IH SF lC SF IG SF
Ch 8: P 161 Table 8.4, P 164 c2p3 - P 166 c 1 (Table) Ch 3: P 49 clp2 - P 50 clp3; Ch 17:P346c2p2-P347clpl Ch 7: P 123 clp3 - P 126 c2pl
Total Correct: - / 20 for the EXERCISE SCIENCE domain 4
B
Ch 12: P 238 c2p2
5
B
Ch 13: P 251 clp2-3
15
A
Ch 12: P 233 clp3 - c2p2
20
B
Ch 12: P 247 c Ip4 - c2pl
21
D
Ch 11: P 224 clp4 - P 225 clp2
22
C
Ch 12: P 255 c l p4 - c2p6; Ch 13: P 262 c2pl - P 265 clpl
26
A
Ch 12: P 253 clpl, Table 12.9
I
2A SF 2B SF 2A SF 2A SF 2D SF 2C SF 2B SF
Total Correct: - / 7 for the NUTRITION domain
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29
CSCS PRACTICE EXAM 1!lMCIJC~UAPPlIED
SELF-SCORING/REFERENCE SHEET - VOLUME ONE
,
REFERENCES
Practice Exam Q#
YOUR ANSWER
CORRECT ANSWER
Essentials of Strength Training and Conditioning text (second edition)
29
B
Ch 19: technique: P 444
30
A
Ch 17: technique: P 351
32
D
Ch 17: technique: P 372 - 373
34
C
Ch 17: technique: P 359 - 360
35
A
Ch 17: P 344 c Ip4 - c2pl, technique: P 361
36
C
Ch 17: P 348 c2p2, Figure 17.4
38
A
Ch 19: P 437 c2p3, Figure 19.6
B
Ch 19: P 436 Table 19.5
45
B
Ch 3: P 28 c2p3
46
D
Ch 20: P 475 c2p3
49
B
Ch 2Cl: P 477 Table 20.1
50
B
Ch 19: P 439 cl p4 - c2p !
51
A
Ch 20: P 480 c2p4
C
Ch 16: P 322 c Ip6 - c2p2, P 324 c Ip4, P 324 c2p4 - P 325 c Ip2
I
41
.
I
I
59
III
Out line 1B PA lA PA lA PA lA PA lA PA lA PA 1B PA 1E PA lA PA lC PA 1E PA 1B PA ID PA 1F PA
Total Correct: - / 14 for the EXERCISE TECHNIQUES domain
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30
Practice Exam
Q#
REFERENCES YOUR ANSWER
CORRECT ANSWER
Essentials of Strength Training and Conditionjngtext (second edition)
31
D
Ch 17: technique: P 380
37
0
Ch 18: P 414 c2p2 - P 415 clpl
39
0
Ch 20: P 483 c Ip4
40
C
Ch 19: P 432 Table 19.2
42
B
Ch 18: P 396 c2pl - P 397 clpl, P 400 c Ip2 - c2pl
48
A
Ch 18: P 404 clp2 - c2pl
53
C
Ch 18: P 403 c Ip3 - c2pl
55
A
56
C
Ch 18: P 400 c Ip2 - c2pl, Table 18.3 Ch 18: P 406 c2p2-4, P 407 Table 18.7
-
61
A
Ch 18: P 400 c2p2 - P 401 clpl
62
B
Ch 3: P 44 clp6; Ch 17: P 345 c2p4 - P 346 clpl; Ch 18: P400 clpl
63
A
Ch 18: P 417 c2p2 - P 418 c 1pI
64
B
Ch 22: P 515 c 1p2 - P 516 c 1p 1
Out line 2B PA 20 PA 2A PA 2G PA 2B PA 2C PA 2F PA 2B PA 20 PA 2B PA 2A PA 2E PA 2H PA
Total Correct: - /13 for the PROGRAM DESIGN domain 0
Ch 24: P 559 c Ip5 - c2pl
3B PA
58
B
Ch 25: P 577 c2p2, P 581 Figure 25.9, P 582 Figure 25.10; Ch 26: P 592 c 1p2, P 592 c2p2 P 593 clpl
3C PA
60
0
Ch 18: P 396 c2pl-6
3A PA
57
Total Correct: - /3 for the ORGANIZATION/ADMINISTRATION domain
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31
Practice Exam Q#
REFERENCES YOUR ANSWER
CORRECT ANSWER
Essentials of Strength Training and Conditioning text (second edition)
28
A
Ch 15: P 301 (protocol)
33
B
Ch 18: P 408 clp3
43
A
Ch 14: P 279 c lp2
44
D
47
B
52
B
54
D
Ch 15: P 309 Table 15.1, P 310 Table 15.3/ P 311 Table 15.5 Ch 15: P 305 c Ip2, P 309 Table 15J , P 310 Table 15.3/ P 317 Table 15.13 Ch 14: P 284 c Ip3 - c2p7 (Table) . Ch 15: P 289 c2p3, P 297 (protocol)
Out line 4A PA 4A PA 4A PA 4B PA 4B PA 4A PA 4A PA
Total Correct: - /7 for the TESTING/EVALUATION domain
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SCORE PROFILE SHEET - VOLUME ONE
Section T:
SCIENTIFIC FOUNDATIONS Max Score
DOUlCl it I
Your Score Passing Score
Performance Self-Evaluation
20
14
D Proficient D Needs Improvement
Nl ltrilion
7
5
D Proficient D Needs Improvement
Total for Section 1
27
19
o
Sciences
Section II:
PASS 0 NO PASS
PRACTICALIAPPUED
Domain
Max Score
Your Score Passing Score
Performance Self-Evaluation
Exercise Techniques
14
10
D Proficient D Needs Improvement
Program Design
13
9
D Proficient D Needs Improvement
Organization/Administration 3
2
D Proficient D Needs Improvement
Testing/Evaluation
7
5
D Proficient D Needs Improvement
Total for Section D:
37
26
o
PASS 0 NO PASS
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32
33
CSCS EIAMINATION SCIEHl/BC fDUNJJATIONS CONDENSED CONTENT OUTLINE - - -
Domain 1.
EXERCISE SCIENCES
Subcategory A.
Develop training programs that demonstrate an understanding of human muscle anatomy and physiology
Subcategory B.
Develop training programs that demonstrate an understanding of human neuromuscular anatomy and physiology
Subcategory C.
Develop training programs that demonstrate an understanding of the basic principles of human biomechanics with respect to exercise selection, execution, and sport performance
Subcategory D.
Develop training programs that demonstrate an understanc:ling of human bone and connective tissue (e.g., tendon and ligament) anatomy and physiology
Subcategory E.
Develop training programs that demonstrate an understanc:ling of human bioenergetics and metabolism
Subcategory F.
Develop training programs that demonstrate an understanding of human neuroendocrine physiology
Subcategory G.
Develop training programs that demonstrate an understanding of human carc:liopulmonary anatomy and physiology
Subcategory H.
Develop training programs that demonstrate an understanding of physio logical adaptations to exercise
Subcategory 1.
Develop training programs that demonstrate an understanding of the anatomicaL physiologicaL and biomechanical sport-specific differences . of athletes (e.g., age, gender, training status, various sports)
Subcategory J.
Use psychological techniques to enhance the training and/or performance of an athlete
Domain 2.
NUTRITION
Subcategory A.
Exp.ain nutritional factors affecting health and performance
Subcategory B.
Exp'CE . e techniques to manipulate food choices and training methods to m c:.rru.ze pe!iormance
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. hts reserved. .
No part of this publication may be reproduced or photocopying or recording, or any information retrieval system,
34
egory C.
Recognize signs, symptoms, and behaviors associated with altered eating habits and disorders
.... .egoryD.
Explain the effects, risks, and alternatives of performance-enhancing substances and methods
ategory E.
Recognize the nature of an athlete's nutritional status and determine the appropriateness of a referral to a qualified healthcare professional
CSCS EXAMINATION PRACTICAl/APPliED
CONDENSED CONTENT OUTLINE
Domain 1.
EXERCISE TECHNIQUES
Subcategory A.
Describe, teach, and evaluate safe and effective resistance training exercise technique
Subcategory B.
Describe, teach, and evaluate safe and effective plyometric exercise technique
Subcategory C.
Describe, teach, and evaluate safe and effective speed and speed endurance development technique (e.g., resisted and assisted sprinting, special fitness, speed-strength methods)
Subcategory D.
Describe, teach, and evaluate safe and effective agility technique (e.g., forward, backward, and lateral movements; tum, transition, and stop and-go maneuvers)
Subcategory E.
Describe, teach, and evaluate safe and effective aerobic endurance exercise technique
Subcategory F.
Describe, teach, and evaluate safe and effective flexibility exercise technique
Domain 2.
PROGRAM DESIGN
Subcategory A.
Design training programs that maximize performance by prescribing various training methods and modes based upon an athlete's health status, strength and conditioning levels, and training goals
Subcategory B.
Design training programs that maximize performance and muscle balance by selecting exercises based upon an athlete's health status, s:rength and conditioning levels, and training goals
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35
Subcategory C.
Design training programs that maximize performance by applying the principtes of exercise order based upon an athlete's health status, strength and conditioning levels, and training goals
Subcategory D.
Design training programs that maximize performance by determining and prescribing appropriate loads/resistances (including heart rate guidelines) based upon an athlete's health status, strength and conditioning levels, and training goals
Subcategory E.
Design training programs that maximize performance by determining and prescribing appropriate volumes (defined as sets x reps) based upon an athlete's health status, strength and conditioning levels, and training goals
Subcategory F.
Design training programs that maximize performance by determining and prescribing appropriate work/duration and rest periods, recovery methods, and training frequencies based upon an athlete's health status, strength and conditioning leve~ s, and training goals
Subcategory G.
Design training programs that maximize performance by determining and prescribing appropriate exercise progression based upon an athlete's health status, strength and conditioning levels, and training goals
Subcategory H.
Design training programs that maximize performance by utilizing the principles of periodization
Subcategory I.
Design training programs for an injured athlete to maintain training level during the rehabilitation and reconditioning period (e.g., include safe and appropriate exercise(s) for a given injury or condition)
Domain 3.
ORGANIZATION AND ADMINISTRA TIION
Subcategory A.
Establish policies and procedures associated with the day-to-day operation of the strength and conditioning facility
Subcategory B.
Determine the layout of the facility for effective use of time and space
Subcategory C.
Maintain equipment and facility to provide a safe training environment
Domain 4.
TESTING AND EVALUATION
Subcategory A.
Select and administer appropriate tests to maximize test reliability and validity
Subcategory B.
Evaluate and identify the significance of testing results
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CSCS PRACTICE EXAM - COMMENT FORM - VOLUME ONE
Directions: Based upon this scale, circle the number that BEST represents your opinion about the statements below.
1 1. 2. 3. 4. 5. 6. 7.
=Strongly disagree
2
=Somewhat disagree
3
=Neutral, uncertain
4
=Somewhat agree
5
=Strongly agree
This Practice Exam accurately reflects the content of the CSCS exam. This Practice Exam accurately reflects the difficulty of the CSCS exam. This Practice Exam's preparation and exam-taking directions are easy to understand and follow. This Practice Exam's self-scoring directions are easy to understand and follow. This Practice Exam's references for each question are helpful and easy to locate. This Practice Exam helped me to identify areas of proficiency and those needing improvement. This Practice Exam can positively contribute to a successful performance on the CSCS exam.
1 2 2 1 2 1 2 1 2 1 2 1 2
3 3 3 3 3 3 3
4 4 4 4 4 4 4
5 5 5 5 5 5 5
After sitting for and passing the CSCS exam, you can earn 0.5 CEU by completing the above survey, filling in the lines below, and sending this form to: NSCA Certification Commission 3333 Landmark Circle Lincoln, NE 68504 Last name Street Address Daytime phone number
First name City _ _ _ _ _ __ State/province
- -
ZIP/postal code _ __ _
E-mail _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ __ _ __
Date you took the Certified Strength and Conditioning Specialist Exam Certificate number
MI -
Practice Exam purchase date
Location (city, state) _ __ _ _ __ Today's date
- ---36
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