Complete CSCS Exam Prep || with 100% Correct Answers.
How much carbs should an aerobic athlete consume within 30 minutes of exercise? correct
answers 1.5 g/kg of BW
For aerobic exercise, which training intensity and duration will have the greatest EPOC? correct
answers 50-60% VO2 max, >40 minutes
At 95% of 1 RM, how many reps are you allowed to perform? 87%? 80%? 75%? 67%? correct
answers 2, 5, 8, 10, 12
What is the appropriate frequency of plyometric exercise for in-season football? correct answers
1 day/week
What is the appropriate frequency of plyometric exercise for in-season track? correct answers 2-
3 days/week
What is the appropriate frequency of plyometric exercise for offseason football? correct answers
2-3 days/week
What is the appropriate frequency of plyometric exercise for offseason track? correct answers 3-
4 days/week
What are the acute adaptations to SSC activity? Long term adaptations? correct answers -
increase mechanical efficiency and impulse via elastic energy recovery
- increase muscle stiffness and neuromuscular activation
What are the criteria for SSC training? correct answers - multijoint that transmit force through
kinetic chain
- exploit elastic-reflexive mechanisms
- brief work bouts w/ frequent rest
What's the best way to develop agility? correct answers high velocity and high force eccentric
contractions
Which test does NOT test CoD speed?
a) 505
b) pro agility
c) T-test
d) L-run correct answers L-run
Which test does NOT test maneuverability?
a) pro agility
b) T-test
c) Illinois test
d) L-run correct answers pro agility
,What is required to provide base strength for all subsequent training as well as to ensure
adequate mobility? correct answers dynamic strength
What is required to effectively reaccelerate after the braking phase? correct answers concentric
explosive strength
What is required to develop the ability to absorb load during braking phase of CoD? correct
answers eccentric strength
What is required to increase the ability to transfer from high eccentric load to concentric
explosiveness? correct answers reactive strength
What is required to hold body position multitude of movement demands? correct answers
multidirectional strength
What is required to progress in visual scanning, effective anticipation, and decision making?
correct answers perceptual-cognitive ability
For a 100 m sprinter, what is the primary aim of block 1? correct answers acceleration
development
For a 100 m sprinter, what is the primary aim of block 2? correct answers long acceleration
development
For a 100 m sprinter, what is the primary aim of block 3? correct answers intro to max speed
training
For a 100 m sprinter, what is the primary aim of block 4? correct answers enhance max speed
In an agility program, what is the primary aim of block 1? correct answers linear deceleration
In an agility program, what is the primary aim of block 2? correct answers lateral deceleration
In an agility program, what is the primary aim of block 3? correct answers deceleration to
reacceleration
What is the frequency, duration, and intensity of distance running? correct answers - <2
days/week
- race distance or longer (30-120 min)
- 70% of VO2 max
What is the frequency, duration, and intensity of pace-tempo training? correct answers - <2
days/week
- 20-30 min
- at lactate threshold or race pace
, What is the frequency, duration, and intensity of interval training? correct answers - <2
days/week
- 3-5 min (1:1 ratio)
- close to VO2 max
What is the frequency, duration, and intensity of HIIT? correct answers - 1 day/week
- 30-90 sec (1:5)
- greater than VO2 max
What is the frequency, duration, and intensity of fartlek training? correct answers - 1 day/week
- 20-60 min
- 70% of VO2 max or at race pace
If an athlete wanted to:
- improve mithochondrial energy production
- increase oxidative muscle fiber capacity
- increase fat oxidation
what aerobic training type is most suitable? correct answers distance running
If an athlete wanted to:
- improve energy from both aerobic and anaerobic metabolism
- sustain race pace
what aerobic training type is most suitable? correct answers pace/tempo training
If an athlete wanted to:
- increase VO2 max
- enhance anaerobic metabolism
what aerobic training type is most suitable? correct answers interval training
If an athlete wanted to:
- improve running speed
- improve running economy
- improve anaerobic mechanism
- improve blood-lactate threshold
what aerobic training type is most suitable? correct answers HIIT
If an athlete wanted to:
- increase VO2 max
- increase lactate threshold
- improve running economy
- improve fuel utilization
what aerobic training type is most suitable? correct answers fartlek training
During the offseason, what is the objective, freq, duration, and intensity for aerobic training?
correct answers - develop cardio base
How much carbs should an aerobic athlete consume within 30 minutes of exercise? correct
answers 1.5 g/kg of BW
For aerobic exercise, which training intensity and duration will have the greatest EPOC? correct
answers 50-60% VO2 max, >40 minutes
At 95% of 1 RM, how many reps are you allowed to perform? 87%? 80%? 75%? 67%? correct
answers 2, 5, 8, 10, 12
What is the appropriate frequency of plyometric exercise for in-season football? correct answers
1 day/week
What is the appropriate frequency of plyometric exercise for in-season track? correct answers 2-
3 days/week
What is the appropriate frequency of plyometric exercise for offseason football? correct answers
2-3 days/week
What is the appropriate frequency of plyometric exercise for offseason track? correct answers 3-
4 days/week
What are the acute adaptations to SSC activity? Long term adaptations? correct answers -
increase mechanical efficiency and impulse via elastic energy recovery
- increase muscle stiffness and neuromuscular activation
What are the criteria for SSC training? correct answers - multijoint that transmit force through
kinetic chain
- exploit elastic-reflexive mechanisms
- brief work bouts w/ frequent rest
What's the best way to develop agility? correct answers high velocity and high force eccentric
contractions
Which test does NOT test CoD speed?
a) 505
b) pro agility
c) T-test
d) L-run correct answers L-run
Which test does NOT test maneuverability?
a) pro agility
b) T-test
c) Illinois test
d) L-run correct answers pro agility
,What is required to provide base strength for all subsequent training as well as to ensure
adequate mobility? correct answers dynamic strength
What is required to effectively reaccelerate after the braking phase? correct answers concentric
explosive strength
What is required to develop the ability to absorb load during braking phase of CoD? correct
answers eccentric strength
What is required to increase the ability to transfer from high eccentric load to concentric
explosiveness? correct answers reactive strength
What is required to hold body position multitude of movement demands? correct answers
multidirectional strength
What is required to progress in visual scanning, effective anticipation, and decision making?
correct answers perceptual-cognitive ability
For a 100 m sprinter, what is the primary aim of block 1? correct answers acceleration
development
For a 100 m sprinter, what is the primary aim of block 2? correct answers long acceleration
development
For a 100 m sprinter, what is the primary aim of block 3? correct answers intro to max speed
training
For a 100 m sprinter, what is the primary aim of block 4? correct answers enhance max speed
In an agility program, what is the primary aim of block 1? correct answers linear deceleration
In an agility program, what is the primary aim of block 2? correct answers lateral deceleration
In an agility program, what is the primary aim of block 3? correct answers deceleration to
reacceleration
What is the frequency, duration, and intensity of distance running? correct answers - <2
days/week
- race distance or longer (30-120 min)
- 70% of VO2 max
What is the frequency, duration, and intensity of pace-tempo training? correct answers - <2
days/week
- 20-30 min
- at lactate threshold or race pace
, What is the frequency, duration, and intensity of interval training? correct answers - <2
days/week
- 3-5 min (1:1 ratio)
- close to VO2 max
What is the frequency, duration, and intensity of HIIT? correct answers - 1 day/week
- 30-90 sec (1:5)
- greater than VO2 max
What is the frequency, duration, and intensity of fartlek training? correct answers - 1 day/week
- 20-60 min
- 70% of VO2 max or at race pace
If an athlete wanted to:
- improve mithochondrial energy production
- increase oxidative muscle fiber capacity
- increase fat oxidation
what aerobic training type is most suitable? correct answers distance running
If an athlete wanted to:
- improve energy from both aerobic and anaerobic metabolism
- sustain race pace
what aerobic training type is most suitable? correct answers pace/tempo training
If an athlete wanted to:
- increase VO2 max
- enhance anaerobic metabolism
what aerobic training type is most suitable? correct answers interval training
If an athlete wanted to:
- improve running speed
- improve running economy
- improve anaerobic mechanism
- improve blood-lactate threshold
what aerobic training type is most suitable? correct answers HIIT
If an athlete wanted to:
- increase VO2 max
- increase lactate threshold
- improve running economy
- improve fuel utilization
what aerobic training type is most suitable? correct answers fartlek training
During the offseason, what is the objective, freq, duration, and intensity for aerobic training?
correct answers - develop cardio base
