CSCS Strength & Conditioning practice questions with answers

Answer: B) Troponin

• AIncorrect. Calcium binds troponin.
• BCorrect. This shifts tropomyosin to expose binding sites.
• CIncorrect. Calcium binds troponin.
• DIncorrect. Calcium binds troponin.

Answer: B) Women have much lower testosterone responses

• AIncorrect. They respond.
• BCorrect. They still gain strength.
• CIncorrect. They're lower.
• DIncorrect. They change.

Answer: B) Carbohydrate

RER/RQ is CO2 produced divided by O2 consumed. It is about 1.0 for carbohydrate, 0.7 for fat and 0.8 for protein, so a value near 1.0 means carbohydrate is the main fuel.

• AIncorrect. Fat contains little oxygen, so its oxidation uses more O2 than the CO2 it releases. This gives a ratio of about 0.7.
• BCorrect. Oxidizing glucose (C6H12O6 + 6 O2 → 6 CO2 + 6 H2O) releases as much CO2 as the O2 it uses, giving a ratio of 1.0.
• CIncorrect. Protein oxidation gives a ratio of about 0.8, not 1.0.
• DIncorrect. A mixed fuel supply gives an intermediate ratio of about 0.8-0.9, below 1.0.

Answer: B) It keeps blood flowing to the muscles, which speeds removal of blood lactate

Low-intensity active recovery keeps blood flowing to the muscles and speeds blood lactate clearance compared with passive rest. The size of the effect depends on recovery intensity and duration.

• AIncorrect. Active recovery is used to lower blood lactate, not to keep it high.
• BCorrect. Light activity keeps up blood flow and muscle pump action, so blood lactate is removed faster than with passive rest.
• CIncorrect. Continued light work keeps heart rate above what it would be with passive rest. Its benefit is lactate clearance, not a faster drop in heart rate.
• DIncorrect. Phosphocreatine is resynthesized best under passive rest. Continued muscle activity can slow its recovery rather than speed it up.

Answer: B) Ego-oriented

• AIncorrect. That's mastery focus.
• BCorrect. Task-oriented athletes focus on improvement.
• CIncorrect. They're ego-oriented.
• DIncorrect. They're ego-oriented.

Answer: A) Motive to achieve success

• ACorrect. They seek out challenges.
• BIncorrect. That's the opposite.
• CIncorrect. That reduces effort.
• DIncorrect. That's anxiety.

Answer: B) 3–6 mg/kg

Low-to-moderate caffeine doses of about 3–6 mg/kg body mass reliably improve performance. Higher doses (9 mg/kg or more) add side effects without further benefit.

• AIncorrect. This is below the range studied most often. The minimal effective dose is unclear but may be as low as about 2 mg/kg, and consistent benefits are reported at 3–6 mg/kg.
• BCorrect. The ISSN position stand reports that caffeine consistently improves performance at about 3–6 mg/kg of body mass, usually taken about 60 minutes before exercise.
• CIncorrect. Doses of 9 mg/kg or more do not improve performance further and are linked to a high rate of side effects.
• DIncorrect. This is well above the ergogenic range. It adds no performance benefit and greatly raises the risk of side effects and toxicity.

Answer: A) Once the child can accept and follow coaching instructions, which is often around age 7 or 8

Youth can begin supervised resistance training when they are mature enough to accept and follow instructions, often around age 7 or 8. Growth-plate closure, peak height velocity and strength thresholds are not prerequisites.

• ACorrect. Youth guidance ties readiness to emotional maturity, meaning the child can accept and follow directions and understands the risks and benefits. This is often reached around age 7–8. Qualified supervision and proper technique come first.
• BIncorrect. This is a myth. Supervised, properly designed resistance training is considered safe for children before growth plates close, so waiting is not required.
• CIncorrect. Maturity status helps with program design, but it is not a prerequisite. Children can start well before peak height velocity if they are ready to follow instructions.
• DIncorrect. Readiness does not depend on a strength threshold. Beginners often start with body weight or very light loads, and the focus is on technique.

Answer: A) About 75%

• ACorrect. It's in the hypertrophy range.
• BIncorrect. That's for about 2 reps.
• CIncorrect. It's heavier.
• DIncorrect. That's very light.

Answer: D) Threshold pace

• AIncorrect. They're steady.
• BIncorrect. They're harder.
• CIncorrect. They're sustained.
• DCorrect. Comfortably hard.

Answer: D) High and outside

• AIncorrect. They finish high.
• BIncorrect. Elbows lead high.
• CIncorrect. They bend high.
• DCorrect. Above the wrists.

Answer: A) Keep the chest lifted and trunk erect with the abdominals braced as the hips drop straight down

In a lunge, the torso should stay erect with the core braced while the hips lower straight down. Forward trunk lean is a common error that increases shear force at the knee.

• ACorrect. Lunge technique calls for an upright, erect torso with the abdominals contracted, and the hips moving down and up in a straight line. This fixes the forward lean, which increases shear force at the knee.
• BIncorrect. Hinging at the hips adds more forward trunk lean. That makes the fault worse and turns the lunge into a hip-hinge pattern.
• CIncorrect. Looking down pulls the head and upper trunk forward and tends to cause forward lean. The head should stay neutral with the eyes forward.
• DIncorrect. The lead foot should stay flat, with the weight through the mid-foot and heel. Rising onto the forefoot reduces stability and moves the load forward onto the knee.

Answer: C) Linear sprint speed

The 40-yard sprint is the most widely used field test of linear sprint speed, covering acceleration and maximal velocity. It is too short to test anaerobic capacity or aerobic power and has no direction changes.

• AIncorrect. The 40-yard sprint is a straight line with no cuts or turns. Change-of-direction ability is assessed with tests such as the T-test or the pro agility (5-10-5) shuttle.
• BIncorrect. A 40-yard sprint lasts about 4.5 to 5.5 seconds and relies mainly on the phosphagen system. Anaerobic capacity tests, such as the 300-yard shuttle, last much longer.
• CCorrect. The 40-yard sprint is the most common speed test. It measures acceleration plus reaching maximal running speed, and split times (for example, at 10 yards) can isolate acceleration.
• DIncorrect. Aerobic power is assessed with longer efforts, such as the 1.5-mile run. A five-second sprint uses little oxidative metabolism.

Answer: B) Anaerobic capacity

• AIncorrect. It's a conditioning test.
• BCorrect. Athletes sprint to lines and back repeatedly.
• CIncorrect. It's a conditioning test.
• DIncorrect. It's anaerobic.

Answer: A) Stop the exercise and refer the athlete to the athletic trainer or team physician for evaluation

A CSCS does not diagnose or treat injuries. When an athlete reports new pain, the coach stops the activity and refers the athlete to an athletic trainer, physician or other allied health professional.

• ACorrect. Diagnosing an injury is outside the CSCS scope of practice. The coach should stop the activity and refer the athlete to a qualified allied health professional, who evaluates the injury and clears the athlete to return.
• BIncorrect. Using clinical tests to find the injured structure is diagnosis. That belongs to qualified medical professionals, not the strength coach.
• CIncorrect. Continuing to train through a new sharp pain before anyone has evaluated it risks making the injury worse. It also skips the needed referral.
• DIncorrect. Choosing corrective work based on a suspected diagnosis is treating an injury, which is outside the CSCS scope. Rehab should follow a medical professional's evaluation.