NSCA CSCS: Exercise Technique practice questions and
solutions.
Split jump starting position correct answers lunge 90 degree knee flexion, and the other behind
the midline of the body.
split squat jump arm action correct answers double arm or none
split squat upward movement, and downward movement correct answers upward - explosively
jump up using the arms to assist as needed. Maximum height and power should be emphasized
downward - when landing maintain the lunge position (same leg forward, and immediately
repeat the jump
rest, then switch lead foot!
The height of the box for step ups should be correct answers 12-18 inches, to allow a 90 degree
knee flexion onto the box
upward and downward phases of the bench step up include correct answers upward - step with
one lead leg, to place the entire foot on the box, keep the torso erect (do not lean), keep the
trailing foot in the starting position while shifting weight to the front
downward - shift the body weight to the same lead leg, step off the box with the trailing leg first,
soooo lead foot, trail foot, trail foot, lead foot, and dont forget to shift the weight.,
flat barbell bench press technique - downward and upward motion correct answers downward -
athlete - lower the bar to touch the chest at the nip level, keep wrists stiff, and forearms
perpendicular to the floor, maintain the five point position
upward - athlete - push the bar upward and very slightly backward until the elbows are fully
extended
pronated grip correct answers palms down and knuckles up, AKA overhand grip,
supinated correct answers palms up and knuckles down, also known as the underhand grip.
hook grip correct answers the thumb is positioned under the index and middle fingers
closed grip correct answers when the thumb is wrapped around the bar
five point body position correct answers 1. head
2. shoulders/upper back
3. buttocks (lol)
4. right foot
, 5. left foot
standing calf raise machine - upward and downward phases correct answers upward - keep the
torso erect, push up off the step, do not invert or evert the feet, keep the knees extended but not
locked out
downward - allow the heels to lower slowly back to the starting position, maintain the same body
position
vertical chest press - forward and backward movement phase correct answers forward - push the
handles away from the chest to a fully extended elbow position, do not arch the lower back, or
lock out elbows, maintain 5 point body contact position,
backward movement - allow the handles to slowly move backward to the starting position.
maintain the five-point body contact position.
incline dumbbell chest press - upward and downward phases correct answers upward phase -
push the dumbbells upward at the same rate and very slightly toward each other until the elbows
are fully extended.
keep the wrists stiff, and directly above the elbows, with the dumbbell handles aligned with each
other
maintain the five point body contact position.
downward phase - lower the dumbells down and slightly out to be near the armpits, and in line
with the upper one-third area of the chest
stiff leg deadlift - hip and thigh phases, downward movement phase, upward movement phase
correct answers downward movement phase - begin the exercise by forming a neutral spine; then
flex at the hips to lower the bar slowly, and under full control, toward the floor
keep the knees slightly flexed throughout the move,
lower the bar until 1. the plates hit the floor, 2. the back cannot be held in a neutral 3. knees fully
extend, 4. the heels rise off the floor.
upward movement phase - extend the hips, raising the torso back to the starting standing
position. keep the knees slightly flexxed and the torso in a neutral spine position, make sure the
barbell maintains contact with the thighs throughout the movement. do not hyperextend or flex
the back
major muscles involved in the inclined chest dumbell press correct answers pec major, anterior
delt, triceps brachii
bent over row muscles involved correct answers lat dorsi, teres major, middle trap, rhomboid,
posterior delt
upward movement phase - pull the bar toward the torso, do not jerk the torso upward, touch the
bar to the lower chest or upper abdomen,
solutions.
Split jump starting position correct answers lunge 90 degree knee flexion, and the other behind
the midline of the body.
split squat jump arm action correct answers double arm or none
split squat upward movement, and downward movement correct answers upward - explosively
jump up using the arms to assist as needed. Maximum height and power should be emphasized
downward - when landing maintain the lunge position (same leg forward, and immediately
repeat the jump
rest, then switch lead foot!
The height of the box for step ups should be correct answers 12-18 inches, to allow a 90 degree
knee flexion onto the box
upward and downward phases of the bench step up include correct answers upward - step with
one lead leg, to place the entire foot on the box, keep the torso erect (do not lean), keep the
trailing foot in the starting position while shifting weight to the front
downward - shift the body weight to the same lead leg, step off the box with the trailing leg first,
soooo lead foot, trail foot, trail foot, lead foot, and dont forget to shift the weight.,
flat barbell bench press technique - downward and upward motion correct answers downward -
athlete - lower the bar to touch the chest at the nip level, keep wrists stiff, and forearms
perpendicular to the floor, maintain the five point position
upward - athlete - push the bar upward and very slightly backward until the elbows are fully
extended
pronated grip correct answers palms down and knuckles up, AKA overhand grip,
supinated correct answers palms up and knuckles down, also known as the underhand grip.
hook grip correct answers the thumb is positioned under the index and middle fingers
closed grip correct answers when the thumb is wrapped around the bar
five point body position correct answers 1. head
2. shoulders/upper back
3. buttocks (lol)
4. right foot
, 5. left foot
standing calf raise machine - upward and downward phases correct answers upward - keep the
torso erect, push up off the step, do not invert or evert the feet, keep the knees extended but not
locked out
downward - allow the heels to lower slowly back to the starting position, maintain the same body
position
vertical chest press - forward and backward movement phase correct answers forward - push the
handles away from the chest to a fully extended elbow position, do not arch the lower back, or
lock out elbows, maintain 5 point body contact position,
backward movement - allow the handles to slowly move backward to the starting position.
maintain the five-point body contact position.
incline dumbbell chest press - upward and downward phases correct answers upward phase -
push the dumbbells upward at the same rate and very slightly toward each other until the elbows
are fully extended.
keep the wrists stiff, and directly above the elbows, with the dumbbell handles aligned with each
other
maintain the five point body contact position.
downward phase - lower the dumbells down and slightly out to be near the armpits, and in line
with the upper one-third area of the chest
stiff leg deadlift - hip and thigh phases, downward movement phase, upward movement phase
correct answers downward movement phase - begin the exercise by forming a neutral spine; then
flex at the hips to lower the bar slowly, and under full control, toward the floor
keep the knees slightly flexed throughout the move,
lower the bar until 1. the plates hit the floor, 2. the back cannot be held in a neutral 3. knees fully
extend, 4. the heels rise off the floor.
upward movement phase - extend the hips, raising the torso back to the starting standing
position. keep the knees slightly flexxed and the torso in a neutral spine position, make sure the
barbell maintains contact with the thighs throughout the movement. do not hyperextend or flex
the back
major muscles involved in the inclined chest dumbell press correct answers pec major, anterior
delt, triceps brachii
bent over row muscles involved correct answers lat dorsi, teres major, middle trap, rhomboid,
posterior delt
upward movement phase - pull the bar toward the torso, do not jerk the torso upward, touch the
bar to the lower chest or upper abdomen,
