CIC Strength & Conditioning Fundamentals 5 — Questions and Answers
Question 1: Which assessment tool is commonly used to screen fundamental movement quality and identify mobility or stability deficits in athletes?
- Functional Movement Screen (FMS) (Correct answer)
- Wingate Anaerobic Test
- Cybex isokinetic dynamometer
- Astrand-Rhyming cycle ergometer test
Correct answer: Functional Movement Screen (FMS)
The FMS uses seven movement patterns scored 0–3 to identify asymmetries and movement limitations before designing a program.
Question 2: A high school football lineman has a goal of gaining lean mass in the off-season. Which daily protein intake is most aligned with current sports nutrition recommendations?
- 0.4 g/kg body mass
- 0.8 g/kg body mass
- 1.6–2.2 g/kg body mass (Correct answer)
- 4.0 g/kg body mass
Correct answer: 1.6–2.2 g/kg body mass
Current evidence supports 1.6–2.2 g of protein per kg of body mass daily to maximize muscle protein synthesis in resistance-trained athletes.
Question 3: Which training concept involves alternating between two opposing muscle-group exercises with minimal rest to improve efficiency?
- Superset (Correct answer)
- Drop set
- Pyramid set
- Rest-pause set
Correct answer: Superset
A superset pairs exercises for antagonist muscle groups (e.g., bench press + bent-over row), allowing one muscle to recover while the other works.
Question 4: When coaching the deadlift to a high school athlete, which cue BEST promotes a safe lumbar spine position?
- Round the upper back to use the hamstrings more
- Tuck the chin and look at the floor throughout the lift
- Maintain a neutral spine with chest tall and hips hinged (Correct answer)
- Lock the knees before initiating the pull
Correct answer: Maintain a neutral spine with chest tall and hips hinged
A neutral spine with a tall chest and proper hip hinge reduces shear forces on the lumbar vertebrae during the deadlift.
Question 5: Which hydration guideline is MOST practical for interscholastic athletes during a practice in hot conditions?
- Drink only when thirsty to avoid overhydration
- Consume 16–24 oz of fluid for every pound lost during exercise (Correct answer)
- Limit fluid intake to 8 oz per hour to prevent hyponatremia
- Rely solely on sports drinks and avoid plain water
Correct answer: Consume 16–24 oz of fluid for every pound lost during exercise
Replacing 16–24 oz per pound of body weight lost post-exercise helps restore fluid balance after sweat losses.
Question 6: Which component of fitness describes the ability to rapidly change body position or direction in response to a stimulus?
- Maximal strength
- Agility (Correct answer)
- Muscular endurance
- Flexibility
Correct answer: Agility
Agility combines speed, reaction time, and change of direction ability, making it essential for most team sports.
Question 7: When an interscholastic coach uses a 'deload week,' the PRIMARY purpose is to:
- Test athletes' 1RM across all major lifts
- Reduce training volume and intensity to facilitate recovery and supercompensation (Correct answer)
- Introduce a completely new training program
- Focus exclusively on aerobic conditioning
Correct answer: Reduce training volume and intensity to facilitate recovery and supercompensation
A deload week reduces training stress so the body can recover, consolidate adaptations, and enter a supercompensated state before the next training block.
CIC Strength & Conditioning Fundamentals 5
Which assessment tool is commonly used to screen fundamental movement quality and identify mobility or stability deficits in athletes?