CSCS CSCS Resistance Training Techniques 2 — Questions and Answers
Question 1: Which variable most directly determines the mechanical tension stimulus for muscle hypertrophy during resistance training?
- Total session volume (sets × reps × load) (Correct answer)
- Exercise selection variety
- Rest interval duration only
- Time of day training occurs
Correct answer: Total session volume (sets × reps × load)
Mechanical tension—largely a function of total training volume (sets × reps × load)—is the primary driver of hypertrophic adaptation.
Question 2: A lifter performs 3 sets of 10 repetitions at 70% 1RM with 2 minutes rest. This protocol best matches which training goal?
- Maximal strength
- Muscular hypertrophy (Correct answer)
- Muscular power
- Muscular endurance
Correct answer: Muscular hypertrophy
Moderate loads (67–85% 1RM), moderate volumes (3–6 sets, 6–12 reps), and moderate rest intervals are the classic hypertrophy prescription.
Question 3: Which muscle action produces the greatest force output in skeletal muscle?
- Concentric
- Eccentric (Correct answer)
- Isometric
- Isokinetic concentric
Correct answer: Eccentric
Eccentric muscle actions can generate up to 20–50% more force than concentric actions because cross-bridge cycling is augmented by passive elastic elements.
Question 4: What is the recommended range of motion cue for the barbell Romanian deadlift (RDL)?
- Hinge at the hips until the back is horizontal, feeling a hamstring stretch (Correct answer)
- Squat down until thighs are parallel to the floor
- Lower the bar until plates touch the floor each rep
- Flex the knees to 90° before hinging at the hips
Correct answer: Hinge at the hips until the back is horizontal, feeling a hamstring stretch
The RDL involves a hip hinge with a soft knee bend, lowering the bar until the hamstrings are fully stretched, typically when the torso is near horizontal.
Question 5: Which resistance training principle states that a muscle must be loaded beyond its normal demands to improve strength?
- Specificity
- Reversibility
- Overload (Correct answer)
- Accommodation
Correct answer: Overload
The overload principle requires that training stress exceed the body's current capacity to force physiological adaptation.
Question 6: During a dumbbell lateral raise, at what elbow angle is internal shoulder rotation (thumbs-down position) contraindicated?
- Below 30° of shoulder abduction
- At approximately 90° of shoulder abduction (Correct answer)
- Only at full arm extension at the bottom
- At any angle above 45° of shoulder abduction
Correct answer: At approximately 90° of shoulder abduction
Internally rotating the shoulder (thumbs-down) near 90° of abduction impinges the supraspinatus under the acromion, increasing injury risk.
CSCS CSCS Resistance Training Techniques 2
Which variable most directly determines the mechanical tension stimulus for muscle hypertrophy during resistance training?