CSCS CSCS Resistance Training Techniques 1 — Questions and Answers
Question 1: Which grip width is recommended for the barbell back squat to optimize shoulder comfort and bar stability?
- Narrow grip, hands just outside shoulders
- Moderately wide grip with elbows pointed down and back (Correct answer)
- Reverse (supinated) grip as wide as possible
- Hook grip at shoulder width
Correct answer: Moderately wide grip with elbows pointed down and back
A moderately wide grip with elbows angled down and back creates a stable shelf on the upper trapezius and reduces shoulder stress.
Question 2: During a conventional deadlift, at what point should the lifter begin to extend the hips and knees simultaneously?
- Once the bar passes the knees
- From the initial pull off the floor (Correct answer)
- After the bar reaches mid-thigh
- When the arms are fully extended overhead
Correct answer: From the initial pull off the floor
Hip and knee extension should begin simultaneously from the floor to maintain a constant back angle and maximize force transfer.
Question 3: Which spotting technique is correct when assisting a lifter performing the barbell bench press?
- Grip the bar with an alternated grip wider than the lifter's hands (Correct answer)
- Use an alternated grip inside the lifter's hands
- Place hands under the lifter's upper arms
- Stand to the side and place one hand under each plate
Correct answer: Grip the bar with an alternated grip wider than the lifter's hands
The spotter uses an alternated (one pronated, one supinated) grip outside the lifter's hands to provide a secure emergency assist.
Question 4: What is the primary purpose of the 'valsalva maneuver' during heavy resistance exercises?
- Increase heart rate for greater blood flow to muscles
- Create intra-abdominal pressure to stabilize the spine (Correct answer)
- Enhance oxygen delivery to working muscles
- Reduce lactic acid buildup in the core
Correct answer: Create intra-abdominal pressure to stabilize the spine
The Valsalva maneuver raises intra-abdominal and intrathoracic pressure, creating a rigid trunk that protects the spine under heavy loads.
Question 5: In the clean pull, which cue best describes the correct bar path during the second pull phase?
- Bar travels in a wide arc away from the body
- Bar stays as close to the body as possible and rises vertically (Correct answer)
- Bar accelerates horizontally toward the lifter
- Bar pauses at mid-thigh before accelerating
Correct answer: Bar stays as close to the body as possible and rises vertically
Keeping the bar close to the body during the second pull minimizes the moment arm and allows maximum vertical bar velocity.
Question 6: Which of the following best describes the 'sticking point' during a barbell back squat?
- The point where the lifter switches from eccentric to concentric phase
- The most biomechanically disadvantageous position where failure is most likely (Correct answer)
- The position of maximum knee flexion at the bottom of the squat
- The top lockout position when hip and knee extension are complete
Correct answer: The most biomechanically disadvantageous position where failure is most likely
The sticking point is the position where muscle leverage is poorest and the risk of failure is highest, typically just above parallel in the squat.
CSCS CSCS Resistance Training Techniques 1
Which grip width is recommended for the barbell back squat to optimize shoulder comfort and bar stability?