NSCA CSCS Exercise Technique and Coaching 3 — Questions and Answers
Question 1: In the push jerk, what is the primary difference in footwork compared to the push press?
- The push jerk requires a wider grip
- The push jerk involves dipping under the bar by moving the feet to a wider receiving stance (Correct answer)
- The push jerk uses a slower descent during the dip phase
- The push jerk begins with feet shoulder-width apart whereas the push press uses a narrow stance
Correct answer: The push jerk involves dipping under the bar by moving the feet to a wider receiving stance
The push jerk includes a re-bending of the knees after the drive phase, with the feet moving out to a wider receiving stance to receive the bar overhead.
Question 2: During a proper lunge, the forward shin should be:
- Angled far forward with the knee well past the toes
- Vertical or nearly vertical (perpendicular to the floor) (Correct answer)
- Angled backward to shift load to the rear leg
- Parallel to the rear thigh
Correct answer: Vertical or nearly vertical (perpendicular to the floor)
A vertical or near-vertical shin in the forward leg indicates proper step length and reduces excessive anterior knee shear force.
Question 3: Which grip is used for the standard barbell bench press to maximize chest recruitment and shoulder stability?
- Thumbless (suicide) grip, slightly wider than shoulder-width
- Pronated grip, slightly wider than shoulder-width, with thumbs wrapped around the bar (Correct answer)
- Supinated grip, shoulder-width
- Pronated grip, hands touching in the center of the bar
Correct answer: Pronated grip, slightly wider than shoulder-width, with thumbs wrapped around the bar
A pronated grip slightly wider than shoulder-width with thumbs wrapped around is standard for safety and optimal pectoral recruitment during the bench press.
Question 4: An athlete performing box jumps consistently lands with stiff, straight legs rather than a soft landing. This fault MOST likely increases risk of:
- Lumbar hyperextension during takeoff
- Lower extremity joint impact forces and injury (Correct answer)
- Reduced jump height on subsequent reps
- Excessive quadriceps fatigue
Correct answer: Lower extremity joint impact forces and injury
Stiff-leg landings fail to absorb ground reaction forces through eccentric muscle action, dramatically increasing joint impact forces and injury risk.
Question 5: What is the correct bar path during the snatch pull?
- The bar swings outward away from the body in an arc
- The bar travels in a straight vertical line only
- The bar stays close to the body and travels in a slightly S-shaped or sweeping curve (Correct answer)
- The bar travels backward behind the body
Correct answer: The bar stays close to the body and travels in a slightly S-shaped or sweeping curve
The optimal snatch bar path is close to the body and traces a slight S-curve or sweep, moving inward as the hips extend and then outward minimally at the catch.
Question 6: When teaching the hip hinge pattern to a novice athlete, which regression is MOST appropriate?
- Have the athlete perform barbell good mornings immediately
- Use a dowel rod along the spine to provide tactile feedback for neutral alignment (Correct answer)
- Begin with heavy RDLs to reinforce the movement under load
- Have the athlete sit back into a chair repeatedly
Correct answer: Use a dowel rod along the spine to provide tactile feedback for neutral alignment
A dowel rod held along the spine (touching head, thoracic spine, and sacrum) provides immediate tactile feedback that teaches athletes to maintain neutral spinal alignment during the hinge.
Question 7: Which of the following describes the 'catch' position in a properly executed hang power clean?
- Hips below parallel with elbows pointing downward
- Quarter-squat position with elbows high and parallel to the floor, bar resting on deltoids (Correct answer)
- Full squat with arms fully extended overhead
- Standing upright with the bar at waist level
Correct answer: Quarter-squat position with elbows high and parallel to the floor, bar resting on deltoids
The hang power clean catch position is a quarter-squat with high elbows parallel to the floor and the bar supported on the anterior deltoids in a 'front rack' position.
NSCA CSCS Exercise Technique and Coaching 3
In the push jerk, what is the primary difference in footwork compared to the push press?