NSCA CSCS Exercise Technique and Coaching 4 — Questions and Answers
Question 1: An athlete demonstrates excessive forward lean of the torso during the back squat. Which muscle group weakness is MOST likely contributing to this fault?
- Hamstrings
- Hip flexors
- Erector spinae and upper back musculature (Correct answer)
- Gastrocnemius
Correct answer: Erector spinae and upper back musculature
Excessive forward lean during the squat often indicates weakness in the erector spinae and upper back muscles that cannot maintain an upright torso against the load.
Question 2: During the barbell bent-over row, the torso should be held at approximately what angle relative to the floor?
- Perpendicular (90 degrees — fully upright)
- Parallel (0 degrees — horizontal to the floor)
- Approximately 45 degrees
- Approximately 60–70 degrees from vertical (20–30 degrees from horizontal) (Correct answer)
Correct answer: Approximately 60–70 degrees from vertical (20–30 degrees from horizontal)
The bent-over row torso position is approximately 60–70 degrees from vertical (20–30 degrees above horizontal), allowing the bar to hang freely while targeting the lats and rhomboids.
Question 3: When coaching plyometric depth jumps, the ground contact time should be:
- As long as possible to maximize force production
- Minimized to develop reactive strength and the stretch-shortening cycle (Correct answer)
- Approximately 2–3 seconds to allow full muscle recovery
- Irrelevant to the training outcome
Correct answer: Minimized to develop reactive strength and the stretch-shortening cycle
Depth jumps target the reactive/elastic component of the SSC, requiring minimal ground contact time (ideally under 0.25 seconds) to maximize neural and elastic adaptations.
Question 4: A strength coach wants to spot an athlete performing the barbell back squat. Where should the spotter(s) position themselves?
- Directly in front of the athlete to observe knee tracking
- One spotter behind the athlete with arms under the lifter's arms and hands on the chest
- Two spotters on either side grasping the barbell collars
- Directly behind the athlete with hands ready to support under the armpits/chest area (Correct answer)
Correct answer: Directly behind the athlete with hands ready to support under the armpits/chest area
For the back squat, the primary spotter stands directly behind the athlete with hands positioned to support under the armpits or on the chest/anterior shoulder to assist if needed.
Question 5: The 'double knee bend' or 'scoop' in the Olympic lifts occurs during which phase?
- During the initial setup from the floor
- As the bar transitions from the knee to the hip (second pull transition) (Correct answer)
- During the catch phase overhead
- During the bar descent back to the floor
Correct answer: As the bar transitions from the knee to the hip (second pull transition)
The double knee bend occurs as the bar passes the knee during the first-to-second pull transition, when the knees re-flex (scoop) to bring the hips forward for the explosive second pull.
Question 6: Which of the following best describes proper elbow position during the front squat?
- Elbows pointing downward with upper arms close to the body
- Elbows high and parallel to the floor, upper arms parallel to the floor (Correct answer)
- Elbows flared out laterally at 45 degrees below horizontal
- Elbows behind the bar pointing rearward
Correct answer: Elbows high and parallel to the floor, upper arms parallel to the floor
In the front squat, elbows must be high (parallel or above horizontal) to create the anterior deltoid shelf that supports the barbell and prevents forward bar drop.
Question 7: A novice athlete is learning the deadlift and repeatedly jerks the bar off the floor rather than applying gradual pressure. The BEST coaching intervention is to cue:
- 'Rip the bar off the floor as fast as possible'
- 'Take the slack out of the bar and leg press the floor away' (Correct answer)
- 'Keep your hips low and pull with your back'
- 'Look up at the ceiling to engage the posterior chain'
Correct answer: 'Take the slack out of the bar and leg press the floor away'
Cueing 'leg press the floor away' and 'take the slack out' teaches the athlete to create tension progressively before liftoff, preventing the jerk-start that causes loss of position.
NSCA CSCS Exercise Technique and Coaching 4
An athlete demonstrates excessive forward lean of the torso during the back squat.
Which muscle group weakness is MOST likely contributing to this fault?