NSCA CSCS Exercise Technique and Coaching 5 — Questions and Answers
Question 1: In the split jerk, the front foot should land approximately how far in front of its starting position?
- 1–2 inches (a minimal shuffle forward)
- Far enough that the front shin is vertical and rear knee is near the floor (Correct answer)
- As far forward as possible to maximize base of support length
- Even with the midline so both feet are equidistant from the starting position
Correct answer: Far enough that the front shin is vertical and rear knee is near the floor
In the split jerk receiving position, the front shin should be vertical (knee directly above ankle) with the rear knee dropped close to the floor, achieved by splitting far enough forward.
Question 2: Which of the following lateral movement drills is MOST appropriate for developing change-of-direction speed for basketball players?
- Standing hip abduction with a resistance band
- Lateral shuffle with a deceleration cut and crossover step (Correct answer)
- Side-lying clamshell exercise
- Seated leg press with unilateral load
Correct answer: Lateral shuffle with a deceleration cut and crossover step
The lateral shuffle with deceleration and crossover step closely mimics basketball court movements and develops the eccentric strength and neural patterns needed for change of direction.
Question 3: During the glute-ham raise (GHR), which joint action is the PRIMARY focus of the exercise?
- Hip abduction with knee stabilization
- Knee flexion driven by the hamstrings while the hips remain extended (Correct answer)
- Hip extension with knee locked in full extension
- Lumbar flexion and extension against resistance
Correct answer: Knee flexion driven by the hamstrings while the hips remain extended
The GHR isolates the hamstrings' function as knee flexors while the hips remain in extension, making it one of the few exercises that trains the distal hamstring function.
Question 4: When prescribing medicine ball chest passes for power development, the athlete should be cued to:
- Hold the ball at the chest momentarily before pressing to maximize muscle tension
- Catch, immediately reverse, and explode into the throw to utilize the SSC (Correct answer)
- Release the ball slowly to emphasize concentric strength
- Use maximum body weight lean to maximize force on every rep
Correct answer: Catch, immediately reverse, and explode into the throw to utilize the SSC
Catching and immediately reversing into the throw trains the stretch-shortening cycle (SSC), which is the primary adaptation target for medicine ball power exercises.
Question 5: An athlete is performing the incline dumbbell press with excessive internal shoulder rotation and anterior shoulder pain. The MOST likely cause is:
- Bench angle that is too low (below 30 degrees)
- Lowering the dumbbells too wide with elbows flared excessively (Correct answer)
- Using a supinated rather than neutral grip
- Performing too many repetitions per set
Correct answer: Lowering the dumbbells too wide with elbows flared excessively
Excessive elbow flare places the shoulder in extreme external rotation and horizontal abduction at the bottom position, increasing anterior shoulder impingement and stress on the anterior capsule.
Question 6: The 'tripod foot' position, often taught as a prerequisite for lower-body exercise technique, refers to:
- Standing on three points: heel, ball of foot under the big toe, and ball of foot under the little toe (Correct answer)
- A three-point stance with one hand on the floor for balance
- Distributing body weight across all five toes equally
- A staggered stance with one foot slightly ahead of the other
Correct answer: Standing on three points: heel, ball of foot under the big toe, and ball of foot under the little toe
The tripod foot creates three contact points (heel, 1st metatarsal head, 5th metatarsal head) that establish a stable arch and optimal force transmission through the lower extremity.
Question 7: Which of the following is the MOST critical technique error in the snatch that increases risk of shoulder injury during the catch?
- Bar traveling too close to the body during the pull
- Receiving the bar with arms slightly bent rather than fully locked out overhead (Correct answer)
- Taking too wide a grip on the barbell
- Performing the lift with flat-soled shoes
Correct answer: Receiving the bar with arms slightly bent rather than fully locked out overhead
Receiving the snatch with bent elbows places tremendous rotator cuff stress as the arms must absorb the bar load without full skeletal support from locked elbows.
NSCA CSCS Exercise Technique and Coaching 5
In the split jerk, the front foot should land approximately how far in front of its starting position?