NSCA CSCS Practical 4 — Questions and Answers
Question 1: An athlete performing the front squat repeatedly fails to maintain an upright torso and the bar rolls off the shoulders. Which flexibility limitation is MOST likely responsible?
- Limited ankle dorsiflexion
- Insufficient hip flexor length
- Restricted thoracic spine extension and wrist flexibility (Correct answer)
- Tight hamstrings reducing pelvic tilt
Correct answer: Restricted thoracic spine extension and wrist flexibility
An inability to hold the front rack position is most often caused by limited thoracic extension and wrist/elbow flexibility required to maintain the bar on the anterior deltoids.
Question 2: What is the recommended breathing technique during a heavy compound lift such as the deadlift?
- Exhale forcefully just before initiating the pull
- Inhale and perform a Valsalva maneuver before initiating the pull (Correct answer)
- Breathe normally throughout the entire lift
- Inhale at the top and exhale as the bar lowers
Correct answer: Inhale and perform a Valsalva maneuver before initiating the pull
The Valsalva maneuver—inhaling and bracing the core before the pull—increases intra-abdominal pressure, which stabilizes the spine under heavy load.
Question 3: A strength coach is teaching the incline dumbbell press. At the bottom position, where should the dumbbells be relative to the chest?
- Directly over the lower pectorals at the xiphoid process
- At the level of the upper pectorals near the clavicles (Correct answer)
- Even with the ears with elbows flared to 90 degrees
- Touching each other at midline to maximize range of motion
Correct answer: At the level of the upper pectorals near the clavicles
On the incline press, the dumbbells should lower to the upper chest and clavicular region because the inclined angle targets the upper pectorals.
Question 4: During a medicine ball chest pass test for upper body power, which factor most directly affects the validity of the result?
- The athlete's standing height
- Consistent ball weight and throwing technique across trials (Correct answer)
- The surface material of the wall being thrown against
- The time of day the test is administered
Correct answer: Consistent ball weight and throwing technique across trials
Standardizing ball weight and throwing mechanics ensures that differences in test results reflect true power output rather than equipment or technique variation.
Question 5: A coach is demonstrating the proper catch position for a hang power clean. The elbows should be in which position?
- Pointing down toward the floor with a narrow grip
- Parallel to the ground and pointing forward in front of the bar (Correct answer)
- Tucked close to the sides to keep the bar stable
- Flared out at 45 degrees to protect the wrists
Correct answer: Parallel to the ground and pointing forward in front of the bar
In the power clean catch, the elbows point forward and are parallel to the floor, creating the front rack position that supports the bar on the anterior deltoids.
Question 6: Which of the following scenarios BEST describes an appropriate use of a weight belt during resistance training?
- All sets of any barbell exercise above 60% of 1RM
- Maximal or near-maximal deadlifts and squats where spinal loading is extremely high (Correct answer)
- Any overhead pressing movement to protect the lower back
- Warm-up sets to develop good habits before heavier loads
Correct answer: Maximal or near-maximal deadlifts and squats where spinal loading is extremely high
Weight belts are most justified during maximal or near-maximal loading where intra-abdominal pressure augmentation provides meaningful spinal protection.
Question 7: An athlete consistently performs the snatch with a hitching motion, briefly resting the bar on the thighs during the second pull. What cue BEST addresses this fault?
- Slow down the first pull to build more tension
- Keep the bar in contact with the body all the way through the hips (Correct answer)
- Initiate the clean with the bar starting higher off the floor
- Pull the elbows wide and high to shorten the bar path
Correct answer: Keep the bar in contact with the body all the way through the hips
Cueing the athlete to keep the bar in continuous contact and gliding up the thighs through the hips eliminates the pause that constitutes hitching.
NSCA CSCS Practical 4
An athlete performing the front squat repeatedly fails to maintain an upright torso and the bar rolls off the shoulders.
Which flexibility limitation is MOST likely responsible?