NSCA CSCS Practical 5 — Questions and Answers
Question 1: A football lineman is learning to perform a lateral shuffle drill. Which coaching point is MOST important for maintaining a proper athletic base throughout the drill?
- Cross the feet to maximize lateral speed
- Keep the feet parallel and maintain a low center of gravity (Correct answer)
- Stand upright to improve visibility and reaction time
- Fully extend the knees at the end of each shuffle step
Correct answer: Keep the feet parallel and maintain a low center of gravity
Maintaining parallel feet and a low center of gravity during a lateral shuffle prevents crossing of the feet and preserves the athlete's ability to change direction rapidly.
Question 2: When performing a seated cable row, an athlete hyperextends the lumbar spine at the end of each row. The BEST correction is to:
- Increase the cable weight to improve core engagement
- Cue the athlete to maintain neutral spine and stop the row when the elbows pass the torso (Correct answer)
- Switch to a single-arm dumbbell row to reduce spinal loading
- Instruct the athlete to lean forward more aggressively at the start
Correct answer: Cue the athlete to maintain neutral spine and stop the row when the elbows pass the torso
Instructing the athlete to keep a neutral spine and stop the pull when elbows pass the torso prevents lumbar hyperextension caused by excessive range of motion.
Question 3: During a depth drop exercise used to train the stretch-shortening cycle, what is the MOST critical technical factor to ensure correct execution?
- Maximum height of the drop box for overload
- Minimal ground contact time upon landing and immediate rebound (Correct answer)
- Full squat depth before the subsequent jump
- Wide foot placement to increase base of support
Correct answer: Minimal ground contact time upon landing and immediate rebound
The purpose of a depth drop is to train the reactive amortization phase; minimal ground contact time maximizes the stretch-shortening cycle stimulus.
Question 4: A strength coach is setting up a new athlete for the conventional deadlift. Where should the bar be positioned relative to the athlete's shins at the start?
- About 6 inches in front of the shins to allow room for the pull
- Directly over the mid-foot, with shins nearly touching the bar (Correct answer)
- Behind the ankles to maximize hamstring pre-stretch
- Over the toes with the athlete leaning forward to grip the bar
Correct answer: Directly over the mid-foot, with shins nearly touching the bar
Starting with the bar over the mid-foot and shins nearly touching allows for the most efficient vertical bar path and optimal leverage at the start of the pull.
Question 5: An athlete is performing a Nordic hamstring curl. As the athlete's body descends toward the floor, which phase of the exercise provides the greatest hamstring stimulus?
- The concentric phase as the athlete pulls back to the start
- The isometric hold at the bottom position
- The eccentric phase as the body lowers under control (Correct answer)
- The transition point between eccentric and concentric phases
Correct answer: The eccentric phase as the body lowers under control
The eccentric lowering phase of the Nordic hamstring curl generates the highest mechanical tension in the hamstrings, which is associated with the greatest strength and injury-prevention adaptations.
Question 6: A coach is administering a vertical jump test. Which instruction most improves the reliability of results across multiple trials?
- Allow the athlete to use any preferred approach and arm swing style
- Standardize the number of preparatory steps, stance, and arm swing before each jump (Correct answer)
- Test on different days to capture the athlete's peak performance
- Increase the number of trials until performance plateaus
Correct answer: Standardize the number of preparatory steps, stance, and arm swing before each jump
Standardizing preparatory movement, stance, and arm mechanics eliminates sources of variability and ensures that differences between trials reflect genuine performance changes.
Question 7: When teaching the two-arm dumbbell row in the bent-over position, which technical element MOST reduces lumbar injury risk?
- Using a very wide stance to maximize stability
- Maintaining a neutral spine with a hip-hinge rather than a back-flexion posture (Correct answer)
- Keeping the elbows flared out at 90 degrees to engage the rear deltoids
- Pulling the dumbbells to the lower abdominal region instead of the rib cage
Correct answer: Maintaining a neutral spine with a hip-hinge rather than a back-flexion posture
A neutral lumbar spine achieved through proper hip hinging removes excessive flexion stress from the lumbar vertebrae during the row.
NSCA CSCS Practical 5
A football lineman is learning to perform a lateral shuffle drill.
Which coaching point is MOST important for maintaining a proper athletic base throughout the drill?