CSCS Practice Questions

Skeletal muscle is organized in a “bundle within a bundle” structure. The endomysium is the delicate connective tissue sheath that surrounds each individual muscle fiber (cell).

In a classic linear periodization model, the first phase is typically the hypertrophy/endurance phase. This phase focuses on building a foundation by increasing muscle mass (hypertrophy) and muscular endurance, usually with higher volume and lower intensity.

Levers are classified by the relative positions of the fulcrum (pivot), load (resistance), and effort (force).

• Class I: The fulcrum is between the load and effort.
• Class II: The load is between the fulcrum and effort.
• Class III: The effort is between the fulcrum and the load.

Each individual myosin molecule, which links together to form the thick filaments, is a protein complex. It is a dimer (composed of two heavy chains) that forms a long tail region and two globular “heads.” These two heads are the parts that bind to actin to form cross-bridges, enabling muscle contraction.

In the A-band’s zone of overlap, the thick (myosin) and thin (actin) filaments are arranged in a precise hexagonal lattice. When viewed in cross-section, each thick myosin filament is surrounded by six thin actin filaments, which it can interact with to form cross-bridges.

A penniform (or pennate) muscle has fibers that attach obliquely to its tendon, resembling a feather. This arrangement allows for a greater number of fibers to be packed in a given area, resulting in high force production. The supraspinatus is a classic example of a unipennate muscle.

A hinge joint is a synovial joint that allows motion in only one plane, like a door hinge. This motion is typically flexion and extension.

This is the Karvonen formula, a widely used method to determine target heart rate (THR) ranges for exercise. It is considered more accurate than simpler formulas because it accounts for your individual resting heart rate.

This question asks to identify the one statement that is a fact, not a misconception.

• Choice A is a myth: Fitter individuals often sweat earlier and more efficiently as their body’s cooling system is better conditioned.
• Choice B is a myth: Dehydration, not hydration, is a primary cause of muscle cramps.
• Choice C is a myth: Muscle and fat are two distinct tissue types; one cannot turn into the other. Muscle tissue will atrophy from disuse, while fat tissue may accumulate from a caloric surplus.
• Choice D is a fact: Physical activity increases the body’s metabolic demands and therefore requires extra energy, which is measured in calories.

Growth hormone (GH) has numerous complex metabolic effects, but it does not directly stimulate the production of ATP.

There are 9 essential amino acids that the adult human body cannot synthesize on its own. Because the body cannot make them, they must be obtained from dietary sources.

They are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

When protein is broken down, the amino acids are deaminated. This amino group contains nitrogen and hydrogen. It is toxic and is converted by the liver into urea (or in smaller amounts, uric acid) to be safely excreted by the kidneys.

Overtraining syndrome is a complex condition defined by an imbalance between exercise and recovery. This state of chronic fatigue and under-recovery negatively affects performance. However, it does not always result in a specific injury or illness.

While high-intensity isometric exercises can produce significant spikes in systolic blood pressure, it’s not true that they always do. The effect is dependent on the intensity of the contraction and the muscle mass involved.