CSCS Exercise Specifics

Flexibility, Plyometrics, Power, etc specifics

What muscles are stretched during the straight arms behind the back stretch?

anterior delts and pec major

During the straight arms behind the back stretch how should the hands be oriented?

palms facing each other with fingers interlocked

During the seated lean back stretch how far should the arms extend behind the hips?

12 inches

During the seated lean back stretch where should the fingers point?

Away from the body

What muscles are stretched during the behind-neck stretch?

Triceps and Latissimus Dorsi

Where should the hand be oriented during the behind-neck stretch?

outside of the scapula

During the cross arm in front of chest stretch how much should the elbow be flexed to?

15-30 degrees

The pillar stretch stretches which muscle?

latissimus dorsi

During the pillar stretch how should the palms be oriented?

Palms up with fingers interlocked

During the spinal twist exercise how far should the hand be positioned behind the hips?

12-16 inches

During the semi-leg straddle stretch which muscles are being stretched?

erector spinae

How much should the knees be flexed to start during the semi-leg straddle stretch?

30-50 degrees

Which muscles are stretched during the forward lunge/fencer stretch?

iliospoas and rectus femoris

Which muscles are stretched in the supine knee flex?

gluteus maximus and hamstrings

During the side bend with straight arms stretch how should the palms be oriented during the stretch?

palms up and fingers interlocked

During the side bend with straight arms stretch which muscles are being stretched?

external obliques, latissimus dorsi, serratus anterior

What muscles are stretched during the side bend with bent arm stretch?

external obliques, latissimus dorsi, serratus anterior, triceps

Where should the opposite hand grab during the side bend with bent arm stretch?

opposite shoulder

How should the body be oriented during the side quadriceps stretch?

Lying on your side

During the side lying quadriceps stretch what degree should the forearm be held at?

45 degrees

What muscles are stretched during the seated toe touch stretch?

hamstrings, erector spinae, gastrocnemius

During the semistraddle (figure four) stretch what muscles are stretched?

hamstrings, erector spinae, gastrocnemius

During the straddle (spread eagle) stretch how should the legs be oriented?

spread as far as possible

During the straddle (spread eagle) stretch what side do you start the stretch on?

left side

What muscles are being stretched during the straddle (spread eagle) stretch?

gastrocnemius, hamstrings, erector spinae, hip adductors, sartorius

How should the feet be oriented during the butterfly stretch?

together

During the butterfly stretch which part of the body presses into the knees to elongate the stretch?

elbows

How far away should the individual’s stretched leg be from the wall when performing the wall stretch?

4 feet

How high of a step should you use during the step stretch?

3-4 inches

What joint action is happening at the hips during the v-position of an inchworm?

Hip flexion

During the lunge walk dynamic stretch how far should the back knee be from the ground in the bottom position?

1-2 inches

During the lunge with overhead side reach dynamic stretch which arm reaches when the front knee is forward?

opposite hand

During the lunge with overhead side reach dynamic stretch how far should the back knee be from the ground?

1-2 inches

Which muscles are stretched during the heel-to-toe walk dynamic stretch?

gastrocnemius, soleus, anterior tibialis

In what plane does the walking over and under dynamic stretch occur?

frontal

How many hurdles are required during the walking over and under dynamic stretch?

2

During the walking over and under dynamic stretch should the hurdles be the same size?

No

During the abdominal crunch exercise where should the feet be placed?

on a bench with knees at 90

During the one arm dumbbell row how should the chest be oriented?

Slightly above parallel

During the flat dumbbell fly exercise where should the spotter spot the athlete?

forearms near the wrist

During the hip sled (leg press) exercise how far away should the feet be?

hip width

During the forward step lunge how far should the athlete step forward?

12-18 inches

How high of a box should be used for the step up exercise?

12-18 inches

During the lying barbell tricep extension the spotter should assume which grip at the end of the exercise?

supinated

How apart should the feet be during the plank exercise?

hip width

During the side plank exercise how should the feet be oriented?

top leg on top or in front

What muscles are worked during the stability ball rollout?

rectus abdominis, iliopsoas

What is different about the stability ball pike and stability ball jackknife?

the end position

During the kettlebell swing how far should the hips and knees flex to?

quarter-squat position

During the single leg RDL where should the weight be held?

contralateral side

Where should the dumbbell be positioned to start at the beginning of the dumbbell snatch exercise?

on the floor

What intensity level is the two-ankle hop exercise?

low

What intensity is the single leg hop exercise?

medium

Where should the hands be positioned during the squat jump exercise?

behind the head with interlocked fingers

What intensity level is the squat jump exercise?

low

What intensity level is the jump and reach exercise?

low

What intensity level is the double-leg tuck jump?

medium

What intensity level is the split squat jump?

medium

What intensity level is the cycled split squat jump?

high

What intensity level is the single leg tuck jump?

high

What level of intensity is the pike jump exercise?

high

What intensity level is the double leg vertical jump exercise?

low

What intensity level is the single leg vertical jump exercise?

high

What direction is the jump during the jump over barrier exercise?

vertical and horizontal

What is the difference between the standing long jump and double-leg hop exercise?

direction of jump in double leg hop

How many hurdles do you need for the double leg zig-zag exercise?

10

How far should the hurdles be placed from one another during the double-leg zigzag exercise?

18-24 inches

How far apart should the hurdles be during the 4-hurdle drill?

12 inches

How high of a box should be used during the single leg push off exercise?

6-18 inches

How high of a box should be used during the alternate leg push off exercise?

6-18 inches

How high of a box should be used during the lateral push off exercise?

6-18 inches

How high of a box should be used during the side-to-side push off exercise?

6-18 inches

How high of a box should be used during the double leg box jump exercise?

6-42 inches

How high of a box should be used during the single leg box jump exercise?

6-42 inches

How high of a box should be used during the squat box jump exercise?

6-42 inches

How high of a box should be used during the lateral box jump exercise?

6-42 inches

How high of a box should be used during the drop freeze exercise?

12-42 inches

How high of a box should be used during the depth jump exercise?

12-42 inches

How far should the boxes be away from each other to start during the depth jump to second box exercise?

24 inches

Where should the coach stand in relation to the athlete during the depth jump to lateral movement exercise?

in front of them

How high of a box should be used during the depth jump with lateral movement exercise?

12-42 inches

How high of a box should be used during the depth jump with standing long jump exercise?

12-42 inches

How high of a box should be used during the depth jump to 180 degree turn exercise?

12-42 inches

How high of a box should be used during the single leg depth jump exercise?

12-42 inches

How much should the medicine balls weigh during throwing exercises?

2-8lbs

Where should the coach stand in relation to the athlete during the chest pass exercise?

in front of them

How should the athlete be positioned during the power drop exercise?

supine

How high should the box be during the power drop exercise?

12-42 inches

How should the athlete be positioned at the start of the 45 degree sit up?

at 45 degrees

How many steps should it take an athlete to decelerate at half speed?

3 steps

How many steps should it take an athlete to decelerate at three-quarters speed?

5 steps

What is being tested during the Z-drill exercise?

side shuffle, diagonal sprint, side shuffle

How many cones are needed for the z drill exercise?

4

When riding the stationary bike the leg should extend to what degree at the bottom of the stroke?

25-30 degrees

While using the rower where should the handle be pulled to in the end position?

at the abdomen just below the rib cage

What are the 3 phases of the rowing machine?

start, drive, end

How many cones are needed during the 505 agility test?

7