NSCA Certified Strength and Conditioning Specialist Part 1

What is a CSCS

Certified strength and Conditioning Specialists are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutriton and injury prevention

CSCS exam info and prerequisites

340$ for members, 475$ for non members. Bachelors degree or higher degree or currently be enrolled as a college senior at an accredited institution. Current CPR/AED certification

CSCCa SCCC (Strength and conditioning coach certified)

640-hour practicum/internship program; comprehensive science-based written certification exam; as well as a practical exam which is conducted before a panel of Master Strength and Conditioning Coaches holding the SCCC certification with a minimum of 12 years full-time experience in the field of collegiate and/or professional-level Strength and Conditioning coaching.

To be able to take the SCCC Certification Examination

Individual must be a currently practicing strength and conditioning coach on the collegiate or professional level, or a student preparing to become a full-time strength and conditioning coach on this level

Dual certification in other fields

Not permitted in order to protect the integrity and value of the SCCC Certification and the profession of full-time collegiate and professional-level strength and conditioning coaching. The various positions of strength and conditioning coach, sport coach, athletic trainer, physical therapist, teacher/researcher, personal trainer, etc., are each so broad and vast in scope that it is impossible to be effective and competent in more than one of these professions simultaneously.

Things you should know

• Basics of exercise physiology
• Biomechanics
• Energy systems
• Endocrine response to exercise
• Adaptations to anaerobic and aerobic training
• Age and sex-related differences in training
• Psychology of exercise (motivation, arousal, stress, focus, etc.)
• Basic nutrition
• Supplements for performance

Validity

Degree to which a test measures what it is supposed to measure

Construct validity

Ability of a test to represent the underlying contruct (the theory developed to organize and explain some aspects of existing knowledge and observations)

Face validity

Appearance to the athlete and other casual observers that the test measures what it is purported to measure.

Content Validity

Assessment by experts that the testing covers all relevant subtopics or component abilities to appropraite proportions

Criterion-referenced validity

Extent to which test scores are associated with some other measure of the same ability

Concurrent Validity

Extent to which test scores are associated with those of other accepted tests that measure the same ability

Convergent Validity

High positive correlation between results of the test being assessed and tose of the recognized measure of the construct, “gold standard”

Predictive validity

Extent to which the score corresponds with future behavior or performance

Discriminant Validity

Ability of a test to distinguish between two different constructs and is evidenced by a low correlation between the results of the test and those of tests of a different construct

Reliability

Measure of the degree of consistency or repeatability of a test

Intrasubject Reliability

lack of consistent performance by the person being tested

Interrater Reliability (Objectivity or interrater agreement)

Degree to which different raters agree in their rest results over time or on repeated occasions; measure of consistency

Intrarater Variability

Lack of consistent scores by a given tester

Test Selection

A valid test must emulate the energy requirements of the sport for which ability is being assessed. The more similar the test is to an important movement in the sport, the better. Other factors that determine test selection, (Experience and training status, Age and sex of athletes, environmental factors such as humidity, temp, altitude and weather

Test administration

Health and Safety considerations, selecting and training test administrators (who is doing the testing) Scoring forms (Data sheets) Test format (Organization, procedures, planning) Test Battery (Collection of tests)

Test administration

Sequence of tests: need to organize tests and allow recovery in order to allow for optimal performance for each teast. Different tests tax different energy systems/muscle groups and will require different amounts of recovery.

Sequence of tests

Non-fatiguing tests, agility tests, maximum power and strength tests, sprint tests, local muscular endurance tests, fatiguing anaerobic capacity tests, aerobic capacity tests

Maximum muscular strength tests

1RM Bench Press, 1RM Bench pull, 1RM Back squat

Maximum muscular power tests

1RM muscular clean, standing long jump, vertical jump, static vertical jump, reactive strength index (drop jump test) Margaria-Kalamen test (Stair sprint test)

Anaerobic Capacity tests

300 yard shuttle, 40yd, 50yd, 60yd sprint, wingate cycle test

Local muscular endurance tests

Partial-curl up, push-up, YMCA bench press test

Aerobic Capacity tests

1.5 mile run, 12-minute run, yo-yo intermittent recovery test, maximal aerobic speed test

Agility Tests

T-Test, Hexagon test, Pro-agility test (5-10-5), 505 agility test

Flexibility Tests

Overhead squat, Sit-and-reach test

Body composition Test

Skinfold measurement

Anthropometry Test

Girth measurements

Interpretation and Evaluation of Tests

Can use statistical evaluation to compare athlete’s scores, look at percentile rank compared to normative values of simliar athletes

General Warm up

Aims to increase heart rate, blood flow, deep muscle temperature, respiration rate and perspiration and decrease viscosity of joint fluids

Specific Warm Up

Incorporates movements similar to the movements of the athletes sport

R.A.M.P Protocol (Raise)

The level of physiological parameters and level of skill of the athlete, its the same as a general warm up, but with addition of using movement patterns done in sport

R.A.M.P Protocol (Activate)

Activate the muscles and mobilize the joints, same as stretching, focusing on motor control, stability and flexibility

R.A.M.P Protocol (Potentiation)

Same as specific warm up, but focuses on progressing intensity of movements until athlete is performing at intensity needed for session.

Types of Flexibility movements

Static, Ballistic, Dynamic, Proprioceptive neuromuscular facilitation stretch (PNF)

3 Common Hand grips for free weight and machine training

• Pronated grip (overhand grip; palms down, knuckles up)
• Supinated grip (underhand grip; palms up, knuckles down)
• Neutral grip (palms face each other, knuckles point out)

2 less common grips for free weight and machine training

• Alternated grip (one hand is pronated, other hand is supinated)
• Hook grip (similar to pronated grip but thumb is under index and middle fingers)

Closed grip vs false grip in free weight training and maching training

• Closed = fingers and thumb wrapped around bar
• False = thumb does not wrap around bar

Types of Handgrips on barbell

Common, wide, narrow, weightlifting specific: clean or snatch grip

Breathing Considerations for free weight and machine training

Exhale through the sticking point and inhale during the less stressful parts, exhale in concentric, inhale in eccentric.

Valsalva maneuver

Useful for structural exercises that load the vertebral column with heavy loads (heavy back squat) Increases rigidity of torso to support vertebral column and reduce force on disks of spine. Can be dangerous and have negative effects (dizziness, lightheadedness, fainting, high blood pressure)

Spotting Free Weight Exercises

Spotter should be as strong and as tall as the athlete when spotting an exercise with bar overhead, on the back or front shoulders. Spotter should use an alternated grip narrower than the athlete in over-the-face barbell exercises. Don’t spot on clean, jerk or snatch (power) exercises. If the load exceeds the ability of the spotter, ad additional spotter should be involved. Communicate with the athlete prior to attempting the lift.

Chain-Supplemented exercises

Resistance is higher at top of lift and lower at bottom of lift, have to use specific protocol for determining resistance with chains

Resistance band exercises

Lower resistance at one point of lift, higher resistance at the other (depends on how bands are positioned) Determined resistance depends on tension of bands

Strongman training (Alternative modes of training)

Tire flipping, log lifting, farmers walks

Kettlebell training (Alternative modes of training)

Kettlebell swings, goblet squats, kettlebell snatch, kettlebell clean

Unilateral training (Alternative modes of training)

Focusing on one side of the body at a time, such as lunges, step ups, single leg squat, can be used to reduce bilateral asymmetries

You are

Enough