2016.06.23 CSCS Daily Study Question:
Coach Yamaguchi is the offensive line coach for the junior varsity football team at the high school where you are the head strength and conditioning coach. Coach Yamaguchi says that he needs his players to be able to punch outwards with greater force for the upcoming season. The offensive line is going to be doing much more pass protection this coming season so the players will need to develop more power in their upper body since they won’t be able to use their legs and body weight as much during pass protection. To develop the power that the coach is looking for, you have the offensive line player doing the flat bench press in a ballistic fashion. Which of the following percent of each player’s 1RM would be recommended for your purposes?
(A) 25%
(B) 50%
(C) 75%
(D) 90%
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Correct Answer:
(B) 50%
Explanation:
Maximum power is developed at intermediate velocities with moderate (not maximal) loads. Remember that the equation for power is work (force x distance) divided by time.
If you’re using a large amount of weight, the force is higher, the distance is the same, but the time is much longer (greater). With a lighter weight, force is less, distance is the same, but the time is shorter (smaller). There’s an equilibrium point somewhere in there if you take the time to figure out how much power a player is generating at any given load. To increase power output, you need to increase the force generated, increase the distance covered, and / or reduce the amount of time.
For the purposes of this question, the text recommends using a bench press load of 46% – 62% of the athlete’s 1RM. This is for developing upper body power output.
Reference:
Essentials of Strength Training & Conditioning 3rd edition p. 113, 400
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The Certified Strength and Conditioning Specialist (CSCS) exam by the National Strength and Conditioning Association (NSCA) is a four-hour-long, pencil and paper or computer-based examination. The Certified Strength and Conditioning Specialist exam has two sections: “Scientific Foundations” and “Practical / Applied.” Each of these sections consist of questions that the National Strength and Conditioning Association (NSCA) feels are relevant to test the knowledge and experience of a candidate for the Certified Strength and Conditioning Specialist (CSCS) professional credential. Certified strength conditioning specialist comprehensive questions from the Scientific Foundations section include anatomy, exercise physiology, biomechanics, and nutrition. certified strength conditioning specialist comprehensive questions from the Practical / Applied section include program design, exercise techniques, testing and evaluation, and organization / administration (NSCA, 2015).
2016.06.23 CSCS Daily Study Question