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Cheat sheet

CSCS Cheat Sheet

Practice QuestionsStudy Guide

SF Exercise Science

60%of exam

MuscleBiomechanicsEnergy SystemsAdaptations

SF Sport Psychology

25%of exam

ArousalMotivationMotor LearningMental Skills

SF Nutrition

15%of exam

MacrosHydrationSupplementsTiming

PA Program Design

40%of exam

Needs AnalysisPeriodizationLoadingExercise Order

PA Exercise Technique

25%of exam

LiftsSpottingPlyometricsSpeed

PA Program Implementation

20%of exam

TestingMonitoringInterpretationTest Picker

PA Organization + Admin

15%of exam

FacilityRiskEAPLegal

Quick Facts

Exam
CSCS
Owner
NSCA
Provider
Pearson VUE
Sections
2
Questions
220 total
Scored
190 scored
Time
4 hours
Pass
70 scaled
Visuals
30-40 items
2025 pass
50% both

Energy Timing

PCr, glycolysis, oxidative.

SecondsMinutesLong duration

Type I vs Type IIx

Type I

  • Slow twitch
  • Oxidative
  • Fatigue resistant

Type IIx

  • Fast twitch
  • Glycolytic
  • High power

Endurance uses Type I

Muscle

Type I
Oxidative endurance
Type IIa
Fast mixed fiber
Type IIx
Fastest power fiber
Motor unit
Neuron plus fibers
Size principle
Small to large
Rate coding
Firing frequency
Hypertrophy
Fiber size growth
DOMS
Eccentric damage soreness

Spindle vs GTO

Spindle

  • Senses length
  • Triggers stretch reflex
  • Resists rapid stretch

GTO

  • Senses tension
  • Triggers inhibition
  • Protects tendon

Length vs tension

Biomechanics

Torque
Force times arm
Moment arm
Perpendicular distance
Power
Work per time
Impulse
Force times time
RFD
Force speed
SSC
Eccentric then concentric
Sagittal
Flexion extension
Transverse
Rotation plane

Energy Systems

ATP-PC
0-10 seconds
Glycolysis
High-intensity minutes
Oxidative
Long-duration work
Creatine kinase
PCr resynthesis
Lactate
Glycolysis byproduct
VO2max
Aerobic ceiling
Threshold
Lactate accumulation
EPOC
Postexercise oxygen

Adaptations

Strength
Neural then hypertrophy
Endurance
Mitochondria capillaries
Power
RFD improvement
Bone
Wolff law
Tendon
Stiffness increases
Overtraining
Performance drops
Detraining
Adaptations reverse

Blocked vs Random

Blocked

  • Same task
  • Better practice
  • Lower retention

Random

  • Mixed tasks
  • Harder practice
  • Better retention

Retention favors random

Psychology

Arousal
Activation level
Anxiety
Negative arousal
Drive theory
Arousal boosts dominant
Inverted U
Moderate arousal best
SMART goals
Specific measurable goals
Imagery
Mental rehearsal
Self-talk
Cue performance
Autonomy
Motivation support

Motor Learning

Blocked
Same skill repeated
Random
Mixed skill practice
Whole
Complete movement
Part
Segment practice
KR
Outcome feedback
KP
Technique feedback
External focus
Movement effect

Pre vs Post Nutrition

Pre

  • Fuel session
  • Carbs useful
  • Avoid GI distress

Post

  • Restore glycogen
  • Protein repair
  • Replace fluids

Fuel then recover

Nutrition Picker

  1. High-intensity sport→Carbohydrate(Glycogen)
  2. Postlift repair→Protein(MPS)
  3. Long hot session→Fluids sodium
  4. Repeated sprints→Creatine(PCr)
  5. Fatigue resistance→Beta-alanine(Buffer)
  6. Supplement risk→Third-party test

Macros

Carb
4 kcal/g
Protein
4 kcal/g
Fat
9 kcal/g
Carb role
High-intensity fuel
Protein role
Repair synthesis
Fat role
Hormones endurance
Glycogen
Stored carbohydrate
Leucine
MPS trigger

Hydration + Supplements

Prehydrate
5-7 mL/kg
Sweat loss
Body mass drop
Replace
150% fluid lost
Sodium
Fluid retention
Creatine
Power repeatability
Caffeine
CNS stimulant
Beta-alanine
Buffering support
Third-party
Contamination risk control

Two Section Split

Science first, application second.

SF 95PA 125Pass both

Linear vs Undulating

Linear

  • Gradual intensity rise
  • Volume trends down
  • Simple progression

Undulating

  • Frequent variation
  • Multiple qualities
  • Daily or weekly

Variation frequency differs

Training Goal Picker

  1. Max strength goal→Heavy loads(Long rest)
  2. Power goal→Explosive loads(Fresh reps)
  3. Hypertrophy goal→Moderate volume(Shorter rest)
  4. Endurance goal→High reps(Low load)
  5. Peaking soon→Taper(Drop volume)
  6. Sport season→Maintenance(Manage fatigue)
  7. New athlete→Technique first(Low complexity)

Periodization

Macrocycle
Training year
Mesocycle
Training block
Microcycle
Training week
Linear
Volume down intensity up
Undulating
Frequent variation
Block
Concentrated emphasis
Taper
Fatigue reduction
Peaking
Performance timing

Order Rule

Power, core, assistance, small.

Skill freshHeavy earlyIsolation late

Strength vs Power

Strength

  • Max force
  • Heavy loads
  • Long rest

Power

  • Force fast
  • Explosive reps
  • Max intent

Power needs velocity

Loading

Strength
Heavy low reps
Power
Explosive intent
Hypertrophy
Moderate volume
Endurance
Light high reps
Volume
Sets times reps
Intensity
Load or effort
Rest strength
2-5 minutes
Rest hypertrophy
30-90 seconds

Exercise Order

Power first
High skill fresh
Core lifts
Before assistance
Large muscle
Before small
Multijoint
Before single-joint
Alternating
Upper lower pairing
Superset
Paired minimal rest
Complex
Strength then plyo

Technique Picker

  1. Bar drifts forward→Lats tight(Pull close)
  2. Squat knees cave→Knees out(Track toes)
  3. Catch unstable→Receive tall(Elbows fast)
  4. Depth jump slow→Lower box(Short contact)
  5. Sprint overstrides→Step down(Under hips)
  6. Bench max attempt→Spotter ready(Mixed grip)

Technique

Squat
Hip knee extension
Deadlift
Hip hinge pull
Bench press
Horizontal press
Power clean
Explosive pull catch
Snatch
One-motion overhead
Spot squat
At torso
Spot bench
Alternated grip
No spot
Olympic lifts

Plyometrics + Speed

Plyometric
SSC training
Depth jump
Drop then jump
Box jump
Jump onto box
Bounds
Horizontal power
Acceleration
Forward lean drive
Max velocity
Tall posture
Agility
Reactive direction change

Test Quality

Valid, reliable, objective.

Right thingRepeatableTester neutral

Validity vs Reliability

Validity

  • Measures target
  • Sport relevant
  • Meaningful score

Reliability

  • Repeatable score
  • Consistent protocol
  • Low error

Need both

Test Picker

  1. Max strength→1RM(Experienced)
  2. Lower power→Vertical jump
  3. Horizontal power→Broad jump
  4. Sprint speed→40-yard dash
  5. Change direction→5-10-5
  6. Anaerobic power→Wingate
  7. Aerobic capacity→VO2max
  8. Body fat→Skinfolds

Testing

Validity
Measures intended quality
Reliability
Repeatable scores
Objectivity
Tester independence
1RM
Maximal strength
Vertical jump
Lower power
Wingate
Anaerobic power
Yo-Yo
Intermittent endurance
Skinfold
Body composition

Administration

EAP
Emergency action plan
AED
Defibrillator access
Consent
Risks benefits alternatives
Waiver
Liability release attempt
Negligence
Duty breach damages
Maintenance
Equipment inspection logs
Platforms
36-inch clearance
Olympic ratio
About 1:10

Common Traps

Power not strength

Force fast ≠ Max force

Agility not change

Reactive change ≠ Planned direction

Reliability not validity

Repeatable score ≠ Correct construct

GTO not spindle

Tension sensor ≠ Length sensor

Waiver not immunity

Risk transfer attempt ≠ Negligence shield

Visuals not trivia

Spot technique errors ≠ Recall definitions only

Protein not fuel

Repair priority ≠ High-intensity fuel

Plyos not conditioning

Quality contacts ≠ Fatigue volume

Last Minute

  1. 1.Pass both sections within one year
  2. 2.SF: 95 questions, 1.5 hours
  3. 3.PA: 125 questions, 2.5 hours
  4. 4.Score 70 scaled per section
  5. 5.Exercise science dominates Scientific Foundations
  6. 6.Program design dominates Practical/Applied
  7. 7.Visual questions test applied technique
  8. 8.Power equals force times velocity
  9. 9.Validity asks: right test?
  10. 10.Reliability asks: repeatable score?
  11. 11.Exercise order: power before assistance
  12. 12.EAP must be written and rehearsed

NSCA Certified Strength and Conditioning Specialist (CSCS)

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CSCS Study Guide - Full-Length Practice Tests, Secrets Prep Book for the NSCA Certified Strength and Conditioning Specialist Assessment: [3rd Edition]

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