ExamFinch.com My Study

Cheat sheet

CSCS Cheat Sheet

Practice this exam

SF Exercise Science

  • 60% of exam
  • Muscle Biomechanics Energy Systems Adaptations

SF Sport Psychology

  • 25% of exam
  • Arousal Motivation Motor Learning Mental Skills

SF Nutrition

  • 15% of exam
  • Macros Hydration Supplements Timing

PA Program Design

  • 40% of exam
  • Needs Analysis Periodization Loading Exercise Order

PA Exercise Technique

  • 25% of exam
  • Lifts Spotting Plyometrics Speed

PA Program Implementation

  • 20% of exam
  • Testing Monitoring Interpretation Test Picker

PA Organization + Admin

  • 15% of exam
  • Facility Risk EAP Legal

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 EX

  • PCr, glycolysis, oxidative.
  • Seconds Minutes Long duration

Type I vs Type IIx EX

Type I

  • Slow twitch
  • Oxidative
  • Fatigue resistant

Type IIx

  • Fast twitch
  • Glycolytic
  • High power
  • Endurance uses Type I

Muscle EX

  • 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 EX

Spindle

  • Senses length
  • Triggers stretch reflex
  • Resists rapid stretch

GTO

  • Senses tension
  • Triggers inhibition
  • Protects tendon
  • Length vs tension

Biomechanics EX

  • 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 EX

  • 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 EX

  • 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 SP

Blocked

  • Same task
  • Better practice
  • Lower retention

Random

  • Mixed tasks
  • Harder practice
  • Better retention
  • Retention favors random

Psychology SP

  • 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 SP

  • 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 NU

Pre

  • Fuel session
  • Carbs useful
  • Avoid GI distress

Post

  • Restore glycogen
  • Protein repair
  • Replace fluids
  • Fuel then recover

Nutrition Picker NU

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

Macros NU

  • 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 NU

  • 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 PR

  • Science first, application second.
  • SF 95 PA 125 Pass both

Linear vs Undulating PR

Linear

  • Gradual intensity rise
  • Volume trends down
  • Simple progression

Undulating

  • Frequent variation
  • Multiple qualities
  • Daily or weekly
  • Variation frequency differs

Training Goal Picker PR

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

Periodization PR

  • 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 PR

  • Power, core, assistance, small.
  • Skill fresh Heavy early Isolation late

Strength vs Power PR

Strength

  • Max force
  • Heavy loads
  • Long rest

Power

  • Force fast
  • Explosive reps
  • Max intent
  • Power needs velocity

Loading PR

  • 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 PR

  • 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 EX

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

Technique EX

  • 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 EX

  • 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 IM

  • Valid, reliable, objective.
  • Right thing Repeatable Tester neutral

Validity vs Reliability IM

Validity

  • Measures target
  • Sport relevant
  • Meaningful score

Reliability

  • Repeatable score
  • Consistent protocol
  • Low error
  • Need both

Test Picker IM

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

Testing IM

  • 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

Negligence Chain AD

  • Duty, breach, causation, damages.
  • Duty Breach Causation Damages

Consent vs Waiver AD

Consent

  • Explains risks
  • Shows understanding
  • Questions allowed

Waiver

  • Release attempt
  • State dependent
  • Never absolute
  • Consent informs

Administration AD

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

NSCA Certified Strength and Conditioning Specialist (CSCS)

  • Practice Questions 216 questions Study Guide 29 topics Cheat Sheet 116 facts Flashcards 50 cards Shorts 2 short s Videos 4 videos Blogs 5 blogs Free CE