Today's article will introduce the CSCS muscle strength and physical fitness expert certification process, examination direction, and preparation process that the author recently obtained from the NSCA Association.
First of all, we must introduce the association of this license. The National Muscle and Fitness Association of the United States NSCA is an internationally certified and highly credible association . It has its own periodicals with academic content and is mainly based on the strength and strength of the competitive sports direction. In the field of physical fitness (including physical training of various competitive sports, exercise physiology) , many published papers are highly practical and worthy of practical applications. NSCA also holds annual conferences every year, and other academic publications (Posters, oral presentations) and exercise courses like seminars and workshops will bring participants some new knowledge of sports science and sports training experience.
What is very important in sports science is repeated verification to verify whether the content of our current actual operation is efficient and indeed effective, that is, we need to use scientific methods to detect, conduct experiments, and research to integrate the results of the discussion, and develop More excellent training content, such as:
NSCA's veteran- William J Kraemer has hundreds of academic papers and works (on exercise physiology, resistance exercise training... etc.), and my advisor, Normal University Teacher He Renyu happened to learn from Kraemer when he was studying in the doctoral program at the University of Connecticut. Therefore, he inherited a lot of knowledge about physiology, biochemistry, resistance exercise physiology, and nutritional supplementation related fields, and brought this knowledge to us now.
NSCA's annual seminars are held in different locations in the United States every year during the summer vacation.
Those who are interested can search online for some articles of NSCA's journal JSCR (Journal of Strength and Conditioning Research). I believe you will be very interested in those who love competitive sports training!
Next, we have to enter the topic, what is CSCS?
CSCS is an expert license of muscle strength and physical fitness in the NSCA Association. This license has sufficient credibility in the world. Many physical coaches in large-scale or higher-level sports training teams may require this license.
The examination content of this license is divided into two parts:
1. Basic sports science
(anatomy, kinesiology, sports nutrition, sports physiology, sports psychology, sports supplement...)
2. Practical application
(cycle training, muscle strength) And physical training, technical skills, weight training equipment room planning and administration... etc.)
The latter subjects are more like the technical part, because in addition to the academic curriculum arrangement test questions, there will also be many action film questions to test the accuracy of the details of your actions and where you need to correct them. Therefore, you need to understand the steps and details of the actions. Content, where are the common mistakes, can answer the questions correctly.
The first major subject is the part of basic exercise science (including nutrition). The number of questions is shown in the figure below, a total of 95 questions (but 15 questions are not counted, I don't know which 15 questions are, all of them must be answered), the total time is 1.5 Hours to answer (all multiple choice questions, choose 1 from 3)
The second major subject is practical application and technical types of questions. It can be seen that sports technology and curriculum design account for up to 80 questions. Others include administrative and testing questions. The same 15 questions are not considered points. Yes, a total of 125 questions, 2.5 hours to answer (all multiple choice questions, choose 1 from 3)
The content of the examination is mainly based on the textbooks published by the association (this book includes basic anatomy, mechanics, respiratory and cardiovascular physiology, hormones, body adaptation to aerobic and anaerobic exercise, and adaptation to exercise by different ethnic groups such as age and gender. , Basic sports psychology, basic sports nutrition, sports supplements, introduction to sports tests, warm-up techniques, softness improvement methods, weight training actions, curriculum design, various physical element training methods (agility, speed, endurance, explosive power... etc), rehabilitation plan, venue administrative arrangement, facility policy
Here are some content with high test probability
In the part of basic human body structure : muscle sliding theory, muscle bundle structure, proprioceptive receptor function
Energy system
(must remember the energy system corresponding to various exercise intensities, rest time, rest ratio, recommended number of training groups)
Endocrine system
(You must pay attention to the hormones related to resistance exercise, testosterone, growth hormone, cortisol, etc., EPO erythropoietin, which is very important in endurance exercise)
Mechanics
(The problem of moving levers, examples of different joints of the first, second and third types of levers in human motion)
Adaptation of anaerobic exercise and aerobic exercise to physiological changes (for example: changes in mitochondrial density, changes in quiet heartbeat, other adaptations in cardiovascular and pulmonary functions, and may also be adapted after high-altitude training)
The part of basic sports nutrition
(calculate the recommended intake of the three major nutrients, carbohydrates, protein and fat, and the differences in different sports)
Sports Psychology
(this part must be read. Become a fitness coach and fitness training expert. In addition to physiology, sports psychology is also very important, and many people may ignore the reading of this part and make many mistakes for nothing)
The part of the exercise test
(test items with different indicators such as muscle strength, agility, speed, endurance, etc.?? Details of the test items: for example, the T-test of the agility test cannot use cross steps when moving to the left and right sides)
The norm for sports tests
(this part will definitely be tested , so you must memorize the approximate percentages of sports scores tested by different sports levels and different sports items listed in the book, for example: high school baseball players' 1RM squat 90% or more How many kilograms should a player of squat be able to squat? They are based on the norms in the book, and they will also take the norms of American football. For Taiwanese people may not be familiar with this sport, so you should memorize the content or It is to learn more about the sport of American football, because after all, it is a license for the development of the United States. American football is very popular in the United States)
The book lists the execution methods of heavy training exercises that need to be memorized, and this part is to be able to perform the operations in order to make your reflection deeper (sports coaches are not just science on paper, but they must be able to practice them. Although CSCS does not test for technical subject operations, it does not mean that there is no need for technical subject execution ability. On the contrary, it is necessary to have very sufficient exercise execution skills. Whether it is helpful for practical applications, for examinations, having these technical subjects execution experience, in fact The questions in this part will be very easy to answer)
The content of basic periodic training
(the training volume and intensity arrangement concept of each period)
Venue facilities and administration
(this part is also very easy to neglect, because most coaches may have less contact or are more familiar with venue management personnel who are in important positions. The test questions will be tested face-to-face: the placement of weight training equipment Responsibilities of venue personnel, handling of emergencies... etc. Although this part may not be directly related to the design of the timetable, it is very important in practice. The planning of equipment movement lines and the division of labor of venue personnel , The emergency treatment plan is also a good physical training place to have, and there will be a certain number of questions for this test, so don’t ignore it)
The above summarized some simple summaries for everyone to understand the direction of the exam, and then the focus is on: How should I take the exam?
The first step is to go to the NSCA official website
The second step is to choose the exam certification and apply for the CSCS exam
Step 3 After you apply for an account, you can fill in your information, exam area, and finally swipe your card to register for the exam one by one (about 3xx-4xx multiple dollars, different member prices are different)
Then you will receive some information from the NSCA official letter from your mailbox, as well as some candidate information and test reminders from the test center ( Pearson VUE )
Please remember to receive the letter. After registering, you need to fill in the test date online (fill in the test date within 120 days). The test center in Taiwan is Pearson VUE in the United Century Building on the section of Keelung Road.
After confirming the test date, bring your dual ID (passport required). The name of the passport must be the same as the English Roman Pinyin of the candidate !!!! Then go to the test~~
You can’t bring any items during the test. You can use the computer to answer the test. You can submit the test voucher in advance and you will know if you have passed the test immediately after the test (very convenient and exciting!!)
Will print out your test scores directly (then you will know if you need to pay to retake the test XD)
Finally, I wish all candidates can successfully become a CSCS, and only after becoming a CSCS is the beginning of learning. The certificate is only the threshold. I am sure you can step in. The next step is to continue to diligently become a good coach.
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