Updates – Book tips, NSCA Lawsuit, and other

Posted by on Oct 30, 2016 in Uncategorized | 0 comments

Hi Everyone!
First I want to take the time to thank all of my readers and book purchasers. I do enjoy helping people learn, and this blog and my book have been a great medium to do that in.

First off I want to talk about the NSCA lawsuit, then some tips about what to do if you fail a section of the exam…to buy my book or not to buy it.

NSCA vs. Crossfit

A study was released in the NSCAs journal claiming participants in crossfit experienced a 16% rate of injury. After crossfit sued, investigated, deposed, litigated, and received sworn statements from the participants…it would appear some data were falsified and the NSCA has issued a correction to it’s study. Bad news for the NSCA, and disappointing for me and you. NSCA is a non-profit that works to disseminate good information about strength and coniditioning…but over the years I’ve seen a few things:

  1. The removal of all paper based practice exams (which used to cost about $65 in total for three practice exams)
  2. Moving to completely digital material (and an increase in price…which makes you wonder, it’s now cheaper to dole out as there is nothing to print, yet it costs more…hrmm)
  3. Updating of the textbook from 3rd to 4th edition, a classic move by book publishers to make more money so older editions aren’t resold & reused
 CSCS Practice Exams - No longer available in paper format. Instead you can buy $500 worth of online study material!


CSCS Practice Exams – No longer available in paper format. Instead for a meager $500 you can buy online material!

Yes, all these things could be completely benign. The cost hikes could all be going to pay for the web development of the online material, etc. But it does make you wonder…and now there is the lawsuit where clearly false claims were made.

But they are not-for-profit!

There are plenty of not-for-profits that manage to become corrupt. Increasing their own salaries is one, and i’m sure there are others

That being said, NSCA CSCS will still remain a sought after certification. Let’s hope the NSCA gets a bit of a wake up call to really go after their mission and remain true to scientific principles. Now, onto other topics!

 

If you have failed one section of the exam

DEFINITELY: Buy the book if you failed the science portion

BUY: If you failed the practical/applied by a small amount, because much of the practical applied hinges on a solid foundation in science. If you read the book cover to cover and don’t find it helpful, just ask for the refund and you’ll get it no questions ask. Do not send me a message 15minutes after buying the book asking for a refund, I’ll give it to you…but I’ll also give you crap for being lazy.

DO NOT: If you failed practical/applied by A LOT. This is where my book is weakest, which isn’t really surprising since I’m an engineer – science is where I’m strongest. Instead you should probably spend time in a gym, training people, shadowing a trainer. Watch people move their bodies. Then really work on the word problems/scenarios.

Read More

Reader Question – Isokinetic CSCS Exam Questions

Posted by on Sep 19, 2014 in Reader Question | 2 comments

When somebody buys my book, I always send them an email from my personal account telling them they should feel free to ask me any questions they might have. Yesterday I had a great question from one that I wanted to share with you guys. A fair number of people write to me after having not passed one of the portions – so I felt this was relevant.

I took the CSCS exam in July and failed unfortunately. I didn’t fail by much, but before I take the exam again, I want to master everything and not leave it up to hoping that I get a few more questions that are more up my alley.
I messed up on the Scientific Foundations and was significantly under-prepared for that. I figured my 2 years working as a trainer would be enough (along with just reading through the chapters), but it was not.
I failed the Exercise Science and Programming Section by just a few points, much to my surprise. I felt very comfortable with the content, and breezed through the section, but I believe my failing was due to messing up/confusing the  order of exercises when testing vs. when having athletes work out.
 The book, if I’m not mistaken, admits there is some leeway with order when administering evaluations, but in general, on p. 245 they list the accepted order. It just wasn’t entirely clear to me what the safest administration order is, and when you get a question where they give you a scenario, you can find two answers that are very similar and it’s hard to distinguish.
I also got tied up on some of their anatomy questions.
(side note, here’s my question for you: they use the term “isokinetic” quite a bit in the book, and on my test, but the book never EXPLICITLY defines it, as far as I could find. It seems it means “constant speed” in relation to exercises, but I had a number of questions on my exam that used the term and it didn’t always seem like “constant speed” was relevant)
Anyway, any insight you can share would be appreciated. Thanks for taking the time to read this if you do.
My Response:
This happens fairly often in my experience, so don’t beat yourself up about it. Your second go around you have the right attitude for passing – mastery is the way to go. Going for “good enough” often results in failing by a small margin.
The isokinetic questions are there as a way to trip up people who don’t pay attention to details. Iso is a greek root for constant, kinetic is movement. So isokinetic is constant speed. There is no practical use for isokinetics – it’s purely a scientific exercise to find out more about muscles. You need a special device to do isokinetic testing, a device that can control the speed and adjust versus force output.
There’s a funny looking graph in the book that most people don’t understand on page 78. It tells us a lot about eccentric, concentric, extensors, and flexors and their relative strength under those different contractions. For example, flexors under an eccentric load are the strongest, especially at around -90deg/s.
Little niche topics like these are extremely important in the exam. They don’t take up a lot of space in the book, but they are confusing and frustrating. They take a lot more time to study. Spend a a lot of time on these topics and really get them down, because as you can tell the NSCA likes to get you on these. Commit that graph on page 78 to memory, be able to draw it on your scratch paper come exam day.
More Comments
I want to stress the need to strive for mastery, in all topics of the CSCS exam. Blowing sections off or glossing over parts that seem irrelevant is a quick way to burn some of your time and money not passing a section.
Always, always, always – I recommend at a bare minimum you should do the following in preparation:
-Read the whole book
-Do all 3 official NSCA practice exams
-Do every review question in the book twice
That’s how I did it. My book and other similar resources are supplemental.
Read More

I’m a CSCS – Now What?

Posted by on Aug 27, 2014 in FAQs, Personal | 1 comment

I’m a CSCS – Now What?

People often ask me:

“What are you doing now that you have your CSCS?”

If I was in there shoes, I would want to know too. Taking the CSCS is a lot of work, and before you begin such an undertaking you should consider whether or not it would be worth it.

At the start of all our journeys to become a CSCS – we are all in different places. Some (like me) are switching careers and are looking for a way to establish ourselves as knowledgeable when it comes to strength and conditioning. Some of us need the certification in order to be employed as an S&C coach for the military, NCAA, or similar places of employment. Some, like Ryan Grella of cscstestprep.com are physical therapists and being a CSCS just makes sense for your job and career.

It all started five years ago…

For me it started when I got into training. I was bored of my desk job, bored of video games, bored of drinking and socializing. I wanted to build on something and improve myself – inspired by a friend of mine who got in shape doing P90X (yes, I know) I decided to learn how to get in shape & get strong. I started with a $50 set of adjustable dumbbells and a bodybuilding routine – and the changes came rapidly.

beforeafter

Working out 3x a week and changing your diet from complete and utter shit to something healthy can have a big effect in 6 weeks. Still had a long way to go, but from that point on I was hooked. I read everything I ran into online about strength training and tried any diet that made an ounce of sense or seemed plausible. I got stoked about it and wanted to share this passion with others – but I was just some dude who read a bunch of shit on the internet. So I thought I would get my CSCS, and I bought the book and practice exams. They ended up sitting around for a few years – between working, working out, playing video games and cooking I was too distracted.

A few years later I was pushing past intermediate levels of strength and hitting advanced in some lifts. Around this time I started getting injured – hamstring injury, back+abdominal injury, and finally a shoulder injury. I went to a sports medicine doc, physical therapy, massage therapists, and chiropractors. The results were ok, but took forever. Most of the time visits did a little bit, or close to nothing. I couldn’t really tell the difference sometimes whether it was just me resting or the work that was being done.

My First Experience with Bodywork

Fed up with injuries hampering my progress, I decided to try something new. Having heard of Active Release Techniques, I decided to give it a try. I looked up local practitioners and found a massage therapist who really seemed to know what he was doing: Thomas Wells. Using ART in combination a muscle testing techniques: Neurokinetic therapy my shoulder injury which I had been suffering with for 4 months was 80% better after one session. One session, $110 out of pocket…got me the results of 6 weeks of physical therapy & a dozen $20 copays. It was not only cheaper – it was faster. I was hooked, baffled, intrigued, and skeptical all at the same time.

The Transition

As I continued to get bodywork for my various ailments, I continued to ask questions about his techniques. It dawned on me that a happy, healthy, and fulfilling living could be had doing this work. Tired and bored of my desk job – i took the plunge. I quit, and lined up all of the following activities

  • Massage School
  • Active Release Techniques (lower, spine, upper) courses
  • Finishing my CSCS + writing on this blog + finishing the book
  • Neurokinetic Therapy

Fast forward to the present day

I’m working in a room right next to my mentor, Thomas Wells. Working on building my business and honing my techniques. Every day is different. Every client is different. Some cases baffle me, others are straightforward. The work is extremely fulfilling.

But at the same time it’s stressful. Learning how to run your own business is a challenge. You never really have “time off” – because you’re working for yourself. There’s always more to do. Learning how to cope with this is the major challenge. But that’s the point – i’m being challenged and growing.

Would I do it all again?

Absolutely.
My CSCS certificate sits on my wall right next my ART Full body certification. It reminds me that I am an expert on strength and conditioning. Even though it is just a piece of paper, it boosts my self confidence – and in any service based business self confidence is key.

It also tells the client that when I assign them a corrective exercise for their ailment, that exercise is being chosen by someone knowledgeable.

I haven’t written on here in a while, and that’s mostly because i’m very busy. I’m working on my business website www.juliancorwin.com. It’s all a work in progress

Read More

The CSCS Exam – Math Questions (Answer)

Posted by on Jul 24, 2014 in Exam Preparation, Practice Questions | 1 comment

See my previous post for background. Note that I did edit that post on 6/21.

The question is:

The collegiate training center is currently undergoing renovations and all 6 teams of 124 athletes need to share a smaller facility. You modify the facility arrangement to fit slightly more power racks – for a total of 7. The athletic director insists on every athlete maintaining their 1 hour of strength training. The training center is open 8 hours, but every athlete is pairing up and sharing racks operating at a 1:1 work:rest ratio. However, since you are using power racks assume that racking and re-racking weights will cause a 15% drop in efficiency in rack use.
The athletic director asks if you figured out a plan for the athletes, what do you tell him?
 
I. We can’t accommodate the athletes
II. We can accommodate the athletes
III. We need the facility open 1 more hour
IV. We need the facility open 4 more hours
 
A. II only
B. I only
C. II and III
D. II and IV
 

In questions like these, I like to think of it in terms of needs and resources

Needs

By needs I simply mean how many resources are required to get the task done. We have 6 teams and 124 athletes, but in this case we aren’t given any scheduling or segregation requirements between the teams – so the number 6 is irrelevant. Each athlete requires 1 hour of strength training, but will be pairing up and operating at 1:1 work:rest ratio. So in terms of time at the station they will only really need 30 minutes. However due to the 15% loss in efficiency due to racking and re-racking weights, each athlete will need closer to 35minutes. Multiply this number by 124 athletes and you get the total number of rack-minutes you need.

 

What my scratch paper might look like on exam day

Resources

The training center is open 8 hours, with 7 racks.

8 hours x 60min/1hour x 7 racks = 3360 rack-minutes. Notice again I like to keep descriptive “made up” units to describe the resources available. Rack-minutes are a resource just like any material resource that we use math to describe (8 six packs x 6beers/six pack = 48 beers, etc).

A quick comparison of our needs vs resources reveals 4340 – 3360 = 980 that we are still in need of 980 minutes of platform-minutes. If we look at the possible answers to the question, we can go back and calculate which option yields us the best answer.

1 additional hour gets us 1 hour x 60min x 7 stations = 420 minutes
4 additional hours gets us another 1680 minutes

resources

More scribbles

See from the math that we really only need 980 extra minutes, somewhere between 2 and 3 hours. However since 3 hours isn’t an option, the correct answer is the one that BEST meets the objectives in question – 1 hour isn’t enough, and even though 4 hours is overkill – it’s the only answer that meets our needs. So the answer is D.

We can accommodate the athletes and
We need the facility open an additional four hours

Read More

The CSCS Exam – Math Questions

Posted by on Jul 7, 2014 in Exam Preparation | 0 comments

You don’t need to know differential equations to pass the CSCS exam

i\hbar\frac{\partial}{\partial t}\left|\Psi(t)\right>=H\left|\Psi(t)\right>

But having taken it wouldn’t hurt you, because in order to do well in higher level math like differential equations your basic algebra has to be rock solid. I know, mine is – and it’s a result of every EE class being essentially applied algebra and calculus. Yours would be too if you used it intensely for every major class you took.

If I missed a math question on the CSCS exam, it wasn’t due to my poor math skills – but due to an incorrect assumption or remembering something incorrectly.

This is where I can help you – don’t miss a question because you suck at basic math.

integral

What Kind of Math is on the CSCS Exam?

Sometimes on the exam or in the practice materials we will get a question that seems like it needs a lot of math. And often times it does, but we’re not talking differential equations or calculus here – just some pretty basic algebra and careful interpretation of the wording of the question.

I want to talk briefly about a thing called dimensional analysis. This is a skill that you have to be totally comfortable with to get anywhere in a science-based field. As an engineer I had to deal with all kinds of units, conversions, constants with crazy units – and this helped me in unexpected ways when it came to math questions on the CSCS exam, and even more so in life in general.

My advice here is to keep track of your units, and even make up units as you do your math. Make up units that are descriptive of the things they are calculated from. Much like force is described as a “kilogram-meter per second squared”

F=ma=\frac{kg m}{s^2}

Basically it helps to keep track of units, because as you are multiplying things out and dividing and moving units around – you may suddenly realize (based on the units) what you are dealing with. This can help in kind of unexpected ways, conceptually speaking.

Let me show you what I mean with a question I made up. Take note that this question is harder than ones you would find on the CSCS exam. I believe having skills higher than those required on the exam is helpful in that it makes your skill level sufficient that your performance can take a hit due to nervousness, and you can still perform well enough to pass.

The collegiate training center is currently undergoing renovations and all 6 teams of 124 athletes need to share a smaller facility. You modify the facility arrangement to fit slightly more power racks – for a total of 7. The athletic director insists on every athlete maintaining their 1 hour of strength training. The training center is open 8 hours, but every athlete is pairing up and sharing racks operating at a 1:1 work:rest ratio. However, since you are using power racks assume that racking and re-racking weights will cause a 15% drop in efficiency in rack use.
The athletic director asks if you figured out a plan for the athletes, what do you tell him?
 
I. We can’t accommodate the athletes
II. We can accommodate the athletes
III. We need the facility open 1 more hour
IV. We need the facility open 4 more hours
 
A. II only
B. I only
C. II and III
D. II and IV

Part of the trick to these questions is interpreting the wording into math. I like to think of this type of question in terms of resources and needs, then interpret those things into math.

Stay tuned for my next post to see the answer.

Read More