CSCS Study Group - The Strength Coach Tutor

05/26/2026

During a single leg RDL, the…
B) Gluteus medius will isometrically contract to stabilize the hip,
Which reduces the potential for the hip to adduct unintentionally during the movement.
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05/21/2026

The antagonist for any tricep / elbow extension exercise is a bicep / elbow flexor.
The elbow flexors include biceps brachii, brachialis, and brachioradialis.
While the elbow extensors include triceps brachii (agonist) and anconeus (synergist).
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05/20/2026

The primary six movements can be divided into two categories…
Extension, Abduction, and External Rotation
Flexion, Adduction and Internal Rotation
In the squat example, the first group is more associated with propulsion or concentric forces,
While the second group is correlated with eccentric forces.
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05/19/2026

The deadlift and its variations emphasize hinging at the hips, allow the hamstrings to be the agonist: bicep femoris, semitendinosus, and semimembranosus
Muscles like the glute max and erector spinae serve as synergists.
We can then label the hip flexors as the antagonists, particularly the re**us femoris.
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05/18/2026

In most exercises, the upward phase is synonymous to the concentric contraction, and the downward phase equates to an eccentric contraction.
BUT…there are some exceptions, particularly with cable exercises.
Exercises like the lat pulldown or tricep push down have these phase and contractions reversed.
Meaning, the upward phase equals an eccentric contraction, and the downward phase translates to a concentric contraction.
Why? Because of the orientation of the pulley system. Think of it like this, with most exercises, when you move in the same direction of gravity, while gravity is assisting you on the way down, you would be performing an eccentric contraction. But with the cable and pulley in a lat pulldown, you need to actively exert yourself to move the weight in the same direction as gravity.

05/15/2026

Isometric contraction = no change in length of the muscle
Nordic curls target the hamstring muscles: bicep femoris, semitendinosus and semimembranosus.
The hamstring muscles eccentrically contract during the downward phase, and concentrically contract during the upward phase of the exercise.
While performing Nordic curls, there should be minimal movement of the hip joint, as the movement should be occurring from the knee joint.
Thus, the glute max isometrically contracts to neutralize unwanted movement at the hip.
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05/14/2026

The key for this question is…
Looking at just what the hip is doing in the squat…
Which we know is extension.
So if the agonist is a hip extensor, the antagonist is a hip flexor.
The only hip flexor is B) Psoas major
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05/13/2026

Answering questions like this requires….
Learning all the major muscles and their actions (origin & insertion is a plus)
Accurately identify agonist, antagonist and synergists for any exercise
Step 1 is often overlooked, despite it being the foundation for most of what S&C coaches do.
If you need help with questions like this, send a DM to learn more.
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06/27/2025

CSCS Exam Questions From New DCO
What do you think of these questions?

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