Back in the summer of 2025, the CSCS exam got a major update. This may be old news to some of you but I thought I'd share it because it isn’t just a minor tweak. It’s a shift in what the NSCA believes entry-level competence actually looks like. The exam is now less about memorization and more about application.Fewer trivia questions. More “what would you do with this athlete, in this context?” This is GREAT for coaches with an exercise science background and plenty of in the trenches experience. It's difficult for the textbook jockeys who want the letters without the sweat, or the coaches without a formal exercise science background. Some big themes I’m seeing in the new DCO: - Nutrition questions dropped, but the remaining ones are more applied and performance-focused - Exercise technique matters, but program design and decision-making matter more - Coaches are expected to explain why they do things, not just spot bad lifts - Research literacy is now a real requirement - Mental health and athlete well-being are being addressed - Data collection is secondary to data implementation The bottom line is that the exam is moving away from “can you recall this?” and toward “can you actually coach?” Curious how others see it—does this better reflect the real job of a strength coach, or does it raise the bar too high for entry-level candidates? Here is a link to the CSCS handbook in case you want to read the DCO for yourself.

Worked mechanical advantage problem Scenario: A lifter is holding a 20 kg dumbbell during a biceps curl at a fixed elbow angle. At this position: - The distance from the elbow joint to the dumbbell’s line of force (external moment arm) is 0.30 m - The biceps’ internal moment arm is 0.04 m - Gravity is 9.8 m/s² Mechanical advantage = internal (muscle) moment arm ÷ external (load) moment arm Step 1 — Determine the external force The weight of the dumbbell (in Newtons) is found by multiplying mass by gravity. 20 kg × 9.8 m/s² = 196 N So the external force acting on the elbow is 196 newtons. Step 2 — Calculate external torque at the elbow External torque equals the external force multiplied by the external moment arm. 196 N × 0.30 m = 58.8 N·m So the elbow must resist 58.8 newton-meters of torque. Step 3 — Determine required biceps force To hold the position without movement, the torque produced by the biceps must equal the external torque. 58.8 N·m ÷ 0.04 m = 1470 N So the biceps must produce approximately 1470 newtons of force to hold the dumbbell at that joint angle. Step 4 — Mechanical advantage Mechanical advantage is the ratio of the muscle’s moment arm to the external moment arm. 0.04 m ÷ 0.30 m = 0.13 This means the biceps muscle has a low mechanical advantage at this position. Coach takeaway: Even though the dumbbell only weighs 20 kg, the biceps must produce a much larger force because the external moment arm is long and the muscle moment arm is short.

Which energy system is the primary contributor during a single maximal effort lasting approximately 10 seconds, such as in a 60m or 100m sprint? Answer in the poll, then explain your rationale below in the comments! I'll follow up with my breakdown of the question after enough people have responded. From Chapter 3: Bioenergetics of Exercise and Training

During the eccentric phase of a barbell back squat, which of the following best describes the action of the quadriceps femoris? Answer in the poll, then explain your rationale below in the comments! I'll follow up with my breakdown of the question after enough people have responded. From Chapter 2: Biomechanics of Resistance Exercise

Moment Arm In the context of strength and conditioning, a moment arm explains why an exercise feels harder or easier at certain joint angles, because it determines how much torque the muscle must produce to move or control a load. It is tightly related to concepts of lever classes and, in part, helps to determine the sticking point of an exercise. Definition: The moment arm is the perpendicular distance between a force’s line of action and the axis of rotation at a joint. In resistance training: - It determines how much torque (rotational force) is produced at a joint. - A longer moment arm = more torque required from the muscle. - A shorter moment arm = less torque required. Example: During a biceps curl, the moment arm of the external load is greatest when the forearm is around 90° of elbow flexion, which is why the lift feels hardest there. Lock this concept in with your own training. When an exercise feels harder at certain joint angles or through a specific ROM, it’s likely because the moment arm is larger and the muscle has to produce more force. Question: Have you ever tried or prescribed targeted isometric or partial ROM work at the sticking point of a lift? For example, pause squats, pause at the knee deadlifts or cleans, spoto press, etc.?