Certified Scrum Master (CSM) test Dumps

CSM-001 test Format | Course Contents | Course Outline | test Syllabus | test Objectives

As a Certified ScrumMaster (CSM), youll help the Scrum Team perform at their highest level. CSMs also protect the team from both internal and external distractions. Through the certification process, you will learn the Scrum framework and gain an understanding of team roles, events, and artifacts.

Expand your career opportunities across all industry sectors adopting Agile practices
Demonstrate your attainment of core Scrum knowledge
Learn the foundation of Scrum and the scope of the role
Engage with Agile practitioners committed to continuous improvement

ttend a live online or in-person course taught by a Certified Scrum Trainer (CST), or receive coaching from a Certified Agile Coach (CAC).
After successfully completing the course, you will need to accept the License Agreement, take the 50 question CSM test, and answer 37 out of the 50 questions correctly within the 60 minute time limit

Four values of the Agile Manifesto
Twelve principles of the Agile Manifesto
Definition of Scrum
Relationship of Scrum to agile
Empirical process control as it relates to Scrum
The 3 pillars of empirical process control and their importance
How and why "incremental" is an important characteristic of Scrum
How and why "iterative" is an important characteristic of Scrum
"Applicability of Scrum (addresses complex adaptative problems across multiple
industries)"
Identify the five Scrum values
How and why commitment is an important Scrum value
How and why courage is an important Scrum value
How and why focus is an important Scrum value
How and why openness is an important Scrum value
How and why respect is an important Scrum value
Why self-organizing is an important characteristic of Scrum teams
Why cross-functional is an important characteristic of Scrum teams
Identify the roles on the Scrum team
Identify the responsibilities and characteristics of the ScrumMaster
Identify the responsibilities and characteristics of the Scrum Product Owner
Identify the responsibilities and characteristics of the Scrum Development Team
"Understanding responsibilities and characteristics of the ScrumMaster -- servant leader for the Scrum team"

"ScrumMaster service to the Organization -- coaching, facilitation, removing impediments"
"ScrumMaster service to the Development Team -- coaching, facilitation, removing impediments"
"ScrumMaster service to the Product Owner -- coaching, facilitation, removing impediments"
Characteristics, value and/or purpose of the Sprint
Sprint Planning -- characteristics, value, purpose and/or role of participants
Daily Scrum -- characteristics, value, purpose and/or role of participants
Sprint Review -- characteristics, value, purpose and/or role of participants
Retrospective -- characteristics, value, purpose and/or role of participants
Understand the purpose and value of Scrum artifacts
Identify Scrum artifacts
Product Backlog - characteristics, value and purpose
Sprint Backlog -- characteristics, value and purpose
Increment -- characteristics, value and purpose
Understanding importance of transparency of artifacts to evaluate value and risk
Identify the downsides of lack of transparency
Importance of establishing the definition of "Done"
Characteristics of Product Backlog items

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Sleep and the athlete: narrative review and 2021 expert consensus ideas

Circadian rhythms, jet lag and sleep

humans possess a physique clock founded in the suprachiasmatic nuclei within the hypothalamus. in the absence of exterior time cues (corresponding to mild/darkish cycle), this master clock tends to run for about 24.three hours.a hundred and ten The clock becomes synchronised and in-tune with the environment and photo voltaic day (~24 hours ‘circadian rhythm’) by way of the coupling of cyclic adjustments within the exterior ambiance (‘zeitgebers’—time cues) with rhythmic indicators from melatonin (originating from the pineal gland, an ‘interior zeitgeber’).111 112 The body clock is related to networks of peripheral clocks, and has roles in expanding alertness, mental and real recreation within the sunlight hours, and preparing the physique in the night for sleep. This ‘circadian rhythm’ allows consolidated sleep to take location at nighttime and prepares the body against the end of sleep for wakening to face the brand new day. The physique clock does this by the use of the rhythmic changes it produces in the autonomic apprehensive system, bloodborne hormones, core physique temperature and the sleep-wake cycle.a hundred and ten

Chronotype is a genetically decided predisposition that modifies every particular person’s preference to be most energetic within the morning (‘morningness’), the middle of the day (neither class) or in the night (‘eveningness’).57 113 when it comes to chronotype distribution, as defined with the aid of the ‘morningness–eveningness’ option continuum,114 a skew in opposition t ‘morningness’ has been mentioned in elite athletes.fifty six fifty seven a hundred and fifteen

the ease of falling asleep, the skill to keep sleep and the probability of waking up are linked to the rhythm of core body temperature. getting to sleep and keeping sleep are easiest when core physique temperature is either falling or low (at and after the onset of melatonin secretion, ~21:00 hours), and most elaborate when it's rising or excessive (and melatonin secretion has stopped).116 extra, when core physique temperature is rising, spontaneous waking is undoubtedly to take place. The timing of the body clock is good and transient adjustments to a regular events—as an example, waking in the core of the night to feed a child, or flip off a motor vehicle alarm, or taking a nap in the sunlight hours—influence in no exchange in the phase of the body clock.117 In distinction, the general synchrony between the body clock and the environment is transiently misplaced after quick transmeridian travel, the associated terrible emotions and signs of which can be known as ‘jet lag’.118

daily diversifications in add-ons of activities efficiency earlier than travel

variations in human physiology that show up over a 24-hour photo voltaic day (circadian) had been considerably pronounced.119 before due to the fact that the consequences of jet lag for sporting efficiency, it is basic to word that there are particular times of day when rhythms affiliate with height carrying performance. projects that require best motor coordination (comparable to standing on a wobble board) or are involving discovering online game strategies could be completed more with no trouble in the morning (08:00–09:00 hours). here is probably as a result of basal arousal levels are reduce than the diurnal top and closer to the surest stage for efficiency.117 119 projects requiring complex hand-eye-coordination skill, such as the accuracy of tennis or badminton serves, height around 13:00–15:00 hours. they've two add-ons to the rhythm, a circadian have an impact on parallel to core physique temperature, but additionally a time-wakeful impact the place efficiency decreases with time awake and intellectual fatigue (synchronous with the sleep-wake cycle). constrained evidence indicates that self-paced persistence efficiency (total work done in 1 hour) is similar within the morning (08:30 hours) and early night (17:30 hours) in temperate circumstances.120 ultimately, circadian rhythms in gross muscular tasks corresponding to again and leg energy (day by day edition of three%–10%),121–123 repeated dash performance and time-trial efficiency (each day edition of three%–6%),124 one hundred twenty five exhibit maximum and minimum values in parallel to these of core physique temperature (17:00–20:00 and ~05:00 hours, respectively).122 essentially the most stated clarification as to why gross muscular efficiency is enhanced within the evening than the morning centres around the causal relationship between core physique temperature and muscle temperature and efficiency, from the remark of each profiles being in part. analysis in this enviornment has proven this relationship isn't elementary and temperature doesn't totally explain the each day rhythm in energy.126–130

Jet lag after time zone transition

After a westward flight, for instance, the place local time is eight hours at the back of ‘physique time’, the individual feels drained at ~sixteen:00 hours (new native time) and wakes up at a now inappropriate time within the local time zone (24:00 hours), when the local inhabitants are going to bed. After an eastward flight, destination time is ahead of an unadjusted ‘body time’. during this case the particular person doesn't suppose drained when it's time to go to bed (native hour of darkness) since the physique clock will point out most effective sixteen:00 hours, but they think drained (24:00 hours, body time) when the native inhabitants are waking for day after today (08:00 hours, native time). In these cases the place there's a mismatch between the endogenous and exogenous rhythms, the indicators of ‘jet lag’ come up. As adjustment of the physique clock to the new time zone happens, nocturnal sleep improves and signs of daytime fatigue, poorer motivation and poorer mental efficiency subside.116

Jet lag and wearing efficiency

Empirical facts that jet lag influences athletic performance without delay is sparse. Three leading lines of proof underpin the rationale for the adjustment strategies advised for activities persons crossing distinctive time zones (see on-line supplemental table 1 for vibrant light avoidance and publicity).116–118 131 132 First, the evidence that the body clock influences wearing performance, hence an endogenous component34; 2d, the observed bad results whereas adjusting the physique clock to the new time zone; including, nocturnal sleep loss, daytime fatigue, poorer motivation and poorer mental performance, which in turn can have an effect on practicing and physical performance; and third, the findings of meta-analyses of win-loss records of basketball, hockey and American football groups touring across time zones before fits.133 134 youngsters restrained to the stage of affiliation, these meta-analyses predictably demonstrate merits, hence a far better possibility of profitable, if the crew plays at a time coinciding with daylight hours within the time zone left (closest to top core body temperature). for example, after eastward flights, native afternoon or night matches are preferable to morning; whereas, after westward flights, morning or early afternoon suits are preferable to late afternoons or evenings: we be aware of that groups travelling westward for night suits have a drawback.133 134 When the counsel presented in on-line supplemental desk 1 is delivered via a formal academic programme to athletes it works neatly in regard to guidance in advance of, all over and after arrival at the vacation spot to support alleviate the signs of jet lag.118 132 one hundred thirty five

trip fatigue and jet lag: guidelines and research ideas

shuttle fatigue linked to high frequency travel and jet lag associated with time zone displacement are downsides of elite competition. The indicators of shuttle fatigue and jet lag may also present themselves in the same method, however different points of go back and forth cause them. go back and forth fatigue associated with the disruption and calls for of shuttle, corresponding to getting to the airplane and terrible prior sleep, can develop into a lasting issue for elite rivals in activities comparable to basketball (country wide Basketball affiliation) and hockey (countrywide Hockey League), who endure excessive frequency home flights for fits each season.136 Jet lag is linked to the resynchronisation of the body clock to the new environment and resolves at a price of about 1 day per time zone crossed.118 132 a whole lot effort has gone into assessing the responsible elements for jet lag135 137 and the time path of restoration while staying within the new time zone. The severity of symptoms and adjustment of a person depend on the route of the flight and interindividual edition.a hundred thirty five There had been a few investigations on chronobiotics, brokers that can cause phase adjustment of the physique clock (eg, mild (250–10 000 lux), recreation or melatonin), employed with numerous stages of success.138 either preflight,139 after arrival the usage of melatonin,a hundred and forty 141 vivid easy,142 143 or exercise144; or, a mixture of prearrival and postarrival melatonin.one hundred forty 141 a hundred forty five Readers are directed somewhere else for a evaluation of interventions to minimise jet lag after westward and eastward flights.145 146 there's a urgent want for precise-world and powerful studies to aid the proposed thoughts for adjusting the physique clock after time zone transitions, as an example, randomised controlled trials are required to verify the efficacy of melatonin and the suggestions on using brilliant gentle (on-line supplemental desk 1).

dietary ideas to enhance sleep

The role that nutrition may also play in enhancing the best and/or quantity of sleep has turn into of interest to many people working now not simplest in game, however in different areas of health and sickness. The suggestion that a dietary intervention may additionally enhance athlete sleep and doubtlessly raise muscle recovery and fix, hormonal status, in a single day protein synthesis or muscle glycogen stores has stoked commercial pastime in dietary dietary supplements for sleep. The motive behind the abilities impact of meals on sleep pertains to a few neurotransmitters being linked to the sleep-wake cycle (eg, serotonin), that have capabilities to be influenced with the aid of meals.147 although, lamentably the research in this enviornment is in its infancy and definitive conclusions are currently problematic to formulate. The confined research in the area offers some proof that dietary consumption in advance of sleep, above all carbohydrate intake and the timing of ingestion, has the potential to affect sleep.148 149 Afaghi et al 148 in comparison low and excessive Glycaemic Index (GI) carbohydrate-wealthy nutrition eaten four hours before bedtime with a excessive GI meal eaten 1 hour ahead of bedtime, discovering that the prior consumed high GI meal reduced SOL (the time taken to nod off). extra assistance on the have an effect on of dietary macronutrients on sleep is found in fresh reports.42 a hundred and fifty

Caffeine and sleep

The have an effect on of caffeine on sleep has been radically investigated. Caffeine is present in a number of foods and drinks including coffee, chocolate and tea, with coffee being the simple supply of dietary caffeine, youngsters preworkout and power drinks are becoming increasingly normal sources.151 Caffeine antagonises adenosine receptors within the mind: these receptors are linked to arousal legislation and stimulation of these receptors promotes wakefulness. standard dietary caffeine consumption is sufficient to antagonise up to 50% of the inhibitory A1 and facilitatory A2A receptors.152 A fresh systematic overview of 58 publications highlighted the negative outcomes of caffeine on sleep.151 consequences of this analysis point out that caffeine customarily raises SOL and reduces sleep period, sleep effectivity and perceived sleep excellent. When examining the affect of caffeine on sleep architecture, gradual wave sleep and slow wave undertaking have been decreased, whereas stage one sleep, wakefulness and arousal were improved. The magnitude of these outcomes of caffeine turned into modulated to some extent through age, gender, physique mass and genetic predisposition; nevertheless, the ordinary consumption of 1–2 double espressos as much as sixteen hours before sleep brought on constant bad results on sleep.151

The above-mentioned review151 introduced consequences certainly from experiences involving suit, non-athletic adult males; rather little is time-honored in regards to the consequences of caffeine on sleep in athletes. Caffeine is commonly used by using athletes to enhance performance and as a fatigue countermeasure in advance of practicing (doses of 3–6 mg/kg physique mass seem like valuable).153 One examine has investigated the outcomes of caffeine consumption on sleep in elite rugby union gamers and found that caffeine consumption earlier than an evening video game became general and resulted in an increase in postgame salivary caffeine ranges.154 akin to the records from the prior to now outlined systematic assessment,151 salivary caffeine concentrations have been linked to improved SOL, a lessen in sleep effectivity and tended to be involving a lower in sleep duration. This might also in part clarify one of the most difficulties with sleep submit game that many elite team game athletes report.155 further research is required to be in a position to give tips around optimising timing and doses of caffeine with regards to outcomes on sleep architecture. It is probably going this will be required on an in particular person basis, with present proof suggesting a even handed strategy to using caffeine in athletes.

In summary, there are only a few remarkable, randomised managed trials on foodstuff and athlete sleep. boundaries encompass the class, timing and dosages of macronutrients and other dietary interventions given (eg, natural products), as well because the variable capability by which sleep quantity and great are measured in reviews (table 1).42 Athletes should still be wary of unsubstantiated claims involving sleep-boosting supplements and aware about the risks of a doping violation for dietary supplements not Verified by way of a longtime pleasant assurance programme.153

A ‘sleep toolbox’ for practitioners: proof-primarily based follow

Sleep administration in athletes may also be difficult for practitioners for many different explanations; not least, the inability of advantage relating to sleep-wake cycles and the prevalence of general sleep myths.156 157 These concerns are amplified when sleep disturbance and consequent daylight dysfunction are greater normal amongst athletes compared with suit non-athletes.fifty six Practitioners should be outfitted with equipment to beat these challenges to optimise sleep in athletes for enhanced athlete fitness, neatly-being and success (container 2). determine 2 describes a pathway for practitioners to comply with with the intention to manage and optimise sleep for athletes.

determine 2

A flow diagram for practitioners to support optimise and manipulate sleep for athletes. Step 1 – Sleep schooling should still take place diverse instances during the season and can be in the form of displays, informal sessions, and information sheets. Step 2 – Use questionnaire-primarily based sleep screening at first during pre- and post-season critiques and on an as obligatory basis all over the season. The Athlete Sleep Screening Questionnaire (ASSQ) is a validated scientific tool to flag athletes who want additional assist from a sleep professional. Step 2A – The questionnaire you utilize should establish athletes with sleep problems using validated reduce-aspects. for instance, the ASSQ categorises athletes into no, light, average, and severe clinical sleep difficulty. Athletes with no sleep problem can go returned to Step 1 (Sleep education) to investigate what areas to focal point on. Step 2B – If the athlete has a moderate to severe sleep difficulty, referral to a snooze expert is informed right away because of the potential period of medication and skills wait instances. Step 3 – establish sleep development and optimisation thoughts based on the athlete’s sleep insufficiencies and/or negative sleep habits. The Athlete Sleep Behaviour Questionnaire (ASBQ) identifies maladaptive sleep behaviours and has been validated in an athlete pattern. For athletes who have reasonable to severe sleep issues, warning is warranted as settling on sleep insufficiencies can make the difficulty worse (eg, recommending greater sleep when the athlete has insomnia). relevant judgement is required. Step 3A – Ideally the reasonable to severe scientific sleep problem athlete should have a snooze session with a nap medication health care professional specialising in working with athletes. Step 3B – once a prognosis has been centered, distinct remedies can be found and can aid the athlete optimise sleep. Step four – tracking sleep with sleep logs or a nap computer screen in those with a mild sleep difficulty (broken arrows) may now not be vital however may also be used for comments to the athlete to aid adjust behaviour trade. The practitioner need to be capable of properly interpret the records and have in mind the boundaries of the sleep logs or the sleep monitor which should still be validated in opposition t polysomnography. *See table 1 for monitoring equipment.

container 2 summary of the sleep toolbox for practitioners
  • deliver sleep education for athletes—Sleep education periods for athletes had been shown to enhance sleep. Sleep training could cover issues regarding sleep amount, first-rate, timing, and sleep screens. training should still focus on how sleep pertains to efficiency of their recreation to create buy-in for additional sleep interventions (see device #1).

  • reveal athletes for sleep problems—all the superior sleep information may undermine an athlete’s sleep if they have an underlying sleep problem (eg, financial institution sleep for an athlete with insomnia). start with a questionnaire-primarily based device validated in athletes as athletes can also be instantly identified and searching for assist from a nap professional in a timely method (see device #2, determine 2).

  • motivate naps—With late or early practicing instances, go back and forth and balancing life outdoor of sport, athletes may also now not have sufficient sleep possibility at evening so supplementing with a nap is key. Even short naps of <30 min can raise mood, alertness and cognitive efficiency in people who get enough night-time sleep. Time naps from 13:00 to sixteen:00 hours when there's a dip in alertness (the ‘postlunch dip’) and trust a ‘coffee-nap’ (see device #three).

  • bank sleep—Sleep extension has abilities to Boost athlete efficiency and mood and cut back stress degrees. This device could be a great way to ease anxiety leading into a vital competitors. by way of getting greater sleep prior to a crucial competitors, athletes can trust realizing that a bad evening’s sleep the evening earlier than competition may still not affect their performance. The period of banking sleep does not ought to be months, even simply 1 week has been shown to increase efficiency (see tool #four).

  • device #1: supply sleep education for athletes

    below half of a demo of 86 coaches and activities science aid staff had promoted sleep hygiene, with one of the most leading barriers being lack of sleep advantage.157 it is vital for practitioners to are seeking for out and entry accurate sleep assistance specific to athletes within the form of seminars, manuscripts and different evidence-primarily based modes when making ready athlete sleep education. promoting sleep suggestions particular to the athlete’s recreation reminiscent of sleep want, adjusting to working towards times and emphasis on the impact of sleep on performance is vital to create buy-in and behavioural alternate. Encouragingly, sleep education shows ranging in duration from 30 to 60 min were shown to increase sleep period via a typical of 20–ninety min.158–160 despite the fact, the improvements in sleep have been no longer maintained at comply with-up 1 month later.159 extra everyday sleep education classes all the way through the season, together with established investigate-ins with the athlete about their sleep, may be required to preserve the advantage (container three).

    box three Athlete sleep education—five information to athletes on the magnitude of sleep
  • nighttime-time sleep volume—a number 7–9 hours is applicable for healthy adults and eight–10 hours for teenagers166; besides the fact that children, experts speculate that athletes want extra to recover from the real and psychological calls for of the game.167 The volume of sleep athletes get could need to raise depending on the working towards load of the game and the age of the athlete.

  • daytime sleep quantity (naps)—when agenda changes aren't feasible, sound asleep can complement insufficient nighttime-time sleep. however a nap can even be really useful for these just wanting a lift in alertness. See device #three for more assistance.

  • decent sleep hygiene—sleep hygiene comprises the habits imperative to have decent sleep high-quality and daytime alertness. research has shown that having first rate sleep hygiene can enrich sleep high-quality.168 regular sleep hygiene habits encompass avoiding stimulants (eg, caffeine), alcohol, and heavy nutrition too close to bedtime, satisfactory publicity to natural gentle within the morning, not lying in bed wakeful for lengthy intervals of time, having a calming bedtime hobbies and having a nap ambiance conducive to sleep which is cool, dark and quiet.

  • Sleep and teach in-line with chronotype—young people usually tend to be evening chronotypes (‘nighttime owls’) due to later melatonin unencumber. The research indicates athletes usually tend to be morning chronotypes (‘larks’) but those that are evening owls battle greater with their sleep.fifty six When viable, fending off practising instances early in the morning and late at nighttime allows ample probability for sleep and recovery.

  • caution when using sleep screens—see desk 1 for strengths and weaknesses of sleep displays. caution should be taken to bear in mind the have an impact on of the feedback from the device to the individual athlete. Some athletes may additionally develop into preoccupied with their sleep monitor facts, which might also raise nervousness round sleep and outcome in worse sleep.169 one more critical consideration is privacy, as sleep monitoring equipment apps may additionally contain very own and sensitive guidance; it's important to agree with who has entry to this suggestions.170 Practitioners should weigh each the pros and cons of the use of sleep monitoring technology for the athletes they're working with.

  • device #2: sleep screen athletes and refer for assist when needed

    Sleep screening has turn into an essential component of managing athlete health, enabling practitioners to establish sleep complications and refer athletes to a snooze expert for medical analysis, when integral (determine 2 and desk 1). this is a vital step because any sleep-concentrated innovations will likely be ineffective within the presence of untreated sleep disorders.

    device #three: inspire nap opportunities

    A nap is regarded sunlight hours sleep and purported advantages include improvements in alertness, concentration, motor efficiency and temper.161 For those athletes who may have inflexible early morning practising instances and cannot get enough nighttime-time sleep, a nap right through the day can complement restricted nighttime-time sleep.162 Naps have even been proven to increase temper, alertness and cognitive performance for people that customarily get the quantity of sleep they need on a nightly groundwork,161 so taking a nap may additionally nevertheless be a good option if the athlete is getting a satisfactory amount of evening-time sleep. When athletes have a shorter window to nap, periods of <30 min are informed in order that they shouldn't have sleep inertia (ie, grogginess) from entering into the deeper degrees of sleep. Athletes may still trust the benefits of taking a 15–20 min ‘espresso-nap’ in the mid-afternoon. Caffeine consumed in doses of a hundred and fifty–200 mg simply ahead of a mid-afternoon nap (hence ‘espresso-nap’) has been shown to be an effective countermeasure to mid-afternoon sleepiness (the ‘postlunch dip’).163 164 On wakening, publicity to vivid light and face washing are also counseled additions to the nap pursuits.164 Athletes can set an alarm about 10 min longer than the length of the nap in an effort to element within the period of time to fall asleep. rest and breathing ideas can help the athlete to fall asleep. Athletes may still prevent naps altogether if they have complications falling asleep at evening.

    tool #4: banking sleep and sleep extension

    Getting more sleep (‘banking sleep’) earlier than a length of predicted sleep loss may additionally advantage performance.45 a hundred sixty five The sleep extension method comprises scheduling a longer sleep chance than ordinary, always a window of 9–10 hours where there's a blanketed time for sleep. One examine in collegiate basketball avid gamers showed that sleep extension, comprising a ten-hour time in bed each and every evening over a time body of 5–7 weeks, stronger reaction time, dash instances, temper and free-throw shooting accuracy.38 analysis is required to determine no matter if the purported merits of sleep extension can be realised with shorter extra nightly sleep and/or over a shorter time frame, above all in athletes identified with sleep insufficiency.


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