ACSM Sports Performance Coaching Flashcards

Which of the following BEST describes the stretch-shortening cycle (SSC) and its relevance to sports performance?

Answer: A rapid sequence of eccentric loading followed by concentric contraction that stores and releases elastic energy

The SSC involves rapid eccentric pre-loading that stores elastic energy in tendons and muscles, which is released during the subsequent concentric phase to enhance power output.

A football lineman needs to develop maximal strength. Which loading scheme aligns with ACSM recommendations for maximal strength development?

Answer: 4–6 sets × 1–5 reps at 85–100% 1RM with long rest

ACSM guidelines for maximal strength training recommend low repetitions (1–5), high loads (≥85% 1RM), and long rest periods (3–5 minutes).

An athlete complains of chronic fatigue, mood disturbance, and declining performance despite no change in training load. What should the coach suspect FIRST?

Answer: Non-functional overreaching or overtraining syndrome

Persistent performance decline with mood disturbance and fatigue despite stable training load are hallmark signs of non-functional overreaching or overtraining syndrome.

Which of the following BEST describes the role of a needs analysis in ACSM sports performance programming?

Answer: Systematically evaluating sport demands and the athlete's current capacities to guide program design

A needs analysis examines the physiological, biomechanical, and injury risk demands of the sport alongside the athlete's current fitness to create a targeted program.

During high-altitude training camps, which primary physiological adaptation provides performance benefits upon return to sea level?

Answer: Increased erythropoietin production leading to greater red blood cell mass

Hypoxic exposure stimulates EPO release, which increases red blood cell production and oxygen-carrying capacity, enhancing endurance performance at sea level.

A coach programs trap bar deadlifts instead of conventional deadlifts for an athlete with limited hip mobility. This is an example of:

Answer: Exercise regression to address a movement limitation

Exercise regression involves selecting a variation that achieves similar training goals while accommodating the athlete's current movement capabilities.

Which of the following training variables should be manipulated FIRST when applying the principle of progressive overload to a beginner athlete?

Answer: Training volume (sets × reps)

For beginners, increasing training volume (sets and repetitions) is the safest initial progression before advancing intensity or exercise complexity.