Sports Performance Coaching Flashcards

What is periodization in sports performance training?

Answer: The systematic planning of training variables over time to optimize performance and recovery

Periodization involves strategically manipulating training volume, intensity, and specificity across defined time blocks to peak performance at the right time.

Which energy system is the primary contributor during a 400-meter sprint?

Answer: Glycolytic (anaerobic lactic) system

The 400-meter sprint (~45–60 seconds) relies predominantly on the glycolytic system, which produces energy via anaerobic breakdown of glucose with lactate accumulation.

Rate of force development (RFD) is best improved through which training modality?

Answer: Plyometric and ballistic training

Plyometric and ballistic exercises develop rate of force development by training the neuromuscular system to produce force rapidly.

The stretch-shortening cycle (SSC) is best described as:

Answer: A rapid eccentric (lengthening) contraction immediately followed by a concentric (shortening) contraction

The SSC involves storing elastic energy during an eccentric loading phase and rapidly releasing it in the concentric phase, enhancing power output.

What is the primary goal of a sport-specific warm-up?

Answer: To increase tissue temperature, enhance neural activation, and prime movement patterns specific to the sport

A sport-specific warm-up prepares the body for the demands of the upcoming activity by elevating temperature, activating relevant movement patterns, and priming the neuromuscular system.

What does the term 'overreaching' mean in the context of athletic training?

Answer: A short-term accumulation of fatigue from training that is reversible with adequate rest

Overreaching is a planned or unplanned accumulation of training stress that causes temporary performance decrements, reversed within days to weeks of reduced training.

In sports performance, what does 'relative strength' refer to?

Answer: Strength expressed per unit of body weight

Relative strength is the ratio of maximal strength to body weight, allowing comparison across athletes of different sizes.

Which of the following best describes 'sport transfer' in exercise selection?

Answer: The degree to which a training exercise improves sport-specific performance

Sport transfer refers to how well a training exercise carries over to improved performance in the actual sport, influenced by biomechanical specificity.

In linear periodization, how does training volume change as intensity increases over a training cycle?

Answer: Volume decreases as intensity increases

In traditional linear periodization, training volume decreases progressively while intensity increases as athletes move toward competition.

What is the primary physiological benefit of sprint interval training (SIT) for team sport athletes?

Answer: Improved anaerobic capacity and phosphagen system recovery

Sprint interval training develops anaerobic capacity, improves phosphagen system replenishment rates, and enhances high-intensity work capacity relevant to intermittent sports.

What is the recommended rest interval between sets when training for maximum power development?

Answer: 2–5 minutes

Power training requires near-complete phosphagen system recovery, necessitating 2–5 minute rest intervals between sets.

The SAID principle stands for:

Answer: Specific Adaptations to Imposed Demands

SAID stands for Specific Adaptations to Imposed Demands — the body adapts specifically to the type of stress placed upon it.

Which of the following describes a primary mover (agonist) in the bench press?

Answer: Pectoralis major

The pectoralis major is the prime mover in the bench press, providing the dominant horizontal adduction and shoulder flexion forces.

What type of muscle action occurs during the lowering phase of a squat?

Answer: Eccentric (lengthening under load)

During the descent of a squat, the quadriceps and glutes lengthen under load (eccentric contraction) to control the movement against gravity.

Which testing protocol is most appropriate for measuring a soccer player's sport-specific repeated sprint ability?

Answer: Repeated sprint test (e.g., 6 × 40m sprints with timed recovery)

Repeated sprint tests measure both sprint speed and recovery ability, directly reflecting the intermittent high-intensity demands of soccer.

The concept of 'supercompensation' refers to:

Answer: The temporary increase in performance capacity that follows a period of training and recovery

Supercompensation describes the adaptation window during which fitness rises above baseline after a training stimulus and adequate recovery.

What is heart rate variability (HRV) used for in sports performance monitoring?

Answer: Assessing autonomic nervous system recovery and readiness for training

HRV reflects the variation in time between heartbeats, which correlates with autonomic nervous system status and readiness for high-intensity training.

Which component of fitness is most critical for a 100-meter sprinter?

Answer: Neuromuscular power and speed

A 100-meter sprint is a maximal-intensity, anaerobic event; neuromuscular power, speed, and explosiveness are the dominant physical qualities.

What is the primary reason for including a deload week in a periodized training program?

Answer: To allow recovery, reduce accumulated fatigue, and prepare for the next training block

Deload weeks reduce training stress to allow the body to recover, supercompensate, and enter the next training block fresher and stronger.

Which of the following best describes 'velocity-based training' (VBT)?

Answer: Using movement velocity to prescribe and monitor training intensity

VBT uses real-time velocity measurement (typically via linear position transducers or accelerometers) to ensure training occurs at the intended intensity zone.