ACSM ACSM Sports Performance Coaching 2 — Questions and Answers
Question 1: Which energy system predominates during a 400-meter sprint lasting approximately 45–60 seconds?
- ATP-PC system
- Glycolytic system (Correct answer)
- Oxidative system
- Combined ATP-PC and oxidative
Correct answer: Glycolytic system
The glycolytic (anaerobic lactic) system is the primary energy source for high-intensity efforts lasting 30–120 seconds.
Question 2: A sports performance coach wants to increase an athlete's rate of force development (RFD). Which training method is MOST effective?
- Slow eccentric lifts at 90% 1RM
- Ballistic and plyometric exercises (Correct answer)
- Long-duration aerobic intervals
- Static stretching between sets
Correct answer: Ballistic and plyometric exercises
Ballistic and plyometric exercises train the neuromuscular system to produce force rapidly, directly improving RFD.
Question 3: During periodization, what is the PRIMARY purpose of a deload week?
- Maximize training volume to stimulate hypertrophy
- Allow physiological recovery and supercompensation (Correct answer)
- Test 1RM for all major lifts
- Introduce new exercise variations
Correct answer: Allow physiological recovery and supercompensation
A deload reduces training stress to allow accumulated fatigue to dissipate and promote supercompensation before the next training block.
Question 4: Which of the following BEST describes the overreaching continuum in athletes?
- Acute fatigue → functional overreaching → non-functional overreaching → overtraining syndrome (Correct answer)
- Overtraining syndrome → non-functional overreaching → functional overreaching
- Supercompensation → detraining → overtraining syndrome
- Progressive overload → detraining → acute fatigue
Correct answer: Acute fatigue → functional overreaching → non-functional overreaching → overtraining syndrome
The overreaching continuum progresses from acute fatigue through functional and non-functional overreaching to overtraining syndrome if recovery is insufficient.
Question 5: An ACSM sports performance coach assesses an athlete's movement quality. Which screen is MOST commonly used to identify functional movement limitations?
- VO2max treadmill test
- Functional Movement Screen (FMS) (Correct answer)
- Wingate anaerobic test
- Isokinetic dynamometer assessment
Correct answer: Functional Movement Screen (FMS)
The Functional Movement Screen (FMS) is a standardized tool used to identify movement pattern deficiencies and asymmetries.
Question 6: A soccer player performs repeated 30–40 meter sprints with 20 seconds of rest. What physiological quality is PRIMARILY being developed?
- Maximal aerobic power
- Repeated sprint ability (Correct answer)
- Maximal strength
- Flexibility and mobility
Correct answer: Repeated sprint ability
Short sprints with incomplete rest intervals train repeated sprint ability, which is critical for intermittent sport performance.
Question 7: Which of the following nutritional strategies BEST supports muscle protein synthesis immediately post-resistance training?
- High-fat meal within 3 hours
- 20–40 g of high-quality protein within 1–2 hours (Correct answer)
- Carbohydrate-only beverage within 30 minutes
- Fasting for 2 hours post-exercise
Correct answer: 20–40 g of high-quality protein within 1–2 hours
Consuming 20–40 g of high-quality (complete) protein within 1–2 hours post-exercise maximally stimulates muscle protein synthesis.
ACSM ACSM Sports Performance Coaching 2
Which energy system predominates during a 400-meter sprint lasting approximately 45–60 seconds?