ACSM ACSM Sports Performance Coaching 4 — Questions and Answers
Question 1: Which sprint training method uses maximum-effort sprints followed by full recovery to develop top-end speed?
- Tempo runs
- Flying sprints with full rest (Correct answer)
- Fartlek training
- Threshold intervals
Correct answer: Flying sprints with full rest
Flying sprints with complete rest (1:10–1:20 work-to-rest ratio) allow full CNS recovery, enabling maximal speed expression each repetition.
Question 2: An athlete has a 1RM back squat of 200 kg and a body mass of 90 kg. Which statement BEST evaluates relative strength?
- The athlete is weak because 200 kg is below elite benchmarks
- The relative strength ratio of ~2.2× body mass indicates high strength levels (Correct answer)
- Body mass is irrelevant to strength assessment
- Relative strength only applies to endurance athletes
Correct answer: The relative strength ratio of ~2.2× body mass indicates high strength levels
Relative strength (1RM ÷ body mass) of ≥2.0× body mass in the squat is generally considered high-level for most sports.
Question 3: In an ACSM sports performance context, what does 'training age' refer to?
- The chronological age at which an athlete began sport
- The cumulative years of systematic, structured training an athlete has completed (Correct answer)
- The athlete's current calendar age
- The age when peak performance is expected
Correct answer: The cumulative years of systematic, structured training an athlete has completed
Training age reflects years of consistent, structured training and is used to determine appropriate program complexity and loading.
Question 4: Which assessment BEST quantifies an athlete's lower-body explosive power output?
- 3RM back squat
- Vertical jump with force plate (peak power) (Correct answer)
- Standing broad jump distance only
- Isokinetic knee extension at 60°/s
Correct answer: Vertical jump with force plate (peak power)
A force plate vertical jump assessment directly measures peak power output in watts, providing the most comprehensive measure of explosive lower-body performance.
Question 5: A coach wants to minimize injury risk when introducing plyometric training to a novice athlete. Which guideline is MOST appropriate?
- Start with depth jumps from 90 cm boxes
- Begin with low-intensity, low-volume jumps (e.g., double-leg ankle hops) (Correct answer)
- Perform maximum-intensity plyometrics daily
- Skip plyometrics until the athlete has 5 years of training
Correct answer: Begin with low-intensity, low-volume jumps (e.g., double-leg ankle hops)
Novice plyometric training should begin with low-intensity, bilateral movements and low volume to develop landing mechanics before progressing.
Question 6: Which physiological adaptation is PRIMARILY responsible for improved running economy following endurance training?
- Increased muscle fiber cross-sectional area
- Enhanced mitochondrial density and oxidative enzyme activity (Correct answer)
- Elevated resting heart rate
- Reduced stroke volume
Correct answer: Enhanced mitochondrial density and oxidative enzyme activity
Greater mitochondrial density and upregulation of oxidative enzymes allow muscles to produce ATP aerobically at lower oxygen cost, improving economy.
Question 7: During a post-season athlete review, an ACSM sports performance coach should PRIMARILY focus on:
- Immediately beginning pre-season training at full volume
- Identifying performance gaps, injury history, and setting off-season goals (Correct answer)
- Eliminating all structured training for 3 months
- Testing maximal strength to establish new records
Correct answer: Identifying performance gaps, injury history, and setting off-season goals
Post-season reviews analyze performance data, injury patterns, and individual needs to guide a purposeful off-season program design.
ACSM ACSM Sports Performance Coaching 4
Which sprint training method uses maximum-effort sprints followed by full recovery to develop top-end speed?