ACSM Sports Performance Coaching 3 — Questions and Answers
Question 1: Which ACSM-recognized principle states that training adaptations are specific to the type, intensity, and volume of exercise performed?
- Progressive overload
- Reversibility
- Specificity (SAID principle) (Correct answer)
- Individuality
Correct answer: Specificity (SAID principle)
The SAID (Specific Adaptations to Imposed Demands) principle holds that the body adapts specifically to the exact stresses placed upon it.
Question 2: A performance coach is designing a warm-up for explosive athletes. Which sequence is MOST evidence-based according to ACSM?
- Static stretching → sport-specific activity → dynamic warm-up
- Dynamic warm-up → general aerobic activity → static stretching
- General aerobic activity → dynamic warm-up → sport-specific activity (Correct answer)
- Static stretching only for 15 minutes
Correct answer: General aerobic activity → dynamic warm-up → sport-specific activity
General aerobic activity raises core temperature, dynamic warm-up prepares tissues, and sport-specific activity primes neuromuscular patterns for performance.
Question 3: During a countermovement jump, the stretch-shortening cycle (SSC) enhances power output primarily through:
- Increased metabolic energy storage
- Elastic energy storage and myotatic reflex potentiation (Correct answer)
- Greater motor unit synchronization only
- Reduced ground contact time without elastic energy
Correct answer: Elastic energy storage and myotatic reflex potentiation
The SSC stores elastic energy in tendons and triggers the myotatic reflex, both contributing to enhanced concentric power output.
Question 4: An athlete's VO2max is 58 mL/kg/min. At what approximate running pace would they be exercising at 70% VO2max during a tempo run?
- At maximum sprint pace
- At a pace eliciting ~40.6 mL/kg/min oxygen uptake (Correct answer)
- At resting metabolic rate only
- At 100% HRmax
Correct answer: At a pace eliciting ~40.6 mL/kg/min oxygen uptake
70% of 58 mL/kg/min = 40.6 mL/kg/min; tempo runs target ~65-75% VO2max to stress the lactate threshold zone.
Question 5: Which flexibility training method has been shown to produce the GREATEST acute gains in range of motion?
- Passive static stretching
- Dynamic stretching
- Proprioceptive Neuromuscular Facilitation (PNF) (Correct answer)
- Ballistic stretching
Correct answer: Proprioceptive Neuromuscular Facilitation (PNF)
PNF stretching, which uses isometric contractions followed by passive stretch, consistently produces the largest acute ROM improvements.
Question 6: A track coach notices an athlete's ground contact time increasing and stride frequency decreasing without changes in stride length. This MOST likely indicates:
- Improved running economy
- Neuromuscular fatigue affecting force application (Correct answer)
- Increased VO2max
- Improved lactate threshold
Correct answer: Neuromuscular fatigue affecting force application
Longer ground contact with reduced stride frequency suggests the athlete cannot apply force rapidly, a hallmark of neuromuscular fatigue.
Question 7: According to ACSM, what is the recommended minimum rest period between maximal-effort plyometric sessions for trained athletes?
- 12 hours
- 24 hours
- 48-72 hours (Correct answer)
- 1 week
Correct answer: 48-72 hours
ACSM recommends 48-72 hours between high-intensity plyometric sessions to allow adequate neuromuscular recovery.
ACSM Sports Performance Coaching 3
Which ACSM-recognized principle states that training adaptations are specific to the type, intensity, and volume of exercise performed?