ACSM Sports Performance Coaching 5 — Questions and Answers
Question 1: Which assessment BEST quantifies an athlete's anaerobic power capacity over 30 seconds?
- Bruce treadmill protocol
- Wingate Anaerobic Test (Correct answer)
- Beep test (multi-stage fitness test)
- Cooper 12-minute run test
Correct answer: Wingate Anaerobic Test
The Wingate test measures peak power, mean power, and fatigue index during a 30-second all-out cycling effort, directly quantifying anaerobic power.
Question 2: A performance coach prescribes 'heavy-light contrast training' (PAP protocols). The PRIMARY physiological mechanism intended is:
- Increased mitochondrial density
- Post-activation potentiation enhancing subsequent explosive performance (Correct answer)
- Reduced neuromuscular fatigue
- Improved aerobic base during the heavy set
Correct answer: Post-activation potentiation enhancing subsequent explosive performance
Post-activation potentiation (PAP) from a heavy compound exercise acutely enhances motor unit recruitment and twitch force in subsequent explosive movements.
Question 3: According to ACSM, which factor has the GREATEST influence on an endurance athlete's race performance among similarly trained athletes?
- VO2max alone
- Running economy (movement efficiency)
- Lactate threshold velocity (Correct answer)
- Body weight only
Correct answer: Lactate threshold velocity
Lactate threshold velocity is the strongest predictor of endurance race performance among athletes with similar VO2max values.
Question 4: A performance coach wants to reduce an athlete's risk of non-contact ACL injury. Which neuromuscular training element has the STRONGEST evidence base?
- Exclusive heavy squat training
- Landing mechanics and knee alignment correction through jump-landing programs (Correct answer)
- Aggressive static stretching of the hamstrings
- Eliminating all jumping from the program
Correct answer: Landing mechanics and knee alignment correction through jump-landing programs
Evidence-based ACL injury prevention programs (e.g., PEP, FIFA 11+) focus on correcting faulty landing mechanics and improving knee-over-toe alignment.
Question 5: When calculating the acute:chronic workload ratio (ACWR) for injury risk management, a ratio above 1.5 indicates:
- Optimal training stimulus for adaptation
- Spike in training load associated with elevated injury risk (Correct answer)
- Undertraining and need for increased volume
- Perfect balance of stress and recovery
Correct answer: Spike in training load associated with elevated injury risk
An ACWR above 1.5 represents a load spike significantly exceeding the athlete's chronic training base, which is associated with increased soft tissue injury risk.
Question 6: Which hydration guideline is MOST consistent with ACSM's position on fluid intake during prolonged exercise?
- Drink as much fluid as possible regardless of thirst
- Drink only when severely thirsty to avoid overhydration
- Consume fluids at a rate to prevent >2% body weight loss while avoiding overdrinking (Correct answer)
- Avoid all fluids during exercise lasting less than 2 hours
Correct answer: Consume fluids at a rate to prevent >2% body weight loss while avoiding overdrinking
ACSM recommends individualized hydration to prevent >2% body weight loss from dehydration while also preventing overhydration and hyponatremia.
Question 7: A strength coach is programming for an athlete in the 'accumulation' phase of a block periodization model. Training emphasis should be on:
- Maximal speed and peak power outputs
- High volume, moderate intensity work to build work capacity (Correct answer)
- Competition-specific peaking with minimal volume
- Maintenance of prior gains with reduced frequency
Correct answer: High volume, moderate intensity work to build work capacity
The accumulation block emphasizes high volume at moderate intensities to build a broad fitness foundation before intensity-focused intensification and realization blocks.
ACSM Sports Performance Coaching 5
Which assessment BEST quantifies an athlete's anaerobic power capacity over 30 seconds?