ASCA Training Program Design & Planning 2

Question 1

Which training principle states that the body must be subjected to greater-than-normal stress to achieve adaptation?

Accepted Answer

Overload

Answer

The overload principle requires that training stress exceed the body's current capacity to stimulate physiological adaptation.

Question 2

In a periodized annual plan, what is the primary goal of the general preparation phase?

Accepted Answer

Building aerobic base and general fitness

Answer

The general preparation phase focuses on establishing aerobic capacity and overall fitness before sport-specific training begins.

Question 3

When designing training for age-group swimmers, which energy system should receive the greatest emphasis for 10-year-olds?

Accepted Answer

Aerobic oxidative

Answer

Pre-pubertal swimmers respond best to aerobic training and have limited capacity to buffer lactate, making aerobic development the priority.

Question 4

What does the term 'mesocycle' refer to in periodization planning?

Accepted Answer

A multi-week training block (typically 3–6 weeks)

Answer

A mesocycle is an intermediate planning unit, typically lasting 3–6 weeks, comprising several microcycles with a common training focus.

Question 5

Which of the following best describes the 'taper' phase in a swimming program?

Accepted Answer

Gradually reducing training load to allow physiological restoration and peak performance

Answer

A taper progressively reduces training volume while often maintaining intensity, allowing accumulated fatigue to dissipate and performance to peak.

(ASCA) American Swimming Coaches Association Swimming Certification Practice Test