ASCA Training Program Design & Planning 3

Question 1

What is the recommended maximum percentage increase in weekly training volume to minimize injury risk when progressing a swimmer's load?

Accepted Answer

10%

Answer

The 10% rule is widely accepted in endurance sports as a safe ceiling for weekly volume progression to allow structural adaptation without overuse injury.

Question 2

Which training set format is best suited for developing alactic (ATP-PC) power in sprinters?

Accepted Answer

Short maximal sprints (10–15 seconds) with full recovery (2–3 minutes)

Answer

Alactic power development requires maximal efforts of 10–15 seconds so the phosphocreatine system is the primary energy source, with full recovery to replenish stores.

Question 3

How does training specificity apply to stroke selection in program design?

Accepted Answer

The majority of stroke-specific training should match the swimmer's primary competitive stroke

Answer

The specificity principle requires that training closely match the demands of the competitive event, so primary stroke training should align with racing events.

Question 4

A 14-year-old swimmer shows signs of overreaching (persistent fatigue, declining times, mood disturbances). What is the most appropriate immediate intervention?

Accepted Answer

Implement a 1–2 week reduced-load recovery block

Answer

Overreaching requires a planned reduction in training load (volume and/or intensity) to allow hormonal and neuromuscular recovery.

Question 5

Which variable is typically manipulated FIRST when increasing training load within a mesocycle?

Accepted Answer

Volume (yardage)

Answer

Standard periodization practice calls for increasing volume before intensity so aerobic capacity is established before high-intensity work is added.

(ASCA) American Swimming Coaches Association Swimming Certification Practice Test

(ASCA) American Swimming Coaches Association Swimming Certification Practice Test

ASCA Training Program Design & Planning 3