Certified Strength and Conditioning Specialist Exercise Technique & Program Design 2 — Questions and Answers
Question 1: Which of the following best describes the concept of periodization in strength training?
- Performing the same workout every session
- Systematically varying training volume and intensity over time (Correct answer)
- Training only one muscle group per day
- Always training to muscular failure
Correct answer: Systematically varying training volume and intensity over time
Periodization is the systematic variation of training variables such as volume and intensity over time to optimize performance and prevent overtraining.
Question 2: In a traditional linear periodization model, which phase is characterized by the highest volume and lowest relative intensity?
- Strength phase
- Power phase
- Hypertrophy phase (Correct answer)
- Peaking phase
Correct answer: Hypertrophy phase
The hypertrophy phase features high volume (3–6 sets of 8–20 reps) and relatively lower intensity (50–75% 1RM).
Question 3: What does the abbreviation '1RM' represent in strength and conditioning?
- 1 Repetition Maximum (Correct answer)
- 1 Rest Minute
- 1 Recovery Measure
- 1 Resistance Module
Correct answer: 1 Repetition Maximum
1RM (one-repetition maximum) is the maximum weight an athlete can lift for exactly one repetition with proper form.
Question 4: Which training system involves progressively increasing load while decreasing repetitions across successive sets?
- Reverse pyramid
- Pyramid system (Correct answer)
- Drop set system
- Rest-pause system
Correct answer: Pyramid system
The pyramid system involves progressively increasing load and decreasing repetitions across successive sets.
Question 5: For a beginner athlete, how many resistance training sessions per week does the NSCA recommend?
- 1–2 days
- 2–3 days (Correct answer)
- 4–5 days
- 6–7 days
Correct answer: 2–3 days
NSCA guidelines recommend 2–3 days per week of resistance training for beginners to allow adequate recovery between sessions.
Question 6: What is the primary purpose of a planned 'deload' week within a training program?
- Maximum intensity training to peak performance
- Reducing training volume and/or intensity to allow recovery and adaptation (Correct answer)
- Eliminating all physical activity for the week
- Introducing only new exercises
Correct answer: Reducing training volume and/or intensity to allow recovery and adaptation
A deload week strategically reduces training volume and/or intensity so the body can recover and consolidate adaptations.
Certified Strength and Conditioning Specialist Exercise Technique & Program Design 2
Which of the following best describes the concept of periodization in strength training?