Strength & Conditioning Fundamentals Flashcards

Which energy system is the PRIMARY source during a 400-meter sprint?

Answer: Glycolytic (lactic acid)

The glycolytic system dominates during high-intensity efforts lasting 30–120 seconds like a 400m sprint.

What does the principle of 'progressive overload' require a coach to do?

Answer: Gradually increase training stimulus over time

Progressive overload means systematically increasing intensity, volume, or complexity so the body continues to adapt.

A high school sprinter performs 5 sets of 3 reps at 90% 1RM. This protocol primarily develops which quality?

Answer: Maximal strength

Low reps (1–5) at high percentages of 1RM (85–100%) target maximal strength adaptations.

Which warm-up component is MOST appropriate immediately before a power-based practice session?

Answer: Dynamic warm-up with movement patterns

Dynamic warm-up elevates core temperature, activates muscles, and mirrors sport movement patterns without reducing power output.

In the FITT principle, what does the 'T' for Type refer to?

Answer: The mode or form of exercise selected

Type refers to the specific mode of exercise (e.g., resistance training, plyometrics, swimming) used in a session.

Which testing protocol is commonly used to assess anaerobic power in high school athletes?

Answer: Wingate Anaerobic Test

The Wingate Test measures peak and mean anaerobic power via a maximal 30-second cycle sprint.

A coach notices an athlete's squat depth decreasing during a heavy set. What is the BEST immediate action?

Answer: Reduce the load or stop the set to preserve technique

Technique breakdown under fatigue increases injury risk; reducing load or stopping preserves safety and movement quality.