Strength & Conditioning Fundamentals Flashcards

Which periodization model divides training into distinct macrocycle, mesocycle, and microcycle blocks?

Answer: Linear (traditional) periodization

Linear periodization organizes training across macro-, meso-, and microcycles with progressively increasing intensity.

What is the recommended minimum rest interval between sets when training for maximal strength (>90% 1RM)?

Answer: 3–5 minutes

Maximal strength training requires 3–5 minutes of rest to allow near-complete phosphagen system recovery.

Which of the following BEST describes 'specificity' as it applies to high school strength training?

Answer: Training movements and energy systems that mirror the sport demands

Specificity means matching training stimuli—movement patterns, energy systems, muscle actions—to the demands of the sport.

An athlete's relative strength is best calculated as:

Answer: 1RM divided by body mass

Relative strength = 1RM / body mass, allowing fair comparison of strength across athletes of different sizes.

Which muscle action occurs when a muscle lengthens while producing force, as in lowering a barbell during a squat?

Answer: Eccentric

Eccentric muscle action occurs when the muscle produces force while lengthening (e.g., the lowering phase of a squat).

For a novice high school athlete beginning a resistance program, which set/rep scheme is MOST appropriate?

Answer: 2–3 sets of 10–15 reps at moderate load

Beginners benefit from moderate loads and higher repetition ranges to develop technique, motor patterns, and connective tissue integrity.

Which of the following is a PRIMARY benefit of incorporating unilateral (single-limb) exercises in an interscholastic program?

Answer: They help identify and address left-right strength imbalances

Unilateral exercises expose strength asymmetries between limbs that bilateral exercises can mask.