Strength & Conditioning Fundamentals Flashcards
7 cards from real CIC practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Strength & Conditioning Fundamentals flashcards as text
Which assessment tool is commonly used to screen fundamental movement quality and identify mobility or stability deficits in athletes?
Answer: Functional Movement Screen (FMS)
The FMS uses seven movement patterns scored 0–3 to identify asymmetries and movement limitations before designing a program.
A high school football lineman has a goal of gaining lean mass in the off-season. Which daily protein intake is most aligned with current sports nutrition recommendations?
Answer: 1.6–2.2 g/kg body mass
Current evidence supports 1.6–2.2 g of protein per kg of body mass daily to maximize muscle protein synthesis in resistance-trained athletes.
Which training concept involves alternating between two opposing muscle-group exercises with minimal rest to improve efficiency?
Answer: Superset
A superset pairs exercises for antagonist muscle groups (e.g., bench press + bent-over row), allowing one muscle to recover while the other works.
When coaching the deadlift to a high school athlete, which cue BEST promotes a safe lumbar spine position?
Answer: Maintain a neutral spine with chest tall and hips hinged
A neutral spine with a tall chest and proper hip hinge reduces shear forces on the lumbar vertebrae during the deadlift.
Which hydration guideline is MOST practical for interscholastic athletes during a practice in hot conditions?
Answer: Consume 16–24 oz of fluid for every pound lost during exercise
Replacing 16–24 oz per pound of body weight lost post-exercise helps restore fluid balance after sweat losses.
Which component of fitness describes the ability to rapidly change body position or direction in response to a stimulus?
Answer: Agility
Agility combines speed, reaction time, and change of direction ability, making it essential for most team sports.
When an interscholastic coach uses a 'deload week,' the PRIMARY purpose is to:
Answer: Reduce training volume and intensity to facilitate recovery and supercompensation
A deload week reduces training stress so the body can recover, consolidate adaptations, and enter a supercompensated state before the next training block.