Strength & Conditioning Fundamentals Flashcards

During a plyometric box jump, the amortization phase refers to:

Answer: The brief ground contact between landing and take-off

The amortization phase is the transition from eccentric (landing) to concentric (jumping) muscle action and should be minimized for maximum power output.

According to NSCA guidelines, plyometric training for high school athletes should be preceded by the ability to perform:

Answer: Foundational strength and basic movement competency

NSCA recommends athletes demonstrate basic strength and movement competency before beginning plyometric programs to reduce injury risk.

Which macronutrient is the PRIMARY fuel source during moderate-to-high intensity exercise?

Answer: Carbohydrate

Carbohydrates (as muscle and liver glycogen) are the dominant fuel at exercise intensities above ~60% VO2 max.

A coach wants to improve an athlete's rate of force development (RFD). Which training method is MOST effective?

Answer: Olympic lifting and ballistic power exercises

Olympic lifts (cleans, snatches) and ballistic exercises require maximum force in minimum time, directly training RFD.

When designing a training week, what does 'volume load' equal?

Answer: Sets × reps × load (kg/lb)

Volume load = sets × reps × external load, providing a single metric to quantify total mechanical work done in a session or week.

Which condition describes excessive training stress without adequate recovery, resulting in persistent performance decline lasting weeks to months?

Answer: Overtraining syndrome

Overtraining syndrome involves prolonged performance decrements (months) due to chronic imbalance between training load and recovery.

The 'Valsalva maneuver' during heavy resistance training involves:

Answer: Inhaling deeply and holding breath to stabilize the spine under load

The Valsalva maneuver involves a breath-hold against a closed glottis, which increases intra-abdominal pressure and stabilizes the spine during maximal lifts.