CIC Athlete Development & Training Techniques 4 — Questions and Answers
Question 1: What is the primary purpose of a 'taper' phase before a major competition in interscholastic athletics?
- To increase training volume to peak physical condition
- To reduce fatigue while maintaining fitness adaptations (Correct answer)
- To introduce new training methods the athlete hasn't tried
- To test the athlete's maximum effort before competition
Correct answer: To reduce fatigue while maintaining fitness adaptations
Tapering reduces training volume (not intensity) to dissipate accumulated fatigue while preserving fitness gains made throughout the season.
Question 2: Which of the following is an example of an open kinetic chain exercise?
- Squat
- Leg press
- Leg extension (Correct answer)
- Lunge
Correct answer: Leg extension
In a leg extension, the distal segment (foot) is free to move, making it an open kinetic chain exercise.
Question 3: A wrestler needs to improve sport-specific conditioning. Which training method BEST replicates the metabolic demands of a 2-minute wrestling period?
- 20-minute steady-state jog at 60% max HR
- High-intensity interval training with 2-minute work and 1-minute rest (Correct answer)
- 3-mile time trial
- Low-intensity circuit training for 45 minutes
Correct answer: High-intensity interval training with 2-minute work and 1-minute rest
HIIT with 2-minute high-intensity intervals mirrors the duration and energy demands of a wrestling period, training both glycolytic and aerobic pathways.
Question 4: What does 'rate of force development' (RFD) measure in athletic performance?
- The maximum force an athlete can produce
- How quickly an athlete can generate force from the initiation of muscle contraction (Correct answer)
- The endurance capacity of fast-twitch muscle fibers
- The total impulse applied over a given time period
Correct answer: How quickly an athlete can generate force from the initiation of muscle contraction
RFD quantifies how rapidly an athlete can develop force, which is critical in explosive sports where contact times are very brief.
Question 5: Which warm-up approach is currently recommended over static stretching before athletic competition or practice?
- Cold water immersion
- Dynamic warm-up (Correct answer)
- Passive rest
- Foam rolling only
Correct answer: Dynamic warm-up
Dynamic warm-ups increase tissue temperature, enhance neuromuscular activation, and improve performance without the force-reduction associated with static stretching.
Question 6: An athlete has a vertical jump of 24 inches at the start of the season and 28 inches at the end. What percentage improvement did they achieve?
- 4%
- 14.3%
- 16.7% (Correct answer)
- 20%
Correct answer: 16.7%
Percentage improvement = (4/24) × 100 = 16.7%, calculated by dividing the gain by the baseline value.
Question 7: Which concept describes matching training methods to the specific movement patterns, energy systems, and muscle groups used in competition?
- Progressive overload
- Periodization
- Training specificity (SAID principle) (Correct answer)
- Supercompensation
Correct answer: Training specificity (SAID principle)
The SAID principle (Specific Adaptation to Imposed Demands) states the body adapts specifically to the type of stress placed upon it.
CIC Athlete Development & Training Techniques 4
What is the primary purpose of a 'taper' phase before a major competition in interscholastic athletics?