CIC Strength & Conditioning Fundamentals 2 — Questions and Answers
Question 1: Which energy system is the PRIMARY source during a 400-meter sprint?
- Phosphagen (ATP-PC)
- Glycolytic (lactic acid) (Correct answer)
- Oxidative (aerobic)
- Beta-oxidation
Correct answer: Glycolytic (lactic acid)
The glycolytic system dominates during high-intensity efforts lasting 30–120 seconds like a 400m sprint.
Question 2: What does the principle of 'progressive overload' require a coach to do?
- Keep training load constant to avoid injury
- Gradually increase training stimulus over time (Correct answer)
- Alternate heavy and light days every week
- Reduce volume as the season progresses
Correct answer: Gradually increase training stimulus over time
Progressive overload means systematically increasing intensity, volume, or complexity so the body continues to adapt.
Question 3: A high school sprinter performs 5 sets of 3 reps at 90% 1RM. This protocol primarily develops which quality?
- Muscular endurance
- Hypertrophy
- Maximal strength (Correct answer)
- Aerobic capacity
Correct answer: Maximal strength
Low reps (1–5) at high percentages of 1RM (85–100%) target maximal strength adaptations.
Question 4: Which warm-up component is MOST appropriate immediately before a power-based practice session?
- Static stretching for 15 minutes
- Dynamic warm-up with movement patterns (Correct answer)
- Cold-water immersion
- Passive rest for 10 minutes
Correct answer: Dynamic warm-up with movement patterns
Dynamic warm-up elevates core temperature, activates muscles, and mirrors sport movement patterns without reducing power output.
Question 5: In the FITT principle, what does the 'T' for Type refer to?
- Time of day training occurs
- The mode or form of exercise selected (Correct answer)
- Training threshold to be achieved
- Total volume per session
Correct 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.
Question 6: Which testing protocol is commonly used to assess anaerobic power in high school athletes?
- VO2 max treadmill test
- Wingate Anaerobic Test (Correct answer)
- Cooper 12-minute run
- Beep (multi-stage fitness) test
Correct answer: Wingate Anaerobic Test
The Wingate Test measures peak and mean anaerobic power via a maximal 30-second cycle sprint.
Question 7: A coach notices an athlete's squat depth decreasing during a heavy set. What is the BEST immediate action?
- Encourage the athlete to push through the remaining reps
- Reduce the load or stop the set to preserve technique (Correct answer)
- Add a belt to support the lift
- Switch to a leg press machine instead
Correct 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.
CIC Strength & Conditioning Fundamentals 2
Which energy system is the PRIMARY source during a 400-meter sprint?