CIC Strength & Conditioning Fundamentals 2

Question 1

Which energy system is the PRIMARY source during a 400-meter sprint?

Accepted Answer

Glycolytic (lactic acid)

Answer

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?

Accepted Answer

Gradually increase training stimulus over time

Answer

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?

Accepted Answer

Maximal strength

Answer

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?

Accepted Answer

Dynamic warm-up with movement patterns

Answer

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?

Accepted Answer

The mode or form of exercise selected

Answer

Type refers to the specific mode of exercise (e.g., resistance training, plyometrics, swimming) used in a session.

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