Program Design & Implementation Flashcards
6 cards from real CSCS practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Program Design & Implementation flashcards as text
Which of the following best describes 'complex training' (also called contrast training)?
Answer: Pairing a heavy resistance exercise with a biomechanically similar plyometric exercise to exploit post-activation potentiation
Complex training pairs a heavy resistance exercise (e.g., back squat at 85% 1RM) with a biomechanically similar plyometric exercise (e.g., jump squat), exploiting post-activation potentiation (PAP) to enhance power output.
For a female collegiate soccer player in the preparatory (off-season) phase aiming to build her aerobic base, which training protocol is most appropriate?
Answer: Long slow distance (LSD): 45-60 minutes at 60-70% HRmax
During the early preparatory phase, LSD training at 60-70% HRmax builds aerobic base adaptations (mitochondrial density, capillary density, cardiac stroke volume) with low injury risk, establishing the foundation for higher-intensity work.
What is the primary purpose of a planned deload week in a resistance training program?
Answer: To intentionally reduce training stress, allowing accumulated fatigue to dissipate and supercompensation to occur
A deload week reduces volume and/or intensity (typically 40-60% of normal) to allow the body to dissipate accumulated fatigue and supercompensate, revealing fitness gains that were masked by fatigue during the training block.
An athlete's 1RM back squat is 200 lb. Using NSCA strength phase guidelines (85-100% 1RM), what is the correct training load range?
Answer: 170-200 lb
85% of 200 lb equals 170 lb; 100% of 200 lb equals 200 lb. The strength phase uses loads between 170 and 200 lb for this athlete, corresponding to approximately 2-6 repetitions per set.
What is the NSCA-recommended warm-up structure prior to a maximal strength training session?
Answer: General aerobic warm-up (5-10 min), dynamic stretching, then specific warm-up sets progressively approaching working load
NSCA recommends a general aerobic warm-up to raise core temperature, dynamic stretching to activate the neuromuscular system, followed by specific progressive warm-up sets approaching working weight before maximal efforts.
What is the recommended progression for a beginner who has been performing 3 sets of 10 repetitions at a given load for 2 consecutive sessions and completing the last set easily?
Answer: Increase the load by 2-5% (upper body) or 5-10% (lower body) for the next session
NSCA's 2-for-2 rule guides load progression: when an athlete completes 2+ reps beyond the target range on 2 consecutive sessions, increase the load by the recommended percentage before adjusting volume or frequency.