CSCS Program Design & Implementation 2

Question 1

Using the NSCA's principle of progressive overload, which variable should be increased FIRST before adding sets or frequency?

Accepted Answer

Resistance (load)

Answer

Training frequency (days per week)

Answer

Number of sets per exercise

Answer

Exercise variety

Question 2

For a collegiate football lineman during the competitive season, which training phase is most appropriate?

Accepted Answer

Maintenance phase (2-3 sets x 6-8 reps at 80-85% 1RM)

Answer

Hypertrophy phase (3-5 sets x 8-12 reps at 67-85% 1RM)

Answer

Strength phase (3-5 sets x 2-6 reps at 85-100% 1RM)

Answer

Active recovery phase (1-2 sets x 12-15 reps below 60% 1RM)

Question 3

What does 'undulating periodization' (also called nonlinear periodization) refer to in program design?

Accepted Answer

Varying training volume and intensity within a single week or session

Answer

Gradually increasing load in a straight line over a training cycle

Answer

Using sequential block phases with no variation between sessions

Answer

Cycling athletes between high-frequency and low-frequency training years

Question 4

For developing maximal power output, the NSCA recommends training at what percentage of 1RM?

Accepted Answer

50-70% 1RM performed with maximal intended velocity

Answer

80-90% 1RM with a controlled 3-5 second concentric phase

Answer

30-45% 1RM with deliberate slow tempo

Answer

Above 90% 1RM with explosive intent

Question 5

What is the recommended rest interval between sets for an athlete performing 1-3 repetitions at 95% of 1RM to maximize strength gains?

Accepted Answer

3-5 minutes or more

Answer

30-60 seconds

Answer

1-2 minutes

Answer

2-3 minutes

Question 6

Which training variable, when held constant, most distinguishes a hypertrophy mesocycle from a strength mesocycle in traditional linear periodization?

Accepted Answer

Rep range and relative intensity

Answer

Exercise selection

Answer

Training frequency

Answer

Rest interval duration