NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Aerobic Endurance Program Design Questions and Answers — Questions and Answers
Question 1: A 30-year-old female cross-country runner with a resting heart rate of 55 bpm wants to perform a long, slow distance (LSD) run at 70% of her heart rate reserve (HRR). Using the Karvonen method, what is her target heart rate?
- 133 bpm
- 165 bpm
- 150 bpm (Correct answer)
- 125 bpm
Correct answer: 150 bpm
The Karvonen method calculates target heart rate (THR) using the heart rate reserve (HRR). The steps are: 1) Estimate max heart rate (MHR): 220 - age = 220 - 30 = 190 bpm. 2) Calculate HRR: MHR - Resting Heart Rate (RHR) = 190 - 55 = 135 bpm. 3) Calculate the target percentage of HRR: 135 bpm * 0.70 = 94.5 bpm. 4) Add the RHR back to the result: 94.5 + 55 = 149.5 bpm, which rounds to 150 bpm. [6, 9, 19]
Question 2: Which of the following BEST describes Fartlek training?
- A structured session with predetermined work intervals at VO2max and specific rest periods.
- An unstructured workout that combines varying speeds and distances, mixing fast and slow running in a continuous effort. (Correct answer)
- A continuous run at a sustained, steady intensity corresponding to the lactate threshold for 20-30 minutes.
- A prolonged, low-intensity session performed at a conversational pace, typically for over 60 minutes.
Correct answer: An unstructured workout that combines varying speeds and distances, mixing fast and slow running in a continuous effort.
Fartlek, a Swedish term for 'speed play,' is an unstructured form of training that involves continuous activity with varied paces over varied distances. [4, 13, 16] It differs from interval training, which is highly structured; pace/tempo training, which is a sustained effort at lactate threshold; and LSD training, which is prolonged low-intensity work.
Question 3: A strength and conditioning specialist designs a program for a marathon runner that includes one long, slow distance (LSD) run per week, typically at an intensity of around 70% of VO2max. What is the PRIMARY physiological adaptation targeted by this type of training?
- Increased peak speed and tolerance for high levels of lactic acid.
- Enhanced cardiovascular function, mitochondrial density, and utilization of fat as a fuel source. [8, 18] (Correct answer)
- Improved running economy and a significant increase in lactate threshold.
- Maximal development of VO2max and anaerobic energy systems.
Correct answer: Enhanced cardiovascular function, mitochondrial density, and utilization of fat as a fuel source. [8, 18]
Long, slow distance (LSD) training is performed at a lower intensity for an extended duration. Its primary adaptations include enhancing cardiovascular efficiency (like increasing stroke volume), improving the body's ability to use fat for fuel (sparing glycogen), and increasing the density of mitochondria in skeletal muscle. [8, 14, 18] While it contributes to the aerobic base, it is less effective for directly increasing lactate threshold or VO2max compared to higher-intensity methods like tempo or interval training.
Question 4: A collegiate soccer midfielder is in the early off-season. The primary goal for her aerobic endurance training is to establish a strong conditioning base. Which of the following program designs is MOST appropriate during this phase?
- Low intensity and high volume, focusing on long, steady-state workouts. (Correct answer)
- High intensity and low volume, focusing on repetition and interval training.
- Moderate intensity and moderate volume, with a primary focus on sport-specific drills.
- Very low volume with a focus on tapering and active recovery.
Correct answer: Low intensity and high volume, focusing on long, steady-state workouts.
During the off-season, the primary objective for an endurance athlete is to develop a strong cardiorespiratory base. [1] This is best accomplished through a program characterized by high volume (long duration) and low intensity. [12, 28] This approach prepares the body for the higher-intensity training that will be introduced during the preseason.
Question 5: What is the key difference between pace/tempo training and interval training for an endurance athlete?
- Pace/tempo training is unstructured 'speed play,' while interval training follows a strict work-to-rest ratio.
- Pace/tempo training involves very short, maximal sprints, while interval training uses longer durations of 3-5 minutes.
- Pace/tempo training is a sustained effort at or near the lactate threshold, while interval training involves work bouts close to VO2max with specific rest periods. [2, 5, 24] (Correct answer)
- Pace/tempo training has a primary goal of increasing fat utilization, while interval training's primary goal is to improve cardiovascular efficiency.
Correct answer: Pace/tempo training is a sustained effort at or near the lactate threshold, while interval training involves work bouts close to VO2max with specific rest periods. [2, 5, 24]
Pace/tempo training is performed at an intensity at or slightly above the lactate threshold for a sustained period (e.g., 20-30 minutes) to improve running economy and raise the lactate threshold. [2, 28] Interval training consists of short periods of high-intensity work (close to VO2max) interspersed with specific recovery periods, with the primary goal of increasing VO2max. [5, 24]
Question 6: When progressing an aerobic endurance training program for a well-trained athlete, which variable should typically be increased FIRST to minimize the risk of overtraining?
- Intensity
- Frequency
- Mode
- Duration (Correct answer)
Correct answer: Duration
To ensure safe and effective progression while minimizing overtraining risk, training variables should be increased systematically. A common guideline is to increase only one variable at a time and by no more than 10% per week. [1, 2] Typically, increasing the duration (or volume) of the training sessions is the safest initial step before increasing the frequency (number of sessions) or intensity (how hard the sessions are).
NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Aerobic Endurance Program Design Questions and Answers
A 30-year-old female cross-country runner with a resting heart rate of 55 bpm wants to perform a long, slow distance (LSD) run at 70% of her heart rate reserve (HRR).
Using the Karvonen method, what is her target heart rate?