NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Aerobic Endurance Program Design 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?

Accepted Answer

150 bpm

Answer

133 bpm

Answer

165 bpm

Answer

125 bpm

Question 2

Which of the following BEST describes Fartlek training?

Accepted Answer

An unstructured workout that combines varying speeds and distances, mixing fast and slow running in a continuous effort.

Answer

A structured session with predetermined work intervals at VO2max and specific rest periods.

Answer

A continuous run at a sustained, steady intensity corresponding to the lactate threshold for 20-30 minutes.

Answer

A prolonged, low-intensity session performed at a conversational pace, typically for over 60 minutes.

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?

Accepted Answer

Enhanced cardiovascular function, mitochondrial density, and utilization of fat as a fuel source. [8, 18]

Answer

Increased peak speed and tolerance for high levels of lactic acid.

Answer

Improved running economy and a significant increase in lactate threshold.

Answer

Maximal development of VO2max and anaerobic energy systems.

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?

Accepted Answer

Low intensity and high volume, focusing on long, steady-state workouts.

Answer

High intensity and low volume, focusing on repetition and interval training.

Answer

Moderate intensity and moderate volume, with a primary focus on sport-specific drills.

Answer

Very low volume with a focus on tapering and active recovery.

Question 5

What is the key difference between pace/tempo training and interval training for an endurance athlete?

Accepted 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]

Answer

Pace/tempo training is unstructured 'speed play,' while interval training follows a strict work-to-rest ratio.

Answer

Pace/tempo training involves very short, maximal sprints, while interval training uses longer durations of 3-5 minutes.

Answer

Pace/tempo training has a primary goal of increasing fat utilization, while interval training's primary goal is to improve cardiovascular efficiency.

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?

Accepted Answer

Duration

Answer

Intensity

Answer

Frequency

Answer

Mode