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

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?

Accepted Answer

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

Answer

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?

Accepted Answer

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

Answer

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?

Accepted Answer

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

Answer

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?

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 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]

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test

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