NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Anaerobic Training Program Design Questions and Answers — Questions and Answers
Question 1: A strength and conditioning specialist is designing a total-body workout for a collegiate basketball player in the preparatory period. The primary goal is to improve muscular power. Which of the following exercise sequences is MOST appropriate?
- A. Bench Press, Power Clean, Biceps Curl, Back Squat
- B. Power Clean, Back Squat, Bench Press, Biceps Curl (Correct answer)
- C. Biceps Curl, Bench Press, Back Squat, Power Clean
- D. Back Squat, Bench Press, Power Clean, Biceps Curl
Correct answer: B. Power Clean, Back Squat, Bench Press, Biceps Curl
According to NSCA guidelines, exercises should be ordered to maximize the quality of effort for the most neurologically demanding and technically complex movements. The proper sequence is: 1) Power exercises (e.g., Power Clean), 2) Core strength exercises (e.g., Back Squat, Bench Press), and 3) Assistance exercises (e.g., Biceps Curl). This order ensures that explosive, multi-joint movements are performed when the athlete is least fatigued.
Question 2: An athlete is performing a resistance training program with the primary objective of muscular hypertrophy. According to NSCA guidelines, what is the MOST appropriate rest period between sets of a core exercise like the barbell back squat?
- A. 20-30 seconds
- B. 2-5 minutes
- C. 30-90 seconds (Correct answer)
- D. More than 5 minutes
Correct answer: C. 30-90 seconds
For the goal of muscular hypertrophy, short to moderate rest periods are recommended to maximize metabolic stress, a key driver of muscle growth. The NSCA suggests a range of 30 to 90 seconds (1.5 minutes) between sets for this training goal. Longer rest periods (2-5 minutes) are more suited for maximal strength and power development, while very short periods (≤30 seconds) are typically used for muscular endurance.
Question 3: A strength coach is designing a program for an advanced powerlifter whose primary goal is to increase maximal strength in the bench press. Which of the following load and repetition schemes is MOST specific to this goal?
- A. 4 sets of 10 repetitions at 70% 1RM
- B. 3 sets of 15 repetitions at 60% 1RM
- C. 5 sets of 3 repetitions at 90% 1RM (Correct answer)
- D. 3 sets of 8 repetitions at 80% 1RM
Correct answer: C. 5 sets of 3 repetitions at 90% 1RM
To optimize adaptations for maximal strength, high loads and low repetitions are required. The NSCA recommends loads of ≥85% of 1RM for 2-6 repetitions. The scheme of 5 sets of 3 repetitions at 90% 1RM falls directly within these guidelines. The other options are more suited for hypertrophy (70-80% 1RM for 6-12 reps) or muscular endurance (<67% 1RM for ≥12 reps).
Question 4: Which of the following factors should have the MOST influence when determining the training frequency for an athlete's anaerobic training program?
- A. Athlete's dietary preferences
- B. Time of day the athlete prefers to train
- C. Specific equipment available in the facility
- D. Athlete's training status and the sport season (Correct answer)
Correct answer: D. Athlete's training status and the sport season
The primary factor dictating training frequency is the athlete's training status (beginner, intermediate, advanced) combined with the demands of the sport season (off-season, pre-season, in-season, post-season). A beginner athlete requires more recovery time and will have a lower training frequency than an advanced athlete. Similarly, training frequency is typically highest in the off-season and lowest during the competitive in-season to allow for recovery and sport-specific practice. While other factors play a role, training status and season are the most critical determinants.
Question 5: A strength and conditioning professional is developing a program for a novice client with a goal of improving muscular endurance. Which of the following represents an appropriate volume and load assignment for the leg press exercise?
- A. 5 sets of 5 repetitions at 85% 1RM
- B. 2 sets of 15 repetitions at 65% 1RM (Correct answer)
- C. 4 sets of 8 repetitions at 80% 1RM
- D. 6 sets of 3 repetitions at 90% 1RM
Correct answer: B. 2 sets of 15 repetitions at 65% 1RM
For muscular endurance, the NSCA recommends higher repetitions (≥12) with lighter loads (≤67% 1RM) and fewer sets (2-3). The option of 2 sets of 15 repetitions at 65% 1RM aligns perfectly with these guidelines. The other options are tailored for strength, power, or hypertrophy goals, which involve heavier loads and fewer repetitions.
Question 6: When selecting exercises for an anaerobic training program, which of the following is the BEST example of a core exercise that is also classified as a structural exercise?
- A. Dumbbell Biceps Curl
- B. Leg Extension
- C. Barbell Back Squat (Correct answer)
- D. Lat Pulldown
Correct answer: C. Barbell Back Squat
A core exercise involves one or more large muscle areas and is multi-joint. A structural exercise is a core exercise that places an axial load on the spine. The Barbell Back Squat fits both definitions as it is a multi-joint exercise recruiting large muscle groups and loads the spine directly. The Biceps Curl and Leg Extension are single-joint assistance exercises. The Lat Pulldown is a multi-joint core exercise but does not place a significant axial load on the spine.
NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Anaerobic Training Program Design Questions and Answers
A strength and conditioning specialist is designing a total-body workout for a collegiate basketball player in the preparatory period.
The primary goal is to improve muscular power.
Which of the following exercise sequences is MOST appropriate?