NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Anaerobic Training Program Design 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?

Accepted Answer

B. Power Clean, Back Squat, Bench Press, Biceps Curl

Answer

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?

Accepted Answer

C. 30-90 seconds

Answer

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?

Accepted Answer

C. 5 sets of 3 repetitions at 90% 1RM

Answer

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?

Accepted Answer

D. Athlete's training status and the sport season

Answer

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?

Accepted Answer

B. 2 sets of 15 repetitions at 65% 1RM

Answer

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.

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 Anaerobic Training Program Design Questions and Answers