NSCA CSCS Speed, Agility, and Plyometric Training 1 — Questions and Answers
Question 1: Which energy system is the PRIMARY source during a maximal 40-yard dash (~4–5 seconds)?
- Oxidative (aerobic) system
- ATP-PCr (phosphocreatine) system (Correct answer)
- Fast glycolytic system
- Slow glycolytic system
Correct answer: ATP-PCr (phosphocreatine) system
The ATP-PCr system provides immediate energy for maximal efforts lasting under 10 seconds, making it the primary system for a 40-yard dash.
Question 2: During the acceleration phase of sprinting, the athlete's torso should be positioned in which way to optimize horizontal force application?
- Upright and perpendicular to the ground
- Slightly backward to protect the spine
- Leaning forward to direct force in the direction of travel (Correct answer)
- Rotating laterally with each stride
Correct answer: Leaning forward to direct force in the direction of travel
A forward body lean during acceleration directs ground reaction forces horizontally, maximizing propulsion in the direction of movement.
Question 3: During maximum velocity sprinting, the foot should contact the ground in which pattern and location?
- Heel-strike behind the center of mass
- Flat-foot contact directly under the hips
- Forefoot contact approximately under the center of mass (Correct answer)
- Toe-only contact well in front of the hips
Correct answer: Forefoot contact approximately under the center of mass
At maximum velocity, athletes contact the ground with the forefoot under their center of mass to minimize braking forces and maximize propulsion.
Question 4: What rest-to-work ratio is recommended for speed development training to allow full ATP-PCr replenishment?
- 1:1
- 1:2 to 1:3
- 1:5 to 1:10 (Correct answer)
- 2:1
Correct answer: 1:5 to 1:10
Speed training requires a 1:5 to 1:10 rest-to-work ratio so the ATP-PCr system is fully replenished and each repetition can be performed at maximal quality.
Question 5: Which training method uses elastic bands or sleds to apply external resistance and develop acceleration mechanics?
- Assisted sprinting
- Resisted sprinting (Correct answer)
- Plyometric bounding
- Overspeed training
Correct answer: Resisted sprinting
Resisted sprinting (sleds, bands, parachutes) overloads the acceleration phase, developing the specific force production needed to drive out of a stance.
Question 6: What is the primary mechanical goal during the drive phase of block starts in sprint training?
- High stride frequency with early upright posture
- Low heel recovery and horizontal push-off at a forward lean (Correct answer)
- Vertical force application to maximize step height
- Wide base of support to improve lateral balance
Correct answer: Low heel recovery and horizontal push-off at a forward lean
The drive phase requires a forward lean with forceful horizontal push-off to maximize velocity in the direction of travel.
NSCA CSCS Speed, Agility, and Plyometric Training 1
Which energy system is the PRIMARY source during a maximal 40-yard dash (~4–5 seconds)?