NSCA CSCS Speed, Agility, and Plyometric Training

Question 1

Which energy system is the PRIMARY source during a maximal 40-yard dash (~4–5 seconds)?

Accepted Answer

ATP-PCr (phosphocreatine) system

Answer

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?

Accepted Answer

Leaning forward to direct force in the direction of travel

Answer

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?

Accepted Answer

Forefoot contact approximately under the center of mass

Answer

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?

Accepted Answer

1:5 to 1:10

Answer

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?

Accepted Answer

Resisted sprinting

Answer

Resisted sprinting (sleds, bands, parachutes) overloads the acceleration phase, developing the specific force production needed to drive out of a stance.

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test

NSCA CSCS Speed, Agility, and Plyometric Training