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Aerobic Endurance Program Design Flashcards

7 cards from real NSCA CSCS practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

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  1. Which training method involves alternating between high-intensity bouts and active recovery periods of equal or unequal duration?

    Answer: Interval training

    Interval training alternates structured high-intensity work bouts with recovery periods to allow repeated high-quality efforts.

  2. The Karvonen formula for calculating target heart rate uses which two key values?

    Answer: Maximum HR and resting HR

    The Karvonen (heart rate reserve) method calculates target HR using the difference between maximum HR and resting HR.

  3. Which energy system predominates during a 10-kilometer road race lasting approximately 40 minutes?

    Answer: Oxidative system

    Events lasting longer than approximately 3 minutes rely predominantly on the oxidative (aerobic) energy system.

  4. A strength and conditioning specialist wants to improve an athlete's lactate threshold. Which training intensity is MOST effective?

    Answer: 80–90% VO2max

    Lactate threshold training is most effective at intensities near or slightly above the lactate threshold, typically 80–90% VO2max for trained athletes.

  5. What is the PRIMARY physiological adaptation responsible for increased stroke volume following aerobic endurance training?

    Answer: Cardiac hypertrophy and increased end-diastolic volume

    Eccentric cardiac hypertrophy expands the ventricular chamber, increasing end-diastolic volume and thus stroke volume via the Frank-Starling mechanism.

  6. Which of the following best describes the concept of 'periodization' in aerobic endurance programming?

    Answer: Systematically varying training load and intensity over time

    Periodization involves planned variation of training volume, intensity, and specificity across time to optimize performance and prevent overtraining.

  7. A collegiate soccer player's aerobic program should primarily focus on which energy system to match game demands?

    Answer: Predominantly oxidative with repeated anaerobic bursts

    Soccer involves long bouts of moderate aerobic work interspersed with repeated high-intensity sprints, requiring a strong oxidative base with anaerobic capacity.