Anaerobic Training 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.
Read the first 7 Anaerobic Training Program Design flashcards as text
An athlete performs 5 sets of 5 reps at 85% 1RM with 3-minute rest intervals. Which training goal does this protocol BEST represent?
Answer: Maximal strength
High intensity (85% 1RM), low volume (5 reps), and long rest intervals characterize a maximal strength training protocol.
Which of the following best describes the 'double progression' method in resistance training?
Answer: Increasing reps within a set range before increasing load
Double progression involves first increasing repetitions to the top of a target range, then adding load and resetting reps.
A strength and conditioning specialist designs a 12-week program using linear periodization. Which characteristic defines this approach?
Answer: Gradual and systematic increase of intensity while decreasing volume over time
Linear periodization progressively increases intensity and decreases volume in a predictable, sequential manner across the training cycle.
For an athlete in the hypertrophy phase of training, which combination of sets, reps, and rest is most appropriate?
Answer: 3–5 sets, 6–12 reps, 1–2 min rest
The hypertrophy zone is characterized by moderate loads (67–85% 1RM), 6–12 reps, 3–5 sets, and 1–2 minute rest periods.
Which of the following rest interval lengths is most appropriate when training for muscular endurance?
Answer: 30 seconds to 1 minute
Short rest intervals (30 seconds to 1 minute) for muscular endurance training maximally stress the aerobic and glycolytic systems.
An athlete's 1RM squat is 200 kg. During a strength phase, they are prescribed 80% of 1RM for their work sets. What load should be used?
Answer: 160 kg
80% of 200 kg = 160 kg; this load falls in the strength training range and is appropriate for that phase.
Which training variable is MOST responsible for ensuring adequate recovery between anaerobic training sessions?
Answer: Training frequency
Training frequency determines how often a muscle group or energy system is stressed, directly affecting the time available for recovery between sessions.