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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.

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  1. A sprinter's program prescribes plyometric depth jumps with a box height of 0.75 m. If the athlete cannot rebound within 0.25 seconds of ground contact, the coach should:

    Answer: Decrease box height until reactive strength improves

    Ground contact time exceeding 0.25 seconds indicates insufficient reactive strength; lowering box height reduces eccentric loading to a manageable level.

  2. Which energy system is the PRIMARY contributor during a 400-meter sprint?

    Answer: Glycolytic system

    A 400-meter sprint (approximately 45–60 seconds) relies primarily on fast glycolysis for ATP resynthesis.

  3. When designing a resistance training program, the concept of 'exercise order' recommends placing which type of exercise FIRST?

    Answer: Large-muscle, multi-joint power exercises

    Power exercises require maximum neural drive and technique precision and should be performed first when the athlete is freshest.

  4. What is the PRIMARY purpose of the anatomical adaptation phase at the beginning of an annual training plan?

    Answer: Develop a broad base of muscular fitness and connective tissue tolerance

    The anatomical adaptation phase uses moderate loads and volume to condition tendons, ligaments, and muscles for heavier training ahead.

  5. A coach uses a 3:1 loading-to-deload week ratio. The purpose of the deload week is to:

    Answer: Reduce accumulated fatigue and allow supercompensation

    Planned deloads reduce fatigue so that supercompensation can occur, resulting in a higher performance level when training resumes.

  6. Which training method involves performing a heavy resistance exercise immediately followed by a biomechanically similar explosive exercise?

    Answer: Complex training (contrast method)

    Complex (or contrast) training pairs a heavy compound lift with a plyometric or ballistic exercise to exploit post-activation potentiation.

  7. An athlete is classified as an intermediate lifter. According to NSCA guidelines, which training frequency is MOST appropriate for resistance training?

    Answer: 3–4 days per week

    Intermediate lifters typically train 3–4 days per week, allowing sufficient stimulus while providing adequate recovery between sessions.