Practice Test GeeksNSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test
← All NSCA CSCS Flashcard Decks

Aerobic Endurance Program Design Flashcards

6 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 6 Aerobic Endurance Program Design flashcards as text

  1. A 30-year-old female cross-country runner with a resting heart rate of 55 bpm wants to perform a long, slow distance (LSD) run at 70% of her heart rate reserve (HRR). Using the Karvonen method, what is her target heart rate?

    Answer: 150 bpm

    The Karvonen method calculates target heart rate (THR) using the heart rate reserve (HRR). The steps are: 1) Estimate max heart rate (MHR): 220 - age = 220 - 30 = 190 bpm. 2) Calculate HRR: MHR - Resting Heart Rate (RHR) = 190 - 55 = 135 bpm. 3) Calculate the target percentage of HRR: 135 bpm * 0.70 = 94.5 bpm. 4) Add the RHR back to the result: 94.5 + 55 = 149.5 bpm, which rounds to 150 bpm. [6, 9, 19]

  2. Which of the following BEST describes Fartlek training?

    Answer: An unstructured workout that combines varying speeds and distances, mixing fast and slow running in a continuous effort.

    Fartlek, a Swedish term for 'speed play,' is an unstructured form of training that involves continuous activity with varied paces over varied distances. [4, 13, 16] It differs from interval training, which is highly structured; pace/tempo training, which is a sustained effort at lactate threshold; and LSD training, which is prolonged low-intensity work.

  3. A strength and conditioning specialist designs a program for a marathon runner that includes one long, slow distance (LSD) run per week, typically at an intensity of around 70% of VO2max. What is the PRIMARY physiological adaptation targeted by this type of training?

    Answer: Enhanced cardiovascular function, mitochondrial density, and utilization of fat as a fuel source. [8, 18]

    Long, slow distance (LSD) training is performed at a lower intensity for an extended duration. Its primary adaptations include enhancing cardiovascular efficiency (like increasing stroke volume), improving the body's ability to use fat for fuel (sparing glycogen), and increasing the density of mitochondria in skeletal muscle. [8, 14, 18] While it contributes to the aerobic base, it is less effective for directly increasing lactate threshold or VO2max compared to higher-intensity methods like tempo or interval training.

  4. A collegiate soccer midfielder is in the early off-season. The primary goal for her aerobic endurance training is to establish a strong conditioning base. Which of the following program designs is MOST appropriate during this phase?

    Answer: Low intensity and high volume, focusing on long, steady-state workouts.

    During the off-season, the primary objective for an endurance athlete is to develop a strong cardiorespiratory base. [1] This is best accomplished through a program characterized by high volume (long duration) and low intensity. [12, 28] This approach prepares the body for the higher-intensity training that will be introduced during the preseason.

  5. What is the key difference between pace/tempo training and interval training for an endurance athlete?

    Answer: Pace/tempo training is a sustained effort at or near the lactate threshold, while interval training involves work bouts close to VO2max with specific rest periods. [2, 5, 24]

    Pace/tempo training is performed at an intensity at or slightly above the lactate threshold for a sustained period (e.g., 20-30 minutes) to improve running economy and raise the lactate threshold. [2, 28] Interval training consists of short periods of high-intensity work (close to VO2max) interspersed with specific recovery periods, with the primary goal of increasing VO2max. [5, 24]

  6. When progressing an aerobic endurance training program for a well-trained athlete, which variable should typically be increased FIRST to minimize the risk of overtraining?

    Answer: Duration

    To ensure safe and effective progression while minimizing overtraining risk, training variables should be increased systematically. A common guideline is to increase only one variable at a time and by no more than 10% per week. [1, 2] Typically, increasing the duration (or volume) of the training sessions is the safest initial step before increasing the frequency (number of sessions) or intensity (how hard the sessions are).