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Recovery and Regeneration Strategies 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.

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  1. Contrast water therapy (alternating hot and cold immersion) is theorized to enhance recovery primarily through which mechanism?

    Answer: Creating alternating vasodilation and vasoconstriction to produce a 'pumping' effect on blood flow

    Alternating hot (vasodilation) and cold (vasoconstriction) water is thought to create a pumping effect that enhances metabolic waste removal and reduces swelling.

  2. Which mechanism is most commonly cited in NSCA literature to explain how self-myofascial release (foam rolling) improves range of motion?

    Answer: Autogenic inhibition via Golgi tendon organ stimulation reducing muscle tone

    Sustained pressure from foam rolling is believed to stimulate the Golgi tendon organ, triggering autogenic inhibition (reduced neural drive) to relax the muscle and improve extensibility.

  3. According to NSCA principles, what is the PRIMARY goal of a pre-competition taper?

    Answer: Reduce accumulated fatigue while preserving the fitness adaptations gained from training

    Tapering reduces training load to dissipate accumulated fatigue while maintaining the physiological and neuromuscular adaptations developed during the training phase.

  4. What does a 'deload week' specifically involve in a strength and conditioning program?

    Answer: A planned reduction in training volume and/or intensity (typically 40–60%) to allow recovery

    A deload week is a deliberately programmed reduction in training stress to allow accumulated fatigue to dissipate while maintaining movement patterns and a minimal training stimulus.

  5. Compression garments are theorized to enhance recovery primarily through which mechanism?

    Answer: Reducing muscle oscillation during exercise and enhancing venous return during recovery

    Compression garments are thought to mechanically reduce muscle oscillation and vibration during exercise, and to enhance venous return post-exercise, potentially reducing DOMS and edema.

  6. What is the PRIMARY physiological benefit of performing a structured cool-down after intense exercise?

    Answer: Gradual redistribution of blood flow and enhanced removal of metabolic byproducts

    A cool-down gradually reduces cardiac output and redistributes blood from active muscles, facilitating lactate clearance and metabolic waste removal while preventing blood pooling.