NSCA CSCS Anaerobic Training Program Design 2 — Questions and Answers
Question 1: An athlete performs 5 sets of 5 reps at 85% 1RM with 3-minute rest intervals. Which training goal does this protocol BEST represent?
- Muscular endurance
- Maximal strength (Correct answer)
- Power-endurance
- Hypertrophy
Correct answer: Maximal strength
High intensity (85% 1RM), low volume (5 reps), and long rest intervals characterize a maximal strength training protocol.
Question 2: Which of the following best describes the 'double progression' method in resistance training?
- Alternating upper and lower body workouts each session
- Increasing reps within a set range before increasing load (Correct answer)
- Performing two exercises back-to-back without rest
- Doubling training volume every two weeks
Correct 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.
Question 3: A strength and conditioning specialist designs a 12-week program using linear periodization. Which characteristic defines this approach?
- Random variation of training variables each session
- Gradual and systematic increase of intensity while decreasing volume over time (Correct answer)
- Undulating changes in load and volume within each week
- Equal distribution of volume and intensity throughout the program
Correct 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.
Question 4: For an athlete in the hypertrophy phase of training, which combination of sets, reps, and rest is most appropriate?
- 1–3 sets, 1–5 reps, 3–5 min rest
- 3–5 sets, 6–12 reps, 1–2 min rest (Correct answer)
- 2–4 sets, 15–20 reps, 30–60 sec rest
- 6–10 sets, 3–5 reps, 4–5 min rest
Correct 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.
Question 5: Which of the following rest interval lengths is most appropriate when training for muscular endurance?
- 3–5 minutes
- 2–3 minutes
- Less than 30 seconds
- 30 seconds to 1 minute (Correct answer)
Correct 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.
Question 6: 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?
- 140 kg
- 150 kg
- 160 kg (Correct answer)
- 170 kg
Correct answer: 160 kg
80% of 200 kg = 160 kg; this load falls in the strength training range and is appropriate for that phase.
Question 7: Which training variable is MOST responsible for ensuring adequate recovery between anaerobic training sessions?
- Exercise selection
- Rest interval length within a session
- Training frequency (Correct answer)
- Repetition tempo
Correct 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.
NSCA CSCS Anaerobic Training Program Design 2
An athlete performs 5 sets of 5 reps at 85% 1RM with 3-minute rest intervals.
Which training goal does this protocol BEST represent?