NSCA CSCS Anaerobic Training Program Design 2

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?

Accepted Answer

Maximal strength

Answer

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?

Accepted Answer

Increasing reps within a set range before increasing load

Answer

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?

Accepted Answer

Gradual and systematic increase of intensity while decreasing volume over time

Answer

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?

Accepted Answer

3–5 sets, 6–12 reps, 1–2 min rest

Answer

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?

Accepted Answer

30 seconds to 1 minute

Answer

Short rest intervals (30 seconds to 1 minute) for muscular endurance training maximally stress the aerobic and glycolytic systems.

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test