NSCA CSCS Anaerobic Training Program Design 3 — Questions and Answers
Question 1: During the strength-power phase of an annual plan, which rep range is MOST commonly prescribed?
- 1–5 reps (Correct answer)
- 6–12 reps
- 13–20 reps
- 20–30 reps
Correct answer: 1–5 reps
The strength-power phase uses 1–5 reps at high intensities (>85% 1RM) to develop maximal strength that underpins power output.
Question 2: A football lineman wants to improve explosive starting strength. Which exercise variation is MOST specific to this goal?
- Barbell back squat at 70% 1RM for 10 reps
- Power clean from the floor (Correct answer)
- Leg press at 50% 1RM for 20 reps
- Romanian deadlift at 85% 1RM for 5 reps
Correct answer: Power clean from the floor
The power clean trains explosive triple extension (ankle, knee, hip), closely mimicking the biomechanics of an explosive start off the line.
Question 3: Which principle states that training adaptations are specific to the type, intensity, and volume of training performed?
- Overload principle
- SAID principle (Correct answer)
- Reversibility principle
- GAS principle
Correct answer: SAID principle
The SAID (Specific Adaptation to Imposed Demands) principle holds that the body adapts specifically to the demands placed upon it.
Question 4: A 16-week off-season program is divided into anatomical adaptation, hypertrophy, strength, and peaking phases. This structure is an example of:
- Daily undulating periodization
- Block periodization
- Linear macrocycle periodization (Correct answer)
- Conjugate periodization
Correct answer: Linear macrocycle periodization
A sequential progression through distinct phases within a macrocycle (off-season) is the hallmark of linear (classic) periodization.
Question 5: Which of the following is the MOST accurate definition of a 'mesocycle' in periodization?
- A single training session
- A full competitive season lasting 9–12 months
- A training block typically lasting 3–6 weeks (Correct answer)
- A two-a-day training protocol
Correct answer: A training block typically lasting 3–6 weeks
A mesocycle is a medium-term training block, typically 3–6 weeks, nested within the larger macrocycle.
Question 6: An athlete demonstrates a sticking point early in the concentric phase of the bench press. Which supplemental exercise BEST addresses this weakness?
- Incline dumbbell fly
- Board press (2-board)
- Pin press from the chest (Correct answer)
- Decline barbell bench press
Correct answer: Pin press from the chest
A pin press set at the sticking point allows the athlete to train specifically at the weakest range of motion with maximal intent.
Question 7: In a resistance training context, what does the term 'volume load' represent?
- The number of sets performed per exercise
- Total reps multiplied by load (sets × reps × weight) (Correct answer)
- The percentage of 1RM used in a session
- The total number of exercises performed per session
Correct answer: Total reps multiplied by load (sets × reps × weight)
Volume load = sets × reps × weight lifted, providing a comprehensive measure of the total mechanical work performed.
NSCA CSCS Anaerobic Training Program Design 3
During the strength-power phase of an annual plan, which rep range is MOST commonly prescribed?