NSCA CSCS Anaerobic Training Program Design 4 — Questions and Answers
Question 1: A sprinter's program prescribes plyometric depth jumps with a box height of 0.75 m. If the athlete cannot rebound within 0.25 seconds of ground contact, the coach should:
- Increase box height to improve loading stimulus
- Decrease box height until reactive strength improves (Correct answer)
- Add a weighted vest to increase overload
- Replace depth jumps with bilateral squats
Correct answer: Decrease box height until reactive strength improves
Ground contact time exceeding 0.25 seconds indicates insufficient reactive strength; lowering box height reduces eccentric loading to a manageable level.
Question 2: Which energy system is the PRIMARY contributor during a 400-meter sprint?
- Phosphagen system
- Glycolytic system (Correct answer)
- Oxidative system
- Adenylate kinase pathway
Correct answer: Glycolytic system
A 400-meter sprint (approximately 45–60 seconds) relies primarily on fast glycolysis for ATP resynthesis.
Question 3: When designing a resistance training program, the concept of 'exercise order' recommends placing which type of exercise FIRST?
- Isolation exercises targeting the weakest muscle
- Large-muscle, multi-joint power exercises (Correct answer)
- Assistance exercises for the core
- Unilateral exercises for the non-dominant limb
Correct answer: Large-muscle, multi-joint power exercises
Power exercises require maximum neural drive and technique precision and should be performed first when the athlete is freshest.
Question 4: What is the PRIMARY purpose of the anatomical adaptation phase at the beginning of an annual training plan?
- Maximize 1RM in all major lifts
- Develop a broad base of muscular fitness and connective tissue tolerance (Correct answer)
- Peak performance for early-season competition
- Eliminate all aerobic training to focus on anaerobic capacity
Correct answer: Develop a broad base of muscular fitness and connective tissue tolerance
The anatomical adaptation phase uses moderate loads and volume to condition tendons, ligaments, and muscles for heavier training ahead.
Question 5: A coach uses a 3:1 loading-to-deload week ratio. The purpose of the deload week is to:
- Test 1RM levels to assess progress
- Reduce accumulated fatigue and allow supercompensation (Correct answer)
- Maintain competition-level performance year-round
- Introduce new exercises to prevent boredom
Correct answer: Reduce accumulated fatigue and allow supercompensation
Planned deloads reduce fatigue so that supercompensation can occur, resulting in a higher performance level when training resumes.
Question 6: Which training method involves performing a heavy resistance exercise immediately followed by a biomechanically similar explosive exercise?
- Superset training
- Complex training (contrast method) (Correct answer)
- Circuit training
- Cluster set training
Correct answer: Complex training (contrast method)
Complex (or contrast) training pairs a heavy compound lift with a plyometric or ballistic exercise to exploit post-activation potentiation.
Question 7: An athlete is classified as an intermediate lifter. According to NSCA guidelines, which training frequency is MOST appropriate for resistance training?
- 1–2 days per week
- 2–3 days per week
- 3–4 days per week (Correct answer)
- 5–6 days per week
Correct answer: 3–4 days per week
Intermediate lifters typically train 3–4 days per week, allowing sufficient stimulus while providing adequate recovery between sessions.
NSCA CSCS Anaerobic Training Program Design 4
A sprinter's program prescribes plyometric depth jumps with a box height of 0.75 m.
If the athlete cannot rebound within 0.25 seconds of ground contact, the coach should: