NSCA CSCS Anaerobic Training Program Design 5 — Questions and Answers
Question 1: Which of the following BEST describes the concept of 'specificity of speed' in anaerobic program design?
- Training at exactly 50% of maximum velocity at all times
- Performing sport-specific movements at velocities that match or exceed competition demands (Correct answer)
- Using slow, controlled tempo to build a strength base before speed training
- Avoiding heavy resistance training for speed-sport athletes
Correct answer: Performing sport-specific movements at velocities that match or exceed competition demands
Specificity of speed requires that training movements be performed at velocities similar to those used in competition to ensure neuromuscular transfer.
Question 2: A wrestler is in the preseason and needs to improve anaerobic capacity. Which work-to-rest ratio BEST mimics the energy demands of wrestling and trains the glycolytic system?
- 1:10 (e.g., 10 sec work, 100 sec rest)
- 1:3 (e.g., 30 sec work, 90 sec rest)
- 1:1 (e.g., 45 sec work, 45 sec rest) (Correct answer)
- 2:1 (e.g., 60 sec work, 30 sec rest)
Correct answer: 1:1 (e.g., 45 sec work, 45 sec rest)
A 1:1 work-to-rest ratio at high intensities stresses the glycolytic system and simulates the metabolic demands of a wrestling bout.
Question 3: Which of the following represents a correct application of the principle of progressive overload?
- Performing the same workout every session to build consistency
- Gradually increasing training volume, intensity, or frequency over time (Correct answer)
- Alternating between very high and very low intensity sessions randomly
- Decreasing rest intervals every session regardless of performance
Correct answer: Gradually increasing training volume, intensity, or frequency over time
Progressive overload requires systematically increasing one or more training variables (volume, intensity, frequency) to continually challenge the body.
Question 4: A strength coach notices that an athlete's performance has plateaued despite consistent training. The BEST strategy to break through this plateau is to:
- Maintain exactly the same program for another 4 weeks
- Eliminate all compound lifts and focus on isolation exercises
- Introduce a variation in volume, intensity, or exercise selection (Correct answer)
- Increase training to twice-daily sessions immediately
Correct answer: Introduce a variation in volume, intensity, or exercise selection
Introducing variation in training variables or exercise selection provides a novel stimulus that can disrupt a plateau and stimulate new adaptation.
Question 5: In undulating periodization (daily undulating periodization, DUP), which characteristic distinguishes it from linear periodization?
- Volume and intensity remain constant throughout the program
- Training variables undulate daily or weekly rather than across months (Correct answer)
- Only one lift is trained per session
- Rest intervals are progressively shortened every week
Correct answer: Training variables undulate daily or weekly rather than across months
DUP varies load, volume, and training focus within a week or even daily, contrasting with linear periodization's month-long phase progressions.
Question 6: A strength and conditioning specialist wants to maximize power development in a track and field athlete. Which combination of training methods is MOST effective?
- High-rep endurance training combined with static stretching
- Maximal strength training combined with ballistic/plyometric training (Correct answer)
- Moderate-load bodybuilding training combined with long slow distance running
- Isometric holds combined with low-intensity circuit training
Correct answer: Maximal strength training combined with ballistic/plyometric training
Combining maximal strength training with explosive ballistic or plyometric exercises addresses both the force and velocity components of the power equation (P = F × V).
Question 7: Which of the following is the PRIMARY reason that Olympic weightlifting exercises (e.g., power clean, power snatch) are included in anaerobic training programs for athletes?
- They isolate individual muscle groups more effectively than other exercises
- They develop explosive triple extension and high rates of force development (Correct answer)
- They are easier to learn than traditional squats and deadlifts
- They primarily target the upper body musculature
Correct answer: They develop explosive triple extension and high rates of force development
Olympic lifts train explosive hip, knee, and ankle extension simultaneously with high rates of force development, directly transferring to athletic performance.
NSCA CSCS Anaerobic Training Program Design 5
Which of the following BEST describes the concept of 'specificity of speed' in anaerobic program design?