NSCA CSCS Resistance Training Program Design 1 — Questions and Answers
Question 1: What rest interval is recommended between sets when training for maximal strength using loads of 85-100% 1RM?
- 30-60 seconds
- 2-5 minutes (Correct answer)
- 1-2 minutes
- 5-10 minutes
Correct answer: 2-5 minutes
Maximal strength training requires 2-5 minutes of rest to allow adequate phosphagen system recovery for subsequent high-intensity sets.
Question 2: According to NSCA guidelines, which repetition range is primarily associated with hypertrophy adaptations?
- 1-5 reps
- 6-12 reps (Correct answer)
- 15-20 reps
- 20-30 reps
Correct answer: 6-12 reps
The 6-12 repetition range at moderate loads (67-85% 1RM) optimizes the combination of mechanical tension and metabolic stress needed for hypertrophy.
Question 3: Which of the following best defines training volume in resistance training?
- The speed at which an exercise is performed
- The total sets multiplied by reps multiplied by load lifted (Correct answer)
- The maximum weight lifted in a single repetition
- The number of exercises performed per session
Correct answer: The total sets multiplied by reps multiplied by load lifted
Training volume is calculated as sets × repetitions × load, representing the total mechanical work performed during a session.
Question 4: What is the recommended training frequency for beginners starting a resistance training program according to NSCA guidelines?
- 1 day per week
- 2-3 days per week (Correct answer)
- 4-5 days per week
- 6-7 days per week
Correct answer: 2-3 days per week
Beginners are recommended to train 2-3 days per week, which provides sufficient stimulus for adaptation while allowing adequate recovery between sessions.
Question 5: Which exercise ordering principle states that large muscle group exercises should precede small muscle group exercises?
- Priority training principle
- Specificity principle
- Large-to-small muscle group order (Correct answer)
- Compound-after-isolation principle
Correct answer: Large-to-small muscle group order
Training large muscle groups before small muscle groups ensures the most demanding exercises are performed when energy and neural drive are at their peak.
Question 6: What repetition range does the NSCA recommend for developing muscular endurance?
- 1-5 reps
- 6-12 reps
- 8-10 reps
- ≥12 reps with loads ≤67% 1RM (Correct answer)
Correct answer: ≥12 reps with loads ≤67% 1RM
Muscular endurance training uses light loads (≤67% 1RM) for ≥12 repetitions with short rest intervals to improve the muscle's resistance to fatigue.
Question 7: What is the primary purpose of the 1-repetition maximum (1RM) test in resistance training program design?
- To determine an athlete's aerobic capacity
- To establish a baseline for calculating training loads at various percentages (Correct answer)
- To assess flexibility and range of motion
- To measure body composition changes
Correct answer: To establish a baseline for calculating training loads at various percentages
The 1RM test establishes the maximum load an athlete can lift once with proper technique, which serves as the reference for prescribing training loads at specific percentages.
NSCA CSCS Resistance Training Program Design 1
What rest interval is recommended between sets when training for maximal strength using loads of 85-100% 1RM?