NSCA CSCS Resistance Training Program Design 2 — Questions and Answers
Question 1: What load range does the NSCA recommend for power training using Olympic weightlifting variations such as the hang power clean?
- 30-45% 1RM
- 50-65% 1RM
- 75-85% 1RM (Correct answer)
- 90-100% 1RM
Correct answer: 75-85% 1RM
Power training with Olympic lifting variations uses 75-85% 1RM to optimize power output by balancing sufficient resistance with adequate bar velocity.
Question 2: What is the primary benefit of performing compound (multi-joint) exercises before isolation (single-joint) exercises in a training session?
- It reduces injury risk by pre-fatiguing synergist muscles first
- It ensures the target muscle groups receive maximal stimulus when energy is highest (Correct answer)
- It increases total metabolic demand of the workout
- It allows greater exercise variety throughout the session
Correct answer: It ensures the target muscle groups receive maximal stimulus when energy is highest
Compound exercises require greater energy, coordination, and neural drive, so they should be performed when these resources are at their peak early in the session.
Question 3: What is the primary purpose of periodization in resistance training program design?
- To progressively reduce total training volume over time
- To systematically vary training stress to optimize performance and prevent overtraining (Correct answer)
- To increase training intensity every session
- To eliminate the need for recovery periods
Correct answer: To systematically vary training stress to optimize performance and prevent overtraining
Periodization systematically varies training variables (volume, intensity, frequency) across planned time cycles to optimize adaptations and prevent overtraining or staleness.
Question 4: What is the recommended rest interval between sets for hypertrophy-focused resistance training?
- Less than 30 seconds
- 1-2 minutes (Correct answer)
- 3-5 minutes
- 5-7 minutes
Correct answer: 1-2 minutes
Hypertrophy training uses 1-2 minute rest periods to maintain metabolic stress and growth hormone release while allowing partial recovery to sustain training volume.
Question 5: Which training method involves performing two exercises targeting opposing muscle groups back-to-back with minimal rest?
- Circuit training
- Antagonist superset (Correct answer)
- Compound set
- Drop set
Correct answer: Antagonist superset
An antagonist superset pairs exercises for opposing muscle groups (e.g., biceps curls and triceps extensions) performed consecutively, exploiting reciprocal inhibition for efficiency.
Question 6: What training frequency (days/week) is recommended for advanced resistance-trained athletes according to NSCA guidelines?
- 2 days per week
- 3 days per week
- ≥4 days per week (Correct answer)
- 7 days per week
Correct answer: ≥4 days per week
Advanced athletes require 4 or more training sessions per week to provide sufficient stimulus for continued adaptation due to their higher training tolerance and capacity.
Question 7: In resistance training program design, what does the term 'progressive overload' refer to?
- Using the heaviest possible load every training session
- Gradually and systematically increasing training demands over time to drive continued adaptation (Correct answer)
- Overloading one muscle group while neglecting others
- Performing all exercises to failure at every session
Correct answer: Gradually and systematically increasing training demands over time to drive continued adaptation
Progressive overload involves systematically increasing training demands (load, volume, frequency) over time to continually challenge the body and drive further adaptations.
NSCA CSCS Resistance Training Program Design 2
What load range does the NSCA recommend for power training using Olympic weightlifting variations such as the hang power clean?