NSCA CSCS Resistance Training Program Design 2

Question 1

What load range does the NSCA recommend for power training using Olympic weightlifting variations such as the hang power clean?

Accepted Answer

75-85% 1RM

Answer

30-45% 1RM

Answer

50-65% 1RM

Answer

90-100% 1RM

Question 2

What is the primary benefit of performing compound (multi-joint) exercises before isolation (single-joint) exercises in a training session?

Accepted Answer

It ensures the target muscle groups receive maximal stimulus when energy is highest

Answer

It reduces injury risk by pre-fatiguing synergist muscles first

Answer

It increases total metabolic demand of the workout

Answer

It allows greater exercise variety throughout the session

Question 3

What is the primary purpose of periodization in resistance training program design?

Accepted Answer

To systematically vary training stress to optimize performance and prevent overtraining

Answer

To progressively reduce total training volume over time

Answer

To increase training intensity every session

Answer

To eliminate the need for recovery periods

Question 4

What is the recommended rest interval between sets for hypertrophy-focused resistance training?

Accepted Answer

1-2 minutes

Answer

Less than 30 seconds

Answer

3-5 minutes

Answer

5-7 minutes

Question 5

Which training method involves performing two exercises targeting opposing muscle groups back-to-back with minimal rest?

Accepted Answer

Antagonist superset

Answer

Circuit training

Answer

Compound set

Answer

Drop set

Question 6

What training frequency (days/week) is recommended for advanced resistance-trained athletes according to NSCA guidelines?

Accepted Answer

≥4 days per week

Answer

2 days per week

Answer

3 days per week

Answer

7 days per week

Question 7

In resistance training program design, what does the term 'progressive overload' refer to?

Accepted Answer

Gradually and systematically increasing training demands over time to drive continued adaptation

Answer

Using the heaviest possible load every training session

Answer

Overloading one muscle group while neglecting others

Answer

Performing all exercises to failure at every session