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

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?

Accepted Answer

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

Answer

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?

Accepted Answer

To systematically vary training stress to optimize performance and prevent overtraining

Answer

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?

Accepted Answer

1-2 minutes

Answer

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?

Accepted Answer

Antagonist superset

Answer

An antagonist superset pairs exercises for opposing muscle groups (e.g., biceps curls and triceps extensions) performed consecutively, exploiting reciprocal inhibition for efficiency.

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test

NSCA CSCS - NSCA Certified Strength and Conditioning Specialist Practice Test

NSCA CSCS Resistance Training Program Design 2