Sport-Specific Training Methods Flashcards

Which strength training exercise is MOST biomechanically similar to the acceleration phase of a sprint?

Answer: Sled push at 75–80% body mass load

A heavy sled push replicates the forward lean, triple extension, and horizontal force application characteristic of sprint acceleration mechanics.

A sport conditioning specialist is designing a program for a collegiate rowing team. Which energy system should receive the GREATEST training emphasis?

Answer: Oxidative system with contributions from glycolysis

A 2000m rowing race lasting ~6–7 minutes draws approximately 70–80% of energy from the oxidative system with significant glycolytic contribution.

Which is the CORRECT order for introducing plyometric progressions to a previously untrained athlete?

Answer: Two-foot ankle hops → box jumps → bounding → depth jumps

Plyometric progressions should move from low-intensity bilateral hops to moderate box work, then to bounding, and finally to high-intensity depth jumps as the athlete develops landing mechanics and reactivity.

A golfer wants to add distance off the tee. Which biomotor quality has the HIGHEST priority in their sport-specific conditioning program?

Answer: Rotational power and rate of force development

Club head speed—which drives ball distance—depends on rotational power and the rate at which force is generated through the kinetic chain.

Which physiological adaptation MOST directly explains why repeated-sprint ability improves after sport-specific conditioning?

Answer: Enhanced phosphocreatine resynthesis rate and buffering capacity

Faster PCr resynthesis and improved lactate buffering allow athletes to recover more quickly between sprints and maintain higher power outputs across repeated efforts.

A high school basketball coach asks about the BEST time to implement sport-specific agility drills in the annual training plan. Which answer is CORRECT?

Answer: Throughout the year, with higher volume in pre-season and maintenance during the in-season

Sport-specific agility work should be integrated year-round, with volume and intensity peaks in the pre-season and reduced volume during competition to prevent fatigue.

Which training variable is MOST important to manipulate when progressing a youth athlete's sport-specific conditioning program to prevent overuse injury?

Answer: Gradually increasing weekly volume by no more than 10% per week

The 10% rule limits weekly volume increases to reduce cumulative load and overuse injury risk in developing athletes.