Strength Training Program Design Flashcards

Which energy system is MOST active during a maximal 1RM attempt lasting approximately 1–3 seconds?

Answer: Phosphocreatine (ATP-PCr) system

The phosphocreatine system provides immediate, high-power ATP for efforts lasting fewer than 10 seconds, including single maximal lifts.

A sports conditioning specialist designs a program using 'accommodating resistance' (bands or chains). What is the PRIMARY purpose?

Answer: Matching resistance to the athlete's strength curve throughout the range of motion

Bands and chains add resistance at joint angles where athletes are mechanically strongest, ensuring maximal tension throughout the entire range of motion.

An athlete transitions from an off-season program to an in-season maintenance program. Which adjustment is MOST appropriate?

Answer: Reduce training frequency and volume while maintaining intensity

During the competitive season, lower volume and frequency with maintained intensity is sufficient to preserve strength adaptations while reducing fatigue.

What does 'relative strength' measure in an athlete?

Answer: Strength expressed as a ratio of force produced to body mass

Relative strength normalizes strength output to body mass, making it useful for comparing athletes of different sizes and for weight-class sports.

Which of the following BEST describes 'volume load' in a resistance training program?

Answer: Sets × repetitions × load (kg or lb)

Volume load (also called tonnage) is calculated as sets × reps × load and provides a comprehensive measure of total mechanical work performed.

An SCS practitioner observes that an athlete's strength gains have plateaued for 3 weeks despite consistent training. Which strategy is MOST appropriate?

Answer: Introduce a variation stimulus such as changing exercises, tempo, or loading scheme

When accommodation occurs and gains plateau, varying the training stimulus (exercise selection, loading, or tempo) breaks the adaptation plateau without detraining.

Which of the following BEST illustrates the 'principle of individuality' when designing strength training programs?

Answer: Adjusting exercise selection, load, and volume based on each athlete's training history and genetics

The principle of individuality recognizes that athletes respond differently to identical stimuli due to genetics, training history, and recovery capacity, requiring individualized programming.