SCS Conditioning Techniques & Program Design 2 — Questions and Answers
Question 1: Which training method involves alternating between high-intensity exercise and complete rest, as opposed to active recovery periods?
- Fartlek training
- High-intensity interval training (HIIT) (Correct answer)
- Tempo training
- Circuit training
Correct answer: High-intensity interval training (HIIT)
HIIT alternates between maximal or near-maximal effort bursts and complete rest, unlike Fartlek which uses varied-pace continuous movement.
Question 2: The SAID principle (Specific Adaptation to Imposed Demands) most directly supports which programming decision?
- Increasing total training volume each week
- Matching training modalities to the demands of the sport (Correct answer)
- Ensuring adequate rest between sessions
- Varying exercise selection every four weeks
Correct answer: Matching training modalities to the demands of the sport
SAID states that the body adapts specifically to the type of stress placed on it, so training must mirror sport-specific movement patterns and energy systems.
Question 3: A soccer player completes 6 × 30-second sprints with 90-second rest intervals. What work-to-rest ratio does this represent?
- 1:1
- 1:2
- 1:3 (Correct answer)
- 1:4
Correct answer: 1:3
30 seconds of work followed by 90 seconds of rest equals a 1:3 work-to-rest ratio.
Question 4: Which periodization model divides the annual plan into macrocycles, mesocycles, and microcycles?
- Undulating periodization
- Block periodization
- Linear periodization
- Traditional (classic) periodization (Correct answer)
Correct answer: Traditional (classic) periodization
Traditional (classic) periodization, originally developed by Matveyev, organizes training into hierarchical time units: macrocycle, mesocycle, and microcycle.
Question 5: During the preparatory phase of an annual training plan, what is the primary training emphasis?
- Peak performance and competition readiness
- General physical preparation and high volume (Correct answer)
- Maintenance of fitness with low volume
- Sport-specific skill refinement only
Correct answer: General physical preparation and high volume
The preparatory (off-season) phase focuses on general physical preparation with high training volume to build the aerobic and strength base.
Question 6: Which energy system is the primary contributor during a 400-meter sprint lasting approximately 50–60 seconds?
- ATP-PCr (phosphagen) system
- Glycolytic system (Correct answer)
- Oxidative (aerobic) system
- Equal contribution from all three systems
Correct answer: Glycolytic system
Activities lasting 30–120 seconds rely predominantly on the glycolytic (lactic acid) system for energy production.
Question 7: What is the primary purpose of an accumulation block in block periodization?
- Peaking for competition with high-intensity, low-volume work
- Building a high-volume workload to develop general capacities (Correct answer)
- Transitioning between sport seasons with reduced loads
- Focusing exclusively on sport-specific technical skills
Correct answer: Building a high-volume workload to develop general capacities
The accumulation block uses high volume and moderate intensity to develop foundational physical qualities before transitioning to intensification.
SCS Conditioning Techniques & Program Design 2
Which training method involves alternating between high-intensity exercise and complete rest, as opposed to active recovery periods?