SCS Conditioning Techniques & Program Design 4 — Questions and Answers
Question 1: A basketball player needs to improve explosive first-step quickness. Which training method provides the most direct transfer?
- Long slow distance running at 60% HRmax
- Resisted sled pushes over 10–20 meters
- Depth jumps and reactive bounding drills (Correct answer)
- Heavy back squats at 90% 1RM
Correct answer: Depth jumps and reactive bounding drills
Depth jumps and reactive bounding train the stretch-shortening cycle and reactive strength, which directly transfer to explosive first-step quickness.
Question 2: The 'minimum effective dose' concept in conditioning programming refers to:
- The lowest training volume that still produces the desired adaptation (Correct answer)
- The maximum intensity that can be sustained for an entire session
- The smallest legal supplement dose permitted by sport organizations
- The fewest rest days needed between competitions
Correct answer: The lowest training volume that still produces the desired adaptation
Minimum effective dose is the least amount of training stimulus required to achieve the target adaptation without unnecessary fatigue or overtraining.
Question 3: Which heart rate zone method uses the Karvonen formula to set training intensity?
- Percentage of maximum heart rate (%HRmax)
- Heart rate reserve (HRR) method (Correct answer)
- Lactate threshold heart rate method
- Talk test heart rate method
Correct answer: Heart rate reserve (HRR) method
The Karvonen formula uses heart rate reserve (HRR = HRmax − HRrest) to calculate target training heart rate zones more accurately than %HRmax alone.
Question 4: In a concurrent training program, which sequence minimizes interference between strength and endurance adaptations?
- Endurance training followed immediately by strength training in the same session
- Strength training performed first, endurance training later in the day or on separate days (Correct answer)
- Endurance and strength performed simultaneously using circuit format
- Strength training only in the morning and endurance only at night on the same day
Correct answer: Strength training performed first, endurance training later in the day or on separate days
Performing strength training first and separating endurance training by at least several hours minimizes the AMPK-mTOR signaling conflict that causes the interference effect.
Question 5: Which variable should be manipulated FIRST when applying progressive overload to a resistance training program?
- Exercise selection
- Training frequency
- Volume (sets × reps) (Correct answer)
- Training intensity (load)
Correct answer: Volume (sets × reps)
Volume (total sets and reps) is typically the first variable increased when applying progressive overload before advancing to higher intensities.
Question 6: A strength and conditioning specialist designs a program with three phases: anatomical adaptation, hypertrophy, and strength. This approach is consistent with which model?
- Daily undulating periodization
- Conjugate method
- Linear (sequential) periodization (Correct answer)
- Triphasic training
Correct answer: Linear (sequential) periodization
Linear periodization progresses sequentially through distinct phases (anatomical adaptation → hypertrophy → strength → power) with gradually increasing intensity.
Question 7: Which assessment is most appropriate for evaluating an athlete's aerobic capacity in a field setting?
- 1-repetition maximum (1RM) back squat
- Wingate anaerobic test
- Yo-Yo Intermittent Recovery Test (Correct answer)
- Vertical jump test
Correct answer: Yo-Yo Intermittent Recovery Test
The Yo-Yo Intermittent Recovery Test is a validated field test for assessing aerobic capacity and repeated sprint ability in team sport athletes.
SCS Conditioning Techniques & Program Design 4
A basketball player needs to improve explosive first-step quickness.
Which training method provides the most direct transfer?