SCS Conditioning Techniques & Program Design 4

Question 1

A basketball player needs to improve explosive first-step quickness. Which training method provides the most direct transfer?

Accepted Answer

Depth jumps and reactive bounding drills

Answer

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:

Accepted Answer

The lowest training volume that still produces the desired adaptation

Answer

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?

Accepted Answer

Heart rate reserve (HRR) method

Answer

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?

Accepted Answer

Strength training performed first, endurance training later in the day or on separate days

Answer

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?

Accepted Answer

Volume (sets × reps)

Answer

Volume (total sets and reps) is typically the first variable increased when applying progressive overload before advancing to higher intensities.

(SCS) Sports Conditioning Specialist Certification Practice Test

(SCS) Sports Conditioning Specialist Certification Practice Test

SCS Conditioning Techniques & Program Design 4