SCS Sport-Specific Training Methods 2 — Questions and Answers
Question 1: Which energy system is the PRIMARY source for a 400-meter sprint in track and field?
- Oxidative phosphorylation
- ATP-PCr system
- Glycolytic system (Correct answer)
- Beta-oxidation
Correct answer: Glycolytic system
The glycolytic (lactic acid) system dominates energy production for high-intensity efforts lasting approximately 30–120 seconds, such as a 400m sprint.
Question 2: A basketball player repeatedly jumps and lands during practice. Which landing mechanics cue BEST reduces anterior cruciate ligament (ACL) injury risk?
- Land with knees fully extended
- Land with a stiff ankle and flat foot
- Land with hips and knees flexed, soft ankle (Correct answer)
- Land toe-to-heel with knees caved inward
Correct answer: Land with hips and knees flexed, soft ankle
Soft landings with hip and knee flexion distribute ground reaction forces and reduce valgus stress on the ACL.
Question 3: For a soccer midfielder who covers 8–12 km per match, which training modality BEST builds the required aerobic base?
- Maximal strength training 5 days per week
- High-intensity interval training (HIIT) mimicking match work-to-rest ratios (Correct answer)
- Static stretching sessions of 45 minutes daily
- Single-effort maximal sprint work only
Correct answer: High-intensity interval training (HIIT) mimicking match work-to-rest ratios
HIIT protocols that replicate soccer's intermittent high-intensity demand improve VO₂max and repeated-sprint ability simultaneously.
Question 4: A swim coach wants to improve a backstroke swimmer's underwater dolphin kick efficiency. Which dryland training exercise MOST directly transfers to this skill?
- Barbell back squat
- Core stability planks with hip extension (Correct answer)
- Seated leg press
- Standing calf raises
Correct answer: Core stability planks with hip extension
Core stability with hip extension mimics the kinetic chain used in the undulating dolphin kick, improving neuromuscular transfer.
Question 5: Which training method is MOST appropriate for developing rotational power in a baseball pitcher?
- Low-load, high-rep isolation exercises for the shoulder
- Medicine ball rotational throws against a wall (Correct answer)
- Slow eccentric squats at 70% 1RM
- Static hip flexor stretches
Correct answer: Medicine ball rotational throws against a wall
Medicine ball rotational throws develop explosive rotational power through the kinetic chain, directly mimicking the pitching motion.
Question 6: Which principle describes training at the specific joint angles, velocities, and muscle actions used in the target sport?
- Progressive overload
- SAID principle (Specific Adaptation to Imposed Demands) (Correct answer)
- Reversibility
- Periodization
Correct answer: SAID principle (Specific Adaptation to Imposed Demands)
The SAID principle states that the body adapts specifically to the exact demands placed upon it, making exercise selection critical for sport transfer.
Question 7: A tennis player shows decreased serve velocity after a strength block. What is the MOST likely missing training element?
- More maximal strength work at low velocities
- Power and rate-of-force development training (Correct answer)
- Increased static flexibility work
- Hypertrophy training with higher volume
Correct answer: Power and rate-of-force development training
Serve velocity requires rapid force expression; adding power and rate-of-force development training bridges the gap between strength gains and sport speed.
SCS Sport-Specific Training Methods 2
Which energy system is the PRIMARY source for a 400-meter sprint in track and field?