SCS Sport-Specific Training Methods 5 — Questions and Answers
Question 1: Which strength training exercise is MOST biomechanically similar to the acceleration phase of a sprint?
- Leg extension machine at slow tempo
- Sled push at 75–80% body mass load (Correct answer)
- Seated hamstring curl
- Smith machine squat at controlled tempo
Correct answer: Sled push at 75–80% body mass load
A heavy sled push replicates the forward lean, triple extension, and horizontal force application characteristic of sprint acceleration mechanics.
Question 2: A sport conditioning specialist is designing a program for a collegiate rowing team. Which energy system should receive the GREATEST training emphasis?
- ATP-PCr system
- Glycolytic system only
- Oxidative system with contributions from glycolysis (Correct answer)
- Creatine phosphate resynthesis only
Correct answer: Oxidative system with contributions from glycolysis
A 2000m rowing race lasting ~6–7 minutes draws approximately 70–80% of energy from the oxidative system with significant glycolytic contribution.
Question 3: Which is the CORRECT order for introducing plyometric progressions to a previously untrained athlete?
- Depth jumps → box jumps → two-foot ankle hops → bounding
- Two-foot ankle hops → box jumps → bounding → depth jumps (Correct answer)
- Bounding → depth jumps → two-foot ankle hops → box jumps
- Box jumps → bounding → depth jumps → two-foot ankle hops
Correct answer: Two-foot ankle hops → box jumps → bounding → depth jumps
Plyometric progressions should move from low-intensity bilateral hops to moderate box work, then to bounding, and finally to high-intensity depth jumps as the athlete develops landing mechanics and reactivity.
Question 4: A golfer wants to add distance off the tee. Which biomotor quality has the HIGHEST priority in their sport-specific conditioning program?
- Muscular endurance
- Rotational power and rate of force development (Correct answer)
- Static flexibility of the lumbar spine alone
- Absolute maximal strength with no power component
Correct answer: Rotational power and rate of force development
Club head speed—which drives ball distance—depends on rotational power and the rate at which force is generated through the kinetic chain.
Question 5: Which physiological adaptation MOST directly explains why repeated-sprint ability improves after sport-specific conditioning?
- Increased bone mineral density
- Enhanced phosphocreatine resynthesis rate and buffering capacity (Correct answer)
- Greater type I muscle fiber hypertrophy
- Reduced cardiac output at rest
Correct answer: Enhanced phosphocreatine resynthesis rate and buffering capacity
Faster PCr resynthesis and improved lactate buffering allow athletes to recover more quickly between sprints and maintain higher power outputs across repeated efforts.
Question 6: A high school basketball coach asks about the BEST time to implement sport-specific agility drills in the annual training plan. Which answer is CORRECT?
- Only during the off-season when there are no games
- Throughout the year, with higher volume in pre-season and maintenance during the in-season (Correct answer)
- Exclusively during the in-season when sport-specific demands are highest
- Only in the post-season for active recovery purposes
Correct answer: Throughout the year, with higher volume in pre-season and maintenance during the in-season
Sport-specific agility work should be integrated year-round, with volume and intensity peaks in the pre-season and reduced volume during competition to prevent fatigue.
Question 7: Which training variable is MOST important to manipulate when progressing a youth athlete's sport-specific conditioning program to prevent overuse injury?
- Increasing training intensity by 30% every week
- Gradually increasing weekly volume by no more than 10% per week (Correct answer)
- Doubling the number of sessions in the first month
- Prioritizing maximal effort on every training day
Correct answer: Gradually increasing weekly volume by no more than 10% per week
The 10% rule limits weekly volume increases to reduce cumulative load and overuse injury risk in developing athletes.
SCS Sport-Specific Training Methods 5
Which strength training exercise is MOST biomechanically similar to the acceleration phase of a sprint?