SCS Strength Training Program Design 4 — Questions and Answers
Question 1: Which of the following BEST defines the term 'training specificity' in program design?
- Using a wide variety of exercises to prevent boredom
- Designing training that closely matches the demands of the target sport or performance goal (Correct answer)
- Ensuring athletes train every major muscle group equally
- Prioritizing injury prevention over performance outcomes
Correct answer: Designing training that closely matches the demands of the target sport or performance goal
Specificity (SAID principle) states that adaptations are specific to the type, intensity, and pattern of training stimulus applied.
Question 2: When assessing readiness to increase load in a linear progression model, which criterion is MOST commonly used?
- Athlete reports feeling ready to lift more
- Athlete completes all prescribed sets and reps with good form (Correct answer)
- A minimum of 4 weeks has elapsed at the current load
- Heart rate returns to baseline within 90 seconds of a set
Correct answer: Athlete completes all prescribed sets and reps with good form
In linear progression, load is increased when the athlete successfully completes all prescribed reps across all sets with acceptable technique.
Question 3: An athlete's 1RM back squat is 200 kg. Using 70% of 1RM for a hypertrophy block, what load should be prescribed?
- 120 kg
- 130 kg
- 140 kg (Correct answer)
- 150 kg
Correct answer: 140 kg
70% of 200 kg = 140 kg, which falls within the moderate-intensity range that supports hypertrophic adaptations.
Question 4: Which periodization model is MOST suitable for an athlete with multiple competitions spread evenly throughout the year?
- Traditional linear periodization with a single annual peak
- Conjugate periodization maintaining multiple qualities simultaneously (Correct answer)
- Block periodization with one long accumulation phase
- Undulating periodization with a single annual competition peak
Correct answer: Conjugate periodization maintaining multiple qualities simultaneously
Conjugate (concurrent) periodization trains multiple physical qualities together, making it ideal when athletes must stay competition-ready year-round.
Question 5: What effect does a slow eccentric tempo (e.g., 4–6 seconds) PRIMARILY have on a strength training set?
- Decreases total time under tension
- Increases mechanical stress and metabolic demand, promoting hypertrophy (Correct answer)
- Maximally recruits type I slow-twitch muscle fibers only
- Reduces the neural drive required for the exercise
Correct answer: Increases mechanical stress and metabolic demand, promoting hypertrophy
A prolonged eccentric phase increases time under tension, creating greater mechanical and metabolic stress that is highly conducive to hypertrophic adaptations.
Question 6: In program design, 'intensity distribution' across a mesocycle typically follows which pattern for optimal strength development?
- Intensity remains constant while volume fluctuates
- Both intensity and volume increase linearly each week
- Volume decreases as intensity increases toward the end of the block (Correct answer)
- Intensity decreases each week to allow recovery
Correct answer: Volume decreases as intensity increases toward the end of the block
In most strength mesocycles, volume is highest early and tapers while intensity increases, peaking near competition or testing.
Question 7: Which of the following is an example of a 'compound' (multi-joint) exercise that should typically be prioritized early in a strength training session?
- Triceps pushdown
- Leg extension
- Barbell deadlift (Correct answer)
- Seated calf raise
Correct answer: Barbell deadlift
The barbell deadlift is a multi-joint movement requiring coordination of the hips, knees, and spine and should be performed when the athlete is freshest.
SCS Strength Training Program Design 4
Which of the following BEST defines the term 'training specificity' in program design?