SCS Strength Training Program Design 5 — Questions and Answers
Question 1: Which energy system is MOST active during a maximal 1RM attempt lasting approximately 1–3 seconds?
- Glycolytic (lactic acid) system
- Oxidative (aerobic) system
- Phosphocreatine (ATP-PCr) system (Correct answer)
- Gluconeogenic pathway
Correct answer: Phosphocreatine (ATP-PCr) system
The phosphocreatine system provides immediate, high-power ATP for efforts lasting fewer than 10 seconds, including single maximal lifts.
Question 2: A sports conditioning specialist designs a program using 'accommodating resistance' (bands or chains). What is the PRIMARY purpose?
- Reducing total training volume to prevent overtraining
- Matching resistance to the athlete's strength curve throughout the range of motion (Correct answer)
- Increasing cardiovascular demand of strength exercises
- Eliminating the need for spotter assistance
Correct answer: Matching resistance to the athlete's strength curve throughout the range of motion
Bands and chains add resistance at joint angles where athletes are mechanically strongest, ensuring maximal tension throughout the entire range of motion.
Question 3: An athlete transitions from an off-season program to an in-season maintenance program. Which adjustment is MOST appropriate?
- Increase training volume by 20% to maintain gains
- Reduce training frequency and volume while maintaining intensity (Correct answer)
- Eliminate all resistance training to prioritize sport practice
- Shift to exclusively bodyweight exercises
Correct answer: Reduce training frequency and volume while maintaining intensity
During the competitive season, lower volume and frequency with maintained intensity is sufficient to preserve strength adaptations while reducing fatigue.
Question 4: What does 'relative strength' measure in an athlete?
- Maximum force regardless of body weight
- Strength expressed as a ratio of force produced to body mass (Correct answer)
- The total weight lifted across all exercises in a session
- Strength compared to the athlete's previous personal record
Correct answer: Strength expressed as a ratio of force produced to body mass
Relative strength normalizes strength output to body mass, making it useful for comparing athletes of different sizes and for weight-class sports.
Question 5: Which of the following BEST describes 'volume load' in a resistance training program?
- The maximum weight lifted in a single session
- The total number of repetitions performed per session
- Sets × repetitions × load (kg or lb) (Correct answer)
- The number of exercises performed per muscle group
Correct answer: Sets × repetitions × load (kg or lb)
Volume load (also called tonnage) is calculated as sets × reps × load and provides a comprehensive measure of total mechanical work performed.
Question 6: An SCS practitioner observes that an athlete's strength gains have plateaued for 3 weeks despite consistent training. Which strategy is MOST appropriate?
- Immediately test a new 1RM to re-establish baselines
- Continue the same program for another 4 weeks without changes
- Introduce a variation stimulus such as changing exercises, tempo, or loading scheme (Correct answer)
- Reduce intensity to 50% 1RM for 2 weeks before resuming
Correct answer: Introduce a variation stimulus such as changing exercises, tempo, or loading scheme
When accommodation occurs and gains plateau, varying the training stimulus (exercise selection, loading, or tempo) breaks the adaptation plateau without detraining.
Question 7: Which of the following BEST illustrates the 'principle of individuality' when designing strength training programs?
- Using the same standardized program for all athletes on the team
- Adjusting exercise selection, load, and volume based on each athlete's training history and genetics (Correct answer)
- Ensuring all athletes perform the same number of sets and reps
- Prescribing intensity based solely on the athlete's sport position
Correct answer: Adjusting exercise selection, load, and volume based on each athlete's training history and genetics
The principle of individuality recognizes that athletes respond differently to identical stimuli due to genetics, training history, and recovery capacity, requiring individualized programming.
SCS Strength Training Program Design 5
Which energy system is MOST active during a maximal 1RM attempt lasting approximately 1–3 seconds?