Cscs - Program Design Exam Prep

Front 1

What are the various modes of aerobic exercise?

Back 1

Cycling, running, swimming

Front 2

What are various modes of anaerobic exercise?

Back 2

Core, multi-joint, assistance, sport specific

Front 3

What are the various modes of resistance training exercises?

Back 3

Core, multi-joint, assistance

Front 4

What are the various modes of flexibility training?

Back 4

Active and passive stretching, ballistic stretch, static stretch, dynamic stretch

Front 5

Under what circumstances would a particular mode of exercise be chosen?

Back 5

Activities that mimic as closely as possible the movement pattern employed in competition

Front 6

How does resistance training load and volume relate to the goal of training?

Back 6

Strength-greater than 85% of 1 RM, less than 6 reps, 2-6 sets. Power single event-80-90% of 1RM, 1-2 reps, 3-5 sets. Power multi event-75-85% of 1RM, 3-5 reps, 3-5 sets. Hypertrophy-67-85% of 1RM, 6-12 reps, 3-6 sets. Muscular Endurance- less than 67% of 1RM, 12 reps or greater, 2-3 sets

Front 7

How does aerobic training intensity relate to the goal of training?

Back 7

The higher the exercise intensity the shorter the exercise duration. Monitoring VO2max compared to O2 consumption is the best measure of intensity.

Front 8

How does the interval training work:rest ratio relate to the goal of training?

Back 8

Work:rest ratio is 1:1. Work intervals should be 3-5 minutes and involves exercises at an intensity close to VO2max

Front 9

How should resistance training and plyometric training be applied together in a training program?

Back 9

Combine lower body resistance with upper body plyo and vise versa. Complex training can be incorporated with combines heavy resistance with plyo but must follow some strict guidelines. See page 423

Front 10

What are positive and negative effects of combining different training modes in a training program?

Back 10

Injuries, overtraining, loss of power or speed are some negatives. Helps with sports that have an aerobic and anaerobic component, prepares athletes for competition more realistically.

Front 11

How does concurrent resistance and aerobic training affect strength gains? Cardiovascular gains?

Back 11

Power and strength can be reduced when combining a resistance and aerobic program. However it appears cardiovascular gains are not affected negatively and may actually improve with some resistance training.

Front 12

What exercises are most appropriate for a specific sport movement (tennis forehand, shot put, etc)?

Back 12

Various see study material

Front 13

What muscle groups are involved during specific sport movements?

Back 13

Various see study material

Front 14

What training mode(s) are most specific to particular sport activities?

Back 14

Various see study material

Front 15

What muscles are involved during a resistance training exercise? Flexibility? Plyometric?

Back 15

Various see study material

Front 16

How do similar exercises affect muscle recruitment (incline vs flat bench press, etc)?

Back 16

Various see study material

Front 17

How does a change in an exercise result in a change of the involved muscle?

Back 17

Various see study material

Front 18

What is a closed kinetic chain movement or exercise?

Back 18

One is which the terminal point meets with considerable resistance that prohibits or restrains its free motion; that is the distal joint is stationary.

Front 19

What is an open kinetic chain movement or exercise?

Back 19

Use a combination of successively arranged joints in which the terminal joint is free to move; open kinetic chain exercises allow for greater concentration on an isolated joint or muscle.

Front 20

How are exercises prescribed based on the type of kinetic chain movement?

Back 20

Closed exercises are usually more functionally and primarily, but not always, involve the lower body (squats, etc). Open exercises (leg extension, sprinting) are good for injured and rehab athletes.

Front 21

How is muscle balance determined?

Back 21

Does not mean equal strength always, just a proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or muscle group

Front 22

Why is muscle balance important?

Back 22

To decrease a risk of injury and maximize performance

Front 23

How does muscle imbalance increase the risk of injury?

Back 23

A disparity between the strength of the agonist muscle and antagonist will cause the weaker of the two to pull or strain disproportionately which may result in injury. Stronger quads the hams can cause the hams to pull when running is an example

Front 24

How can muscle balance be avoided?

Back 24

By utilizing proper exercise selection that has the proper ratio of strength, power, muscular endurance from one muscle group to the other. Does not mean equal strength.

Front 25

What exercises should be emphasized to remedy muscle imbalance across a joint?

Back 25

Curls vs Tri, Squats vs SL Deadlift, Bench Press vs Lat Pull down, etc.

Front 26

Why is exercise order important?

Back 26

Because exercises need to be arranged so that an athlete's maximal force capabilities are available to complete a set with proper exercise technique.

Front 27

How does exercise order change throughout the training cycle?

Back 27

Off-season routines can be split to increase training time without increasing days. Pre-season training the frequency is decreased from the off-season to allow more time to apply to the specific sport skill. In-season need to be planned so they don't affect the athlete's performance on days of competition, less frequency.

Front 28

How does exercise order change based on the goal of training?

Back 28

A push-pull order is good for athletes coming back from rehab. Super & Compound Sets are good for conditioned athletes and are time efficient. Upper & Lower are good for untrained athletes and are time efficient as well.

Front 29

What are the methods for arranging resistance training exercises within a training session?

Back 29

Core (multi-joint) exercises receive priority as they have direct application to the sport. Assistance exercises (single) are less important and are good for rehab or injury prevention. Structural exercise is a core exercise and involves posture, power exercise is a structural exercise that is performed very quickly or explosively.

Front 30

Why should a particular exercise order be chosen over another?

Back 30

A push-pull order is good for athletes coming back from rehab. Super & Compound Sets are good for conditioned athletes and are time efficient. Upper & Lower are good for untrained athletes and are time efficient as well.

Front 31

When should the flexibility, plyometric, aerobic, warm-up, and cool-down exercises be performed during the training session?

Back 31

Warm-up, plyo, aerobic, cool-down, flexibility

Front 32

How is a rep max used to determine training loads?

Back 32

Loads are calculated as a % of a tested or estimated 1RM; training loads are specifically determined from multiple-RM testing

Front 33

Is the assignment of training loads different based on the exercise? Explain.

Back 33

Yes. Depending on the area of the body and the training goals, different loads can be assigned (75% of 1RM for upper body, 85% of 1RM for lower body) for different exercises affecting the different parts of the body. Different for Core and assistance exercises.

Front 34

What is the importance of determining an athlete's rep max (1RM or 10RM)?

Back 34

Knowing the 1RM or 10RM allows the trainer to assign proper training loads based off of a % of the RM. See table 15.7 on page 394

Front 35

What steps are involved when determining an athlete's rep max (1RM or 10RM)?

Back 35

A common strategy for testing is to conduct a 1RM test in several core exercises and use multiple-RM testing for assistance exercises.

Front 36

How is the rep max test chosen (1RM vs 10RM)?

Back 36

A common strategy for testing is to conduct a 1RM test in several core exercises and use multiple-RM testing for assistance exercises for sufficiently trained athletes. For untrained multiple-RM is needed instead of 1RM. 1RM should not be used for exercises that cannot provide valid and reliable data.

Front 37

How does the training load relate to the goal of training?

Back 37

Specific load and rep assignments via the RM continuum, a percentage of 1RM, or the results of multiple-RM testing can be applied to reach the training goal. Also the movement and physiological analysis of the sport and priorities of the sport season play a part. See table 15.9 page 401

Front 38

How does training load relate to training volume?

Back 38

Volume is based directly on the athlete's training goal. Usually the more volume the less load and vise versa. See table 15.11 page 406.

Front 39

How are intensities (HR, RPE) established for aerobic endurance training?

Back 39

The higher the intensity the shorter exercise duration. Monitoring O2 consumption during exercise to determine VO2max or measuring blood lactate are the best ways to establish proper intensity.

Front 40

How does the target HR change with different modes of aerobic training (long slow distance, interval training)?

Back 40

For LSD 80% of max HR so you will be in the THR zone a longer period of time (about 40 mins or so). Interval training is close to VO2max. See pages 498-499

Front 41

What is training volume?

Back 41

It is the total amount of weight lifted in a training session.

Front 42

What are the different measures of training volume? How are they calculated?

Back 42

Rep-Volume is total number of reps in a session
Load-Volume is total number of sets x reps x weight. Ex - 2 sets of 10 reps with 50 pounds = 1000 pounds.

Front 43

What activities or sports require training with high volumes? Low volumes?

Back 43

Strength less that 6 reps, 2-6 sets.
Power single 1-2 reps, 3-5 sets.
Power multi 3-5 reps, 3-5 sets.
Hypertrophy 6-12 reps, 3-6 sets.
Muscular endurance more that 12 reps, 2-3 sets

Front 44

How can training volume be manipulated to meet training goals (hypertrophy, etc)?

Back 44

Strength less that 6 reps, 2-6 sets.
Power single 1-2 reps, 3-5 sets.
Power multi 3-5 reps, 3-5 sets.
Hypertrophy 6-12 reps, 3-6 sets.
Muscular endurance more that 12 reps, 2-3 sets

Front 45

How does training volume relate to the goal of training?

Back 45

Volume is based directly on the athlete's training goal.

Front 46

How does volume relate to training status?

Back 46

For a beginner only 1-2 sets to start then add more sets as they progress until they reach the goals on table 15.11 page 406.

Front 47

How do the duration of the work and rest periods relate to the goal of training? To the involved energy systems?

Back 47

See table 2.7 on page 37. Phosphagen 5-10 secs of work; 1:12 to 1:20 ratio of rest. Fast Glycolysis 15-30 secs of work; 1:3 to 1:5 ratio of rest. Fast Glycolysis and Oxidative 1-3 mins of work; 1:3 to 1:4 ratio of rest. Oxidative greater 3 mins of work; 1:1 to 1:3 ratio of rest.

Front 48

How are the work:rest ratios assigned based on the goal of training? Of the involved energy systems?

Back 48

Strength 2-5 minutes of rest
Power - Single and Multi event 2-5 minutes of rest
Hypertrophy 30 seconds - 1.5 minutes of rest
Muscular Endurance less than 30 seconds of rest

Front 49

What type of recovery method (passive or active) is recommended?

Back 49

Passive recovery especially after long duration and/or high intensity training sessions

Front 50

How does training frequency relate to the goal of training?

Back 50

It is the number of training sessions completed in a given time period, usually a week. The athlete's training status, sport season, projected exercise loads, types of exercises and other concurrent activities must be taken into account.

Front 51

How is frequency assigned based on the goal of training?

Back 51

Strength- 3 days a week, at least one but no more than 3 days of rest between. Plyometrics-2 to 4 a week, at least 48-72 hours of rest between. Aerobic-more than twice a week to increase VO2max but at least 1 day a week of rest.

Front 52

How does exercise progression relate to an athlete's current training status?

Back 52

The higher the athlete's condition or experience the more progression, however no more than 10% of the workload each week. Once higher levels of fitness are obtained only exercise intensity manipulation will allow progression.

Front 53

When and how (absolute or relative changes) should an athlete's training intensity, duration or frequency be increased?

Back 53

Depending on the season or the athlete's goal see table 18.5 pg 501. It is a relative change process. During off-season frequency is high, duration long, intensity is low to moderate. Preseason frequency very high, duration moderate to long, and intensity moderate to high. In-season frequency high, duration short, intensity low, Postseason frequency moderate, duration short, intensity low. This is an aerobic example.

Front 54

How does exercise progression relate to the goal of training?

Back 54

As an athlete adapts to training a strategy must be implemented for advancing exercise loads so the improvements will continue over time.

Front 55

What criteria should a strength and conditioning professional use to evaluate an athlete to determine proper exercise progression?

Back 55

Resistance is the 2 for 2 rule: perform 2 or more reps over last rep goal for a given exercise in the last two consecutive workouts, weight of 2.5-10% can be added. For aerobics heart rate, ratings of perceived exertion, METs or VO2max.

Front 56

What is periodization? What physiological responses are the basis of the periodization model?

Back 56

A preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program. The responses are from the GAS which is 3 phases: shock/alarm, resistance, exhaustion. Causes the body to be confused and to adapt to changes placed on it.

Front 57

What are the various periodization phases and what are they typical goals of each?

Back 57

Preparatory-base level of conditioning to increase tolerances to higher levels of training. First Transition-low intensity and volume for a week or so until the next phase. Competition-Very high intensity and low volume training and practicing in skill and game techniques. Second Transition-active rest and focuses on non-structured, non-sport activities, low intensity and volume.

Front 58

How do training volume and intensity change during the 4 sport season phases?

Back 58

Depending on the season or the athlete's goal see table 18.5 pg 501. It is a relative change process. During off-season frequency is high, duration long, intensity is low to moderate. Preseason frequency very high, duration moderate to long, and intensity moderate to high. In-season frequency high, duration short, intensity low, Postseason frequency moderate, duration short, intensity low. This is an aerobic example.

Front 59

How do these volume and intensity assignments vary based on a certain sport?

Back 59

See examples on page 385 etc.

Front 60

What is a needs analysis? How is it used to design a sport-specific training program?

Back 60

A 2-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete. It is the first step in designing any exercise program.

Front 61

During what phase should sport-specific exercises be integrated into the periodization program?

Back 61

Competition Phase

Front 62

How do a sport's requirements help determine the training focus of a certain sport season?

Back 62

Through a needs analysis of the sport in question which include a movement, physiological, and injury analysis proper focus is placed on what is needed and how long each season should last depending on the nature of the sport and number of competitions.

Front 63

What is the training focus of an athlete just beginning a sport-specific training program?

Back 63

To establish a base line of condition to prepare them for more intense exercise routines and sport specific tasks.

Front 64

In what ways is an experienced athlete's training program different from a beginner's program?

Back 64

Advance athletes invariably train closer to their abilities and have smaller adaptational windows, their volume and intensity assignments are consistently higher.

Front 65

What forms of exercise are appropriate during the rehab process?

Back 65

Inflamation Phase-no exercise involving the injuried area
Repair Phase-Isometric pain free exercises. Isokinetic and isotonic exercises can be used. Remodeling Phase-Functional training like joint-angle specific strengthening, velocity-specific, closed kinetic chain exercises, and exercises that enhance neuromuscular control.

Front 66

How can exercises be modified based on movement restrictions or contraindications caused by injury?

Back 66

Example of an athlete who needs to strengthen his upper body but has a shoulder injury in which a bench press may aggravate it. You would work in a different type of bench press (incline) or a different exercise altogether.

Front 67

If an area has been injured, what other body system (cardiovascular, muscular) must be addressed to maintain fitness level?

Back 67

Strategies to maintain cardiorespiratory fitness must be implemented during the inflammatory phase. Depending on the injury depends on the appropriate training program.