AAU AAU Strength & Conditioning Fundamentals 1 — Questions and Answers
Question 1: Which of the following best defines the principle of progressive overload in strength training?
- Performing the same workout every day to build consistency
- Gradually increasing training stress over time to continue driving adaptation (Correct answer)
- Alternating between heavy and light days in random order
- Reducing weight lifted as athletes become more fatigued
Correct answer: Gradually increasing training stress over time to continue driving adaptation
Progressive overload involves systematically increasing training volume, intensity, or frequency to continually challenge the body and promote adaptation.
Question 2: What does the term 'one-repetition maximum' (1RM) refer to in strength and conditioning?
- The maximum number of reps completed in one minute
- The heaviest load an athlete can lift for a single complete repetition (Correct answer)
- The optimal rep range for muscle hypertrophy
- The minimum weight needed to trigger a training response
Correct answer: The heaviest load an athlete can lift for a single complete repetition
A 1RM is the maximum amount of weight an athlete can successfully lift for one complete repetition with proper form.
Question 3: Which energy system is primarily used during a short, maximal-effort sprint lasting under 10 seconds?
- Aerobic (oxidative) system
- Glycolytic (lactic acid) system
- Phosphocreatine (ATP-PCr) system (Correct answer)
- Beta-oxidation fatty acid system
Correct answer: Phosphocreatine (ATP-PCr) system
The ATP-PCr (phosphocreatine) system supplies immediate energy for high-intensity efforts lasting up to approximately 10 seconds.
Question 4: What is the primary purpose of a dynamic warm-up before an athletic training session?
- To exhaust athletes before the main workout begins
- To increase core body temperature and prepare the neuromuscular system for performance (Correct answer)
- To stretch muscles to their maximum range of motion using static holds
- To measure baseline fitness levels before each session
Correct answer: To increase core body temperature and prepare the neuromuscular system for performance
A dynamic warm-up elevates body temperature and activates the neuromuscular system, reducing injury risk and improving performance readiness.
Question 5: Which training variable refers to the total amount of work performed in a session, typically measured as sets × reps × load?
- Intensity
- Frequency
- Volume (Correct answer)
- Density
Correct answer: Volume
Training volume quantifies the total workload by multiplying sets, repetitions, and load, giving a comprehensive measure of the overall stress applied.
Question 6: When designing a resistance training program for a youth AAU athlete, which factor should be prioritized above all others?
- Maximizing load as quickly as possible
- Proper movement mechanics and technique before adding resistance (Correct answer)
- Achieving adult strength benchmarks within one season
- Competing with other athletes on maximum lift days
Correct answer: Proper movement mechanics and technique before adding resistance
Teaching and reinforcing correct movement mechanics must come first with youth athletes to establish safe, effective training habits before increasing loads.
AAU AAU Strength & Conditioning Fundamentals 1
Which of the following best defines the principle of progressive overload in strength training?