CIC Strength & Conditioning Fundamentals 4 — Questions and Answers
Question 1: During a plyometric box jump, the amortization phase refers to:
- The take-off push against the ground
- The flight time when the athlete is airborne
- The brief ground contact between landing and take-off (Correct answer)
- The recovery period between jumps
Correct answer: The brief ground contact between landing and take-off
The amortization phase is the transition from eccentric (landing) to concentric (jumping) muscle action and should be minimized for maximum power output.
Question 2: According to NSCA guidelines, plyometric training for high school athletes should be preceded by the ability to perform:
- A 40-yard dash under 5 seconds
- A back squat of at least 1.5× body weight
- Foundational strength and basic movement competency (Correct answer)
- Six weeks of aerobic base training only
Correct answer: Foundational strength and basic movement competency
NSCA recommends athletes demonstrate basic strength and movement competency before beginning plyometric programs to reduce injury risk.
Question 3: Which macronutrient is the PRIMARY fuel source during moderate-to-high intensity exercise?
- Fat
- Protein
- Carbohydrate (Correct answer)
- Alcohol
Correct answer: Carbohydrate
Carbohydrates (as muscle and liver glycogen) are the dominant fuel at exercise intensities above ~60% VO2 max.
Question 4: A coach wants to improve an athlete's rate of force development (RFD). Which training method is MOST effective?
- High-volume bodybuilding hypertrophy training
- Low-intensity steady-state cardio
- Olympic lifting and ballistic power exercises (Correct answer)
- Isometric holds at 20% of 1RM
Correct answer: Olympic lifting and ballistic power exercises
Olympic lifts (cleans, snatches) and ballistic exercises require maximum force in minimum time, directly training RFD.
Question 5: When designing a training week, what does 'volume load' equal?
- Sets × reps
- Sets × reps × load (kg/lb) (Correct answer)
- Reps × load only
- Number of exercises × total sets
Correct answer: Sets × reps × load (kg/lb)
Volume load = sets × reps × external load, providing a single metric to quantify total mechanical work done in a session or week.
Question 6: Which condition describes excessive training stress without adequate recovery, resulting in persistent performance decline lasting weeks to months?
- Functional overreaching
- Non-functional overreaching
- Overtraining syndrome (Correct answer)
- Delayed-onset muscle soreness
Correct answer: Overtraining syndrome
Overtraining syndrome involves prolonged performance decrements (months) due to chronic imbalance between training load and recovery.
Question 7: The 'Valsalva maneuver' during heavy resistance training involves:
- Exhaling sharply at the start of the concentric phase
- Inhaling deeply and holding breath to stabilize the spine under load (Correct answer)
- Breathing rapidly to increase oxygen supply during a set
- Pursed-lip breathing to control exertion
Correct answer: Inhaling deeply and holding breath to stabilize the spine under load
The Valsalva maneuver involves a breath-hold against a closed glottis, which increases intra-abdominal pressure and stabilizes the spine during maximal lifts.
CIC Strength & Conditioning Fundamentals 4
During a plyometric box jump, the amortization phase refers to: