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Program Design & Implementation Flashcards

6 cards from real CSCS practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 6 Program Design & Implementation flashcards as text

  1. Using the NSCA's principle of progressive overload, which variable should be increased FIRST before adding sets or frequency?

    Answer: Resistance (load)

    NSCA guidelines recommend progressing load first. Once the upper end of the target rep range is consistently achieved with good form, increase the load by 2-10%, then adjust volume (sets), then frequency.

  2. For a collegiate football lineman during the competitive season, which training phase is most appropriate?

    Answer: Maintenance phase (2-3 sets x 6-8 reps at 80-85% 1RM)

    During the competitive season, the goal shifts to maintaining off-season gains with minimal fatigue. A maintenance phase uses moderate volume and intensity to preserve adaptations without compromising recovery for competition.

  3. What does 'undulating periodization' (also called nonlinear periodization) refer to in program design?

    Answer: Varying training volume and intensity within a single week or session

    Undulating (nonlinear) periodization varies rep ranges and intensities within a given week (daily undulating) or between weeks, allowing multiple training qualities to be developed simultaneously rather than sequentially.

  4. For developing maximal power output, the NSCA recommends training at what percentage of 1RM?

    Answer: 50-70% 1RM performed with maximal intended velocity

    Power equals force times velocity. Peak power output occurs at moderate loads (approximately 30-70% 1RM) performed with maximal intended velocity. Very heavy loads reduce velocity and very light loads reduce force, both lowering power output.

  5. What is the recommended rest interval between sets for an athlete performing 1-3 repetitions at 95% of 1RM to maximize strength gains?

    Answer: 3-5 minutes or more

    Near-maximal and maximal effort sets require 3-5 or more minutes of rest for near-complete PCr resynthesis and neuromuscular recovery to maintain performance quality across all sets.

  6. Which training variable, when held constant, most distinguishes a hypertrophy mesocycle from a strength mesocycle in traditional linear periodization?

    Answer: Rep range and relative intensity

    Rep range and relative intensity are the defining variables: hypertrophy uses 6-12 reps at 67-85% 1RM while strength uses 1-6 reps at 85-100% 1RM.