ESSENTIALS OF STRENGTH TRAINING AND
CONDITIONING 2026 MOCK PAPER
COMPREHENSIVE REVIEW NOTES ANALYTICAL
SUMMARY
◉ S.A.I.D.
Answer: Specific Adaptations to Imposed Demands. The underlying
principle is the type of demand placed on the body dictates the type
of adaptation that will occur.
◉ Overload.
Answer: The principle of overload as utilized by the S&C coach
means assigning a workout or training program of greater intensity
than the athlete is accustomed too.
◉ How can the S&C coach apply the principle of overload?.
Answer: Increasing the loads assigned, increasing the number of
sessions per week, adding exercises or sets, or any combination of
these
◉ Progression.
Answer: To continue producing higher levels of performance, the
intensity of the training must become progressively greater. The
, principle of Progression when applied correctly, promotes long term
training benefits.
◉ What are the 7 program design variables that a resistance training
program should recognize?.
Answer: 1. Needs Analysis 2. Exercise selection 3. Training
frequency 4. Exercise order 5. Training load and repetitions 6.
Volume 7. Rest periods
◉ Define a "well conditioned, healthy athlete?".
Answer: The athlete is in good shape for his/her respective sport,
has no musculoskeletal dysfunction and has been cleared for
training & competition by the sports medicine staff.
◉ What is a needs analysis and why does the S&C coach need to
perform this task?.
Answer: The strength and conditioning professionals first task is to
perform a needs analysis, a two stage process that includes an
evaluation of the requirements and characteristics of the sport and
an assessment of the athlete. Doing a needs analysis allows the S&C
coach to design a program specific to the sports requirements and
characteristics, while evaluating the athlete allows the S&C coach to
identify any musculoskeletal dysfunctions or anomalies.
◉ Needs Analysis: Evaluation of the Sport.
CONDITIONING 2026 MOCK PAPER
COMPREHENSIVE REVIEW NOTES ANALYTICAL
SUMMARY
◉ S.A.I.D.
Answer: Specific Adaptations to Imposed Demands. The underlying
principle is the type of demand placed on the body dictates the type
of adaptation that will occur.
◉ Overload.
Answer: The principle of overload as utilized by the S&C coach
means assigning a workout or training program of greater intensity
than the athlete is accustomed too.
◉ How can the S&C coach apply the principle of overload?.
Answer: Increasing the loads assigned, increasing the number of
sessions per week, adding exercises or sets, or any combination of
these
◉ Progression.
Answer: To continue producing higher levels of performance, the
intensity of the training must become progressively greater. The
, principle of Progression when applied correctly, promotes long term
training benefits.
◉ What are the 7 program design variables that a resistance training
program should recognize?.
Answer: 1. Needs Analysis 2. Exercise selection 3. Training
frequency 4. Exercise order 5. Training load and repetitions 6.
Volume 7. Rest periods
◉ Define a "well conditioned, healthy athlete?".
Answer: The athlete is in good shape for his/her respective sport,
has no musculoskeletal dysfunction and has been cleared for
training & competition by the sports medicine staff.
◉ What is a needs analysis and why does the S&C coach need to
perform this task?.
Answer: The strength and conditioning professionals first task is to
perform a needs analysis, a two stage process that includes an
evaluation of the requirements and characteristics of the sport and
an assessment of the athlete. Doing a needs analysis allows the S&C
coach to design a program specific to the sports requirements and
characteristics, while evaluating the athlete allows the S&C coach to
identify any musculoskeletal dysfunctions or anomalies.
◉ Needs Analysis: Evaluation of the Sport.
