Real Essentials of Strength and Conditioning Exam Questions & Answers
1 Introduction
This guide equips Grade 9–12 students with a thorough resource for mastering strength and conditioning in IEB Physical
Education or Sports Science exams. It offers advanced explanations, real-world applications, and refactored, precise exam
questions with detailed answers and helpers, strictly focusing on strength and conditioning principles. Verified as of May
28, 2025, at 11:31 AM EAT, use it alongside IEB textbooks and past papers for optimal preparation.
2 Strength and Conditioning Core Principles
2.1 Definition
Strength and conditioning is a systematic approach to enhancing athletic performance through resistance training, cardio-
vascular exercise, and mobility work, aiming to improve strength, power, endurance, agility, and injury prevention.
2.2 Key Components
• Strength: Maximum force generation (e.g., 140kg squat).
• Power: Rapid force application (e.g., 70cm box jump).
• Endurance: Prolonged effort capacity (e.g., 10km run in 40min).
• Agility: Quick directional shifts (e.g., 4.2s T-test).
• Mobility: Joint range of motion (e.g., 180° hip flexibility).
2.3 Training Principles
Progressive Overload: Incrementally increase load (e.g., Variation: Change exercises (e.g., barbell to dumbbell squats)
5kg/week to deadlifts) to drive muscle adaptation. to avoid stagnation.
Specificity: Align training with sport demands (e.g., sprint Individualization: Customize programs for fitness levels
drills for speed). (e.g., beginner vs. advanced).
Recovery: Allow 48–72h between sessions for muscle re- Periodization: Cycle phases (e.g., hypertrophy, strength,
pair. power) for peak performance.
Example: A rugby player uses power cleans to boost tackle IEB Focus: Design sport-specific programs using princi-
force. ples.
3 Training Methods
3.1 Resistance Training
Builds strength and power:
• Compound Movements: Bench press, squats (e.g., 4x8 at 75% 1RM).
• Isolation Movements: Leg extensions (e.g., 3x12 at 25kg).
3.2 Cardiovascular Training
Enhances endurance:
• Aerobic: Steady-state cycling (e.g., 65% max heart rate, 50min).
• Anaerobic: Intervals (e.g., 10x30s sprints at 90% max effort).
3.3 Plyometrics and Mobility
Plyometrics (e.g., depth jumps) boost power; mobility work (e.g., dynamic lunges, 30s holds) improves flexibility.
1
, 3.4 IEB Focus
Apply methods to specific sports, understanding physiological effects.
4 Program Design and Safety
4.1 Design Process
• Assessment: Measure baselines (e.g., 1RM deadlift at 120kg).
• Goals: Set targets (e.g., increase deadlift to 150kg in 12 weeks).
• Structure: Plan sets/reps (e.g., 4x6 at 80% 1RM), rest (120s), and phases (4-week power).
4.2 Safety Protocols
• Form: Maintain proper technique (e.g., neutral spine in squats).
• Warm-Up: 5–10min dynamic stretches reduce injury risk.
• Supervision: Use spotters for heavy lifts (e.g., 90% 1RM).
4.3 Example
A swimmer’s program includes pull-ups (strength), interval sprints (endurance), and shoulder stretches (mobility), with
bi-weekly progress tracking.
5 Strength vs. Conditioning
5.1 Comparison
Aspect Strength Conditioning
Focus Force generation Endurance/stamina
Examples Squats, deadlifts Interval running, cycling
Goal Maximize power Enhance cardiovascular capacity
Training High load, low reps Moderate load, high volume
Metrics 1RM (e.g., 150kg bench press) VO2 max (e.g., 52mL/kg/min)
5.2 IEB Focus
Design programs balancing strength and conditioning for specific sports.
6 Advanced Exam Questions and Answers
6.1 Question Set 1: Core Principles
6.1.1 Question 1.1 (5 marks) 6.1.1 Question 1.3 (7 marks)
Define strength and conditioning and analyze how progres- A school’s volleyball team struggles with weak blocks. Pro-
sive overload and specificity enhance performance for a bas- pose a strength training intervention with precise specifica-
ketball player. tions and justify its benefits.
Answer: Strength and conditioning is a structured method Answer: Implement a 12-week program with overhead presses
to improve athletic performance via resistance, cardiovas- (4x8 at 70% 1RM, e.g., 50kg, 90s rest) and medicine ball
cular, and mobility training. **Progressive overload** in- slams (3x10 with 6kg ball, 60s rest). Overhead presses build
creases training intensity (e.g., adding 5kg/week to squats, shoulder strength, increasing block force by 12% (e.g., block
from 80kg to 100kg), boosting leg strength by 15% (e.g., height from 2.8m to 3.14m). Slams enhance upper-body
vertical jump from 60cm to 69cm) for better dunks. **Speci- power for explosive blocks. This intervention improves block-
ficity** ensures training mimics basketball movements (e.g., ing effectiveness, aligning with IEB volleyball goals.
lateral bounds for defense), improving agility by 10% (e.g., Helper: Specify exercises with metrics; justify for block-
T-test from 4.5s to 4.05s). Both principles enhance power ing. See IEB past papers.
and court movement. Steps:
Helper: Define S&C; apply principles to basketball with 1 Propose presses and slams with specs.
2
1 Introduction
This guide equips Grade 9–12 students with a thorough resource for mastering strength and conditioning in IEB Physical
Education or Sports Science exams. It offers advanced explanations, real-world applications, and refactored, precise exam
questions with detailed answers and helpers, strictly focusing on strength and conditioning principles. Verified as of May
28, 2025, at 11:31 AM EAT, use it alongside IEB textbooks and past papers for optimal preparation.
2 Strength and Conditioning Core Principles
2.1 Definition
Strength and conditioning is a systematic approach to enhancing athletic performance through resistance training, cardio-
vascular exercise, and mobility work, aiming to improve strength, power, endurance, agility, and injury prevention.
2.2 Key Components
• Strength: Maximum force generation (e.g., 140kg squat).
• Power: Rapid force application (e.g., 70cm box jump).
• Endurance: Prolonged effort capacity (e.g., 10km run in 40min).
• Agility: Quick directional shifts (e.g., 4.2s T-test).
• Mobility: Joint range of motion (e.g., 180° hip flexibility).
2.3 Training Principles
Progressive Overload: Incrementally increase load (e.g., Variation: Change exercises (e.g., barbell to dumbbell squats)
5kg/week to deadlifts) to drive muscle adaptation. to avoid stagnation.
Specificity: Align training with sport demands (e.g., sprint Individualization: Customize programs for fitness levels
drills for speed). (e.g., beginner vs. advanced).
Recovery: Allow 48–72h between sessions for muscle re- Periodization: Cycle phases (e.g., hypertrophy, strength,
pair. power) for peak performance.
Example: A rugby player uses power cleans to boost tackle IEB Focus: Design sport-specific programs using princi-
force. ples.
3 Training Methods
3.1 Resistance Training
Builds strength and power:
• Compound Movements: Bench press, squats (e.g., 4x8 at 75% 1RM).
• Isolation Movements: Leg extensions (e.g., 3x12 at 25kg).
3.2 Cardiovascular Training
Enhances endurance:
• Aerobic: Steady-state cycling (e.g., 65% max heart rate, 50min).
• Anaerobic: Intervals (e.g., 10x30s sprints at 90% max effort).
3.3 Plyometrics and Mobility
Plyometrics (e.g., depth jumps) boost power; mobility work (e.g., dynamic lunges, 30s holds) improves flexibility.
1
, 3.4 IEB Focus
Apply methods to specific sports, understanding physiological effects.
4 Program Design and Safety
4.1 Design Process
• Assessment: Measure baselines (e.g., 1RM deadlift at 120kg).
• Goals: Set targets (e.g., increase deadlift to 150kg in 12 weeks).
• Structure: Plan sets/reps (e.g., 4x6 at 80% 1RM), rest (120s), and phases (4-week power).
4.2 Safety Protocols
• Form: Maintain proper technique (e.g., neutral spine in squats).
• Warm-Up: 5–10min dynamic stretches reduce injury risk.
• Supervision: Use spotters for heavy lifts (e.g., 90% 1RM).
4.3 Example
A swimmer’s program includes pull-ups (strength), interval sprints (endurance), and shoulder stretches (mobility), with
bi-weekly progress tracking.
5 Strength vs. Conditioning
5.1 Comparison
Aspect Strength Conditioning
Focus Force generation Endurance/stamina
Examples Squats, deadlifts Interval running, cycling
Goal Maximize power Enhance cardiovascular capacity
Training High load, low reps Moderate load, high volume
Metrics 1RM (e.g., 150kg bench press) VO2 max (e.g., 52mL/kg/min)
5.2 IEB Focus
Design programs balancing strength and conditioning for specific sports.
6 Advanced Exam Questions and Answers
6.1 Question Set 1: Core Principles
6.1.1 Question 1.1 (5 marks) 6.1.1 Question 1.3 (7 marks)
Define strength and conditioning and analyze how progres- A school’s volleyball team struggles with weak blocks. Pro-
sive overload and specificity enhance performance for a bas- pose a strength training intervention with precise specifica-
ketball player. tions and justify its benefits.
Answer: Strength and conditioning is a structured method Answer: Implement a 12-week program with overhead presses
to improve athletic performance via resistance, cardiovas- (4x8 at 70% 1RM, e.g., 50kg, 90s rest) and medicine ball
cular, and mobility training. **Progressive overload** in- slams (3x10 with 6kg ball, 60s rest). Overhead presses build
creases training intensity (e.g., adding 5kg/week to squats, shoulder strength, increasing block force by 12% (e.g., block
from 80kg to 100kg), boosting leg strength by 15% (e.g., height from 2.8m to 3.14m). Slams enhance upper-body
vertical jump from 60cm to 69cm) for better dunks. **Speci- power for explosive blocks. This intervention improves block-
ficity** ensures training mimics basketball movements (e.g., ing effectiveness, aligning with IEB volleyball goals.
lateral bounds for defense), improving agility by 10% (e.g., Helper: Specify exercises with metrics; justify for block-
T-test from 4.5s to 4.05s). Both principles enhance power ing. See IEB past papers.
and court movement. Steps:
Helper: Define S&C; apply principles to basketball with 1 Propose presses and slams with specs.
2
