1|Page
ISSA- STRENGTH TRAINING & CONDITIONING QUESTIONS
AND CORRECT VERIFIED ANSWERS
strategic implementation of specific training phases, which use variables such as
rest periods, training volume, and exercise selection to focus on adaptations. These
phases—preparatory, competitive, and transition—are based on an athlete's season
of sport or competition. - Answer: Periodization
Linear Periodization - Answer: an inverse relationship exists between volume and
intensity. In the early stages of the off-season, an athlete performs the highest
volume of work with a low intensity, and skill and technique training are
minimized at this time. During the months leading up to the season, intensity and
skill training increase as volume decreases. Once the season begins, athletes are
close to their highest level of intensity and lowest level of volume. This helps to
build explosive power for their sport while allowing time and energy for practice
or competition. As the season progresses, volume and intensity decrease to manage
fatigue while skill training increases. At the end of the season, volume and
intensity significantly decrease, or training ceases, to promote recovery.
LINEAR PERIODIZATION - Answer: training progression with an inverse
relationship between volume and intensity.
NONLINEAR PERIODIZATION (NLP): - Answer: A training progression with
variable training volume and intensities.
Conjugate periodization - Answer: consists of training two or more strength
qualities during a week and works well with powerlifters and explosive athletes.
Programs alternate between upper- and lower-body workouts throughout the week,
allowing athletes to perform higher volumes of work for each movement pattern or
major muscle group. With nonlinear periodization athletes can improve one fitness
quality, such as maximal strength, without losing other strength qualities.
CONJUGATE PERIODIZATION - Answer: Training two or more strength
qualities during a week.
Undulating periodization - Answer: varies in volume and intensity during each
workout or week. With daily undulating programs, the parameters change each day
, 2|Page
or in each workout. With weekly undulating programs, the parameters change each
week.
UNDULATING PERIODIZATION - Answer: a training program varying volume
and intensity during each workout or week.
TAPERING - Answer: To counteract training fatigue, an athlete's training can
often be tapered to achieve peak performance at the time of competition.
The preparation phase consists of the following three components, each relating to
a level of specificity for a given sport:
General physical preparation (GPP)
Specific physical preparation (SPP)
Sport-specific preparation (SSP) - Answer:
The GPP component consists of activities that are not specific to the demands of a
sport (e.g., multijoint hypertrophy training). - Answer:
The SPP component involves activities more specific to the demands of the sport
and focuses on fitness qualities such as single-leg strength and explosive power in
the posterior chain. - Answer:
The SSP component consists of exercises closely mimicking movements and
fitness qualities a sport requires. - Answer:
Training volume in the SSP phase is lower than in the SPP phase, and athletes
achieve a high intensity by applying maximal acceleration to the lifts where noted.
- Answer:
In the competition phase, two full-body workouts per week are programmed using
basic strength exercises. - Answer:
block periodization - Answer: programming strategy to develop or maintain one
strength quality over the course of two to four weeks. An example of this is a three-
week phase of 3 sets x 3-5 reps twice per week with loads varying between 80 and
90 percent of 1RM to develop maximal strength, followed by a new block and
goal, such as a two-week phase of 3 sets x 6-12 reps to maintain muscle mass.
block periodization - Answer: Training periods of two to four weeks focused on a
single strength quality.
ISSA- STRENGTH TRAINING & CONDITIONING QUESTIONS
AND CORRECT VERIFIED ANSWERS
strategic implementation of specific training phases, which use variables such as
rest periods, training volume, and exercise selection to focus on adaptations. These
phases—preparatory, competitive, and transition—are based on an athlete's season
of sport or competition. - Answer: Periodization
Linear Periodization - Answer: an inverse relationship exists between volume and
intensity. In the early stages of the off-season, an athlete performs the highest
volume of work with a low intensity, and skill and technique training are
minimized at this time. During the months leading up to the season, intensity and
skill training increase as volume decreases. Once the season begins, athletes are
close to their highest level of intensity and lowest level of volume. This helps to
build explosive power for their sport while allowing time and energy for practice
or competition. As the season progresses, volume and intensity decrease to manage
fatigue while skill training increases. At the end of the season, volume and
intensity significantly decrease, or training ceases, to promote recovery.
LINEAR PERIODIZATION - Answer: training progression with an inverse
relationship between volume and intensity.
NONLINEAR PERIODIZATION (NLP): - Answer: A training progression with
variable training volume and intensities.
Conjugate periodization - Answer: consists of training two or more strength
qualities during a week and works well with powerlifters and explosive athletes.
Programs alternate between upper- and lower-body workouts throughout the week,
allowing athletes to perform higher volumes of work for each movement pattern or
major muscle group. With nonlinear periodization athletes can improve one fitness
quality, such as maximal strength, without losing other strength qualities.
CONJUGATE PERIODIZATION - Answer: Training two or more strength
qualities during a week.
Undulating periodization - Answer: varies in volume and intensity during each
workout or week. With daily undulating programs, the parameters change each day
, 2|Page
or in each workout. With weekly undulating programs, the parameters change each
week.
UNDULATING PERIODIZATION - Answer: a training program varying volume
and intensity during each workout or week.
TAPERING - Answer: To counteract training fatigue, an athlete's training can
often be tapered to achieve peak performance at the time of competition.
The preparation phase consists of the following three components, each relating to
a level of specificity for a given sport:
General physical preparation (GPP)
Specific physical preparation (SPP)
Sport-specific preparation (SSP) - Answer:
The GPP component consists of activities that are not specific to the demands of a
sport (e.g., multijoint hypertrophy training). - Answer:
The SPP component involves activities more specific to the demands of the sport
and focuses on fitness qualities such as single-leg strength and explosive power in
the posterior chain. - Answer:
The SSP component consists of exercises closely mimicking movements and
fitness qualities a sport requires. - Answer:
Training volume in the SSP phase is lower than in the SPP phase, and athletes
achieve a high intensity by applying maximal acceleration to the lifts where noted.
- Answer:
In the competition phase, two full-body workouts per week are programmed using
basic strength exercises. - Answer:
block periodization - Answer: programming strategy to develop or maintain one
strength quality over the course of two to four weeks. An example of this is a three-
week phase of 3 sets x 3-5 reps twice per week with loads varying between 80 and
90 percent of 1RM to develop maximal strength, followed by a new block and
goal, such as a two-week phase of 3 sets x 6-12 reps to maintain muscle mass.
block periodization - Answer: Training periods of two to four weeks focused on a
single strength quality.
