CSCS TEST PAPER ALL QUESTIONS AND ANSWERS
SURE A+
✔✔Undulating or Non-linear Periodization - ✔✔A periodization model alternative that
involves large fluctuations in the load and volume assignments for core exercises
✔✔Linear Periodization - ✔✔- traditional resistance training periodization model with
gradually progressive mesocycle increases in intensity over time
- same # of sets/reps but increase load
✔✔In-season - ✔✔- The Competition Period
- Goal is to reduce fatigue and peak preparedness
✔✔Pre-Season - ✔✔- The First Transition Period
- Focus on strength/Power
✔✔Off-season - ✔✔- The Preparatory Period
- Last about 6 weeks
✔✔Sports Seasons Periods - ✔✔1. The preparatory Period = Off-season
2. First Transition Period = Pre-season
3. Competition Period = In-season
4. Second Transition Period = Post-Season
✔✔Post-Season - ✔✔- The second transition period
- athletes rehab/rest before starting a new annual training plan
- lasts 1-4 weeks
✔✔Maintenance Programs - ✔✔- In competitive period
- trying to maintain during long season
- moderate to high intensity; moderate volumes
- 85-93% 1RM
- 2-5 sets
,3-6 reps
✔✔Tapering - ✔✔The systematic reduction of training duration & intensity combined
with an increased emphasis on technique and nutrition
✔✔Cross-Training - ✔✔- can be used to maintain conditioning when injured or in
recovery phase
- by changing mode, stress is shifted to muscles not normal used
- can be beneficial if training is done at equal intensity/duration compared to normal
training
✔✔Fartlek Training - ✔✔- combination of all (can also cycle of swim)
- easy running (70% VO2 max)
- short fast uphill bursts (85-90% VO2 max)
✔✔Fartlek Training Adaptations - ✔✔- Enhanced VO2 max
- Increased LT
- Improved running economy
- Improved fuel utilization
✔✔High-Intensity Interval Training (HIIT) - ✔✔- Repeated high-intensity bouts, brief rest
periods
- Need several min @ 90% VO2 max to elicit response
- can't rest too long, need to stress anaerobic glycolytic system
- interval >2-3 min, rest <2min
✔✔HIIT Training Adaptations - ✔✔Improved running economy and speed
✔✔Interval Training - ✔✔- Exercise @ intensity close to VO2 max
- Intervals 3-5 min, 1:1 work to rest ratio
- use sparingly, must have decent training base
- allows you to train close to VO2 max for longer times
✔✔Interval Training Adaptations - ✔✔- Increased VO2 max
- Enhances aerobic metabolism
✔✔Pace/Tempo Training - ✔✔- Intensity slightly above competition intensity
- 20/30 min @ LT
- intermittent short intervals with short rest
✔✔Pace/Tempo Training Adaptations - ✔✔- Learn race pace/get body used to it
- Improved running economy
- Increased LT
,✔✔Long, Slow Distance Training (LSD) - ✔✔- Distance greater than competition
- duration 30 min - 2 hours
- intensity 70% of VO2 max
✔✔Long, Slow Distance Training Adaptations - ✔✔- Enhances body's ability to clear
lactate
- Type IIx to Type I
- Increased fat utilization
✔✔Karvonen Method - ✔✔Max HR = 220 - age
HRR = Max HR - Resting HR
Target HR = (HRR x Intensity) + Resting HR
✔✔Heart Rate Reserve (HRR) - ✔✔- The difference between an athlete's max HR and
Resting HR
- HRR = Max HR - Resting HR
✔✔Aerobic Training Program Design Variables - ✔✔1. Exercise Mode
2. Training Frequency
3. Training Intensity
4. Exercise Duration
5. Exercise Progression
✔✔Exercise Economy - ✔✔A measure of the energy cost of activity at a given exercise
velocity.
✔✔Maximal Lactate Steady State - ✔✔- The exercise intensity at which maximal lactate
production is equal to maximal lactate clearance within the body
- Better indicator of performance than VO2 max and LT
✔✔Curl-Up Test - ✔✔- Metronome = 40 bpm
- 20 curls up per minute
- Keep going until failure OR reach 75 reps
✔✔Short to long method - ✔✔- Start with focus on improving propulsive force through
short sprints while maintaining bioemchanics (Acceleration)
- Gradually increase sprint distance aimed at improving top speed
✔✔Periodization - ✔✔The strategic manipulation of an athlete's preparedness through
the employment of sequenced training phases defined by cycles and stages of workload
✔✔Mobility vs. Flexibility - ✔✔Mobility: the freedom to move limb through desired ROM
Flexibility: a joints total ROM
, ✔✔Assistance Speed Training examples - ✔✔- AKA overspeed training, goal is to
improve stride rate
- Rope towing
- Bungee cord pulls
- Downhill running
✔✔Resistance Speed Training examples - ✔✔- Goal is to improve rate coding and force
generate
- Sled towing/pushing
- Wind resistance
- Incline sprinting
✔✔Impulse - ✔✔- The product of the generated force and the time required for its
production
- Dictates the magnitude of change of momentum of an object
✔✔What components determine sprint speed? - ✔✔- Stride length
- Stride rate
✔✔Sprinting - ✔✔- A series of strides in attempt to displace body at max velocity
- max effort 15 seconds or less
✔✔Postactivation Potentiation - ✔✔The accute enhancement when combining heavy
resistance training with SSC exercises
✔✔Neural Drive - ✔✔The rate at which impulses are sent from the nervous system to
working muscles
✔✔Rate of Force Development (RFD) - ✔✔- The development of maximal force in
minimal time
- used as an index of explosive strength
- change in force/change in time
✔✔Agility - ✔✔- The skills and abilities needed to change direction, velocity, or mode in
response to a stimulus (Perceptual-Cognitive aspect)
- Ex: a defender or a ball
✔✔Change of Direction - ✔✔The skills and abilities needed to explosively change
movement direction, velocities, or modes.
✔✔Depth jump height for an athlete over 220 lbs - ✔✔18 inches (46 cm) or less
✔✔Depth Jump Heights - ✔✔- 16-42 inches (41-107 cm) is okay
SURE A+
✔✔Undulating or Non-linear Periodization - ✔✔A periodization model alternative that
involves large fluctuations in the load and volume assignments for core exercises
✔✔Linear Periodization - ✔✔- traditional resistance training periodization model with
gradually progressive mesocycle increases in intensity over time
- same # of sets/reps but increase load
✔✔In-season - ✔✔- The Competition Period
- Goal is to reduce fatigue and peak preparedness
✔✔Pre-Season - ✔✔- The First Transition Period
- Focus on strength/Power
✔✔Off-season - ✔✔- The Preparatory Period
- Last about 6 weeks
✔✔Sports Seasons Periods - ✔✔1. The preparatory Period = Off-season
2. First Transition Period = Pre-season
3. Competition Period = In-season
4. Second Transition Period = Post-Season
✔✔Post-Season - ✔✔- The second transition period
- athletes rehab/rest before starting a new annual training plan
- lasts 1-4 weeks
✔✔Maintenance Programs - ✔✔- In competitive period
- trying to maintain during long season
- moderate to high intensity; moderate volumes
- 85-93% 1RM
- 2-5 sets
,3-6 reps
✔✔Tapering - ✔✔The systematic reduction of training duration & intensity combined
with an increased emphasis on technique and nutrition
✔✔Cross-Training - ✔✔- can be used to maintain conditioning when injured or in
recovery phase
- by changing mode, stress is shifted to muscles not normal used
- can be beneficial if training is done at equal intensity/duration compared to normal
training
✔✔Fartlek Training - ✔✔- combination of all (can also cycle of swim)
- easy running (70% VO2 max)
- short fast uphill bursts (85-90% VO2 max)
✔✔Fartlek Training Adaptations - ✔✔- Enhanced VO2 max
- Increased LT
- Improved running economy
- Improved fuel utilization
✔✔High-Intensity Interval Training (HIIT) - ✔✔- Repeated high-intensity bouts, brief rest
periods
- Need several min @ 90% VO2 max to elicit response
- can't rest too long, need to stress anaerobic glycolytic system
- interval >2-3 min, rest <2min
✔✔HIIT Training Adaptations - ✔✔Improved running economy and speed
✔✔Interval Training - ✔✔- Exercise @ intensity close to VO2 max
- Intervals 3-5 min, 1:1 work to rest ratio
- use sparingly, must have decent training base
- allows you to train close to VO2 max for longer times
✔✔Interval Training Adaptations - ✔✔- Increased VO2 max
- Enhances aerobic metabolism
✔✔Pace/Tempo Training - ✔✔- Intensity slightly above competition intensity
- 20/30 min @ LT
- intermittent short intervals with short rest
✔✔Pace/Tempo Training Adaptations - ✔✔- Learn race pace/get body used to it
- Improved running economy
- Increased LT
,✔✔Long, Slow Distance Training (LSD) - ✔✔- Distance greater than competition
- duration 30 min - 2 hours
- intensity 70% of VO2 max
✔✔Long, Slow Distance Training Adaptations - ✔✔- Enhances body's ability to clear
lactate
- Type IIx to Type I
- Increased fat utilization
✔✔Karvonen Method - ✔✔Max HR = 220 - age
HRR = Max HR - Resting HR
Target HR = (HRR x Intensity) + Resting HR
✔✔Heart Rate Reserve (HRR) - ✔✔- The difference between an athlete's max HR and
Resting HR
- HRR = Max HR - Resting HR
✔✔Aerobic Training Program Design Variables - ✔✔1. Exercise Mode
2. Training Frequency
3. Training Intensity
4. Exercise Duration
5. Exercise Progression
✔✔Exercise Economy - ✔✔A measure of the energy cost of activity at a given exercise
velocity.
✔✔Maximal Lactate Steady State - ✔✔- The exercise intensity at which maximal lactate
production is equal to maximal lactate clearance within the body
- Better indicator of performance than VO2 max and LT
✔✔Curl-Up Test - ✔✔- Metronome = 40 bpm
- 20 curls up per minute
- Keep going until failure OR reach 75 reps
✔✔Short to long method - ✔✔- Start with focus on improving propulsive force through
short sprints while maintaining bioemchanics (Acceleration)
- Gradually increase sprint distance aimed at improving top speed
✔✔Periodization - ✔✔The strategic manipulation of an athlete's preparedness through
the employment of sequenced training phases defined by cycles and stages of workload
✔✔Mobility vs. Flexibility - ✔✔Mobility: the freedom to move limb through desired ROM
Flexibility: a joints total ROM
, ✔✔Assistance Speed Training examples - ✔✔- AKA overspeed training, goal is to
improve stride rate
- Rope towing
- Bungee cord pulls
- Downhill running
✔✔Resistance Speed Training examples - ✔✔- Goal is to improve rate coding and force
generate
- Sled towing/pushing
- Wind resistance
- Incline sprinting
✔✔Impulse - ✔✔- The product of the generated force and the time required for its
production
- Dictates the magnitude of change of momentum of an object
✔✔What components determine sprint speed? - ✔✔- Stride length
- Stride rate
✔✔Sprinting - ✔✔- A series of strides in attempt to displace body at max velocity
- max effort 15 seconds or less
✔✔Postactivation Potentiation - ✔✔The accute enhancement when combining heavy
resistance training with SSC exercises
✔✔Neural Drive - ✔✔The rate at which impulses are sent from the nervous system to
working muscles
✔✔Rate of Force Development (RFD) - ✔✔- The development of maximal force in
minimal time
- used as an index of explosive strength
- change in force/change in time
✔✔Agility - ✔✔- The skills and abilities needed to change direction, velocity, or mode in
response to a stimulus (Perceptual-Cognitive aspect)
- Ex: a defender or a ball
✔✔Change of Direction - ✔✔The skills and abilities needed to explosively change
movement direction, velocities, or modes.
✔✔Depth jump height for an athlete over 220 lbs - ✔✔18 inches (46 cm) or less
✔✔Depth Jump Heights - ✔✔- 16-42 inches (41-107 cm) is okay
