Essentials of Strength and Conditioning – Real Exam Questions & Verified Answers 2025
1 Introduction
This document provides a comprehensive guide to strength and conditioning essentials for Grades 10–12 students prepar-
ing for IEB Physical Education or Sports Science exams. It includes detailed explanations, practical applications, and
advanced, refactored exam questions with verified answers and helpers, focusing solely on strength and conditioning
principles. All content is verified as of May 27, 2025, at 8:22 PM EAT. Use alongside IEB textbooks and past papers.
2 Strength and Conditioning Fundamentals
2.1 Definition
Strength and conditioning is a systematic approach to improving physical performance through resistance training, car-
diovascular conditioning, and flexibility exercises, targeting strength, power, endurance, and injury prevention.
2.2 Key Components
• Strength: Ability to exert force (e.g., lifting 100kg in a squat).
• Power: Force applied rapidly (e.g., vertical jump of 70cm).
• Endurance: Sustained effort (e.g., running 5km in 20 minutes).
• Flexibility: Joint range of motion (e.g., 180° shoulder mobility).
• Agility: Quick directional changes (e.g., shuttle run in 4.5s).
2.3 Principles
Progressive Overload: Gradually increase resistance (e.g., Variation: Alter exercises (e.g., barbell to dumbbell squats)
adding 5kg/week to bench press) to stimulate adaptation. to avoid plateaus.
Specificity: Train for specific goals (e.g., sprint drills for Individualization: Tailor programs to fitness levels (e.g.,
speed). beginner vs. elite).
Recovery: Allow 48–72 hours between heavy sessions to Periodization: Cycle training phases (e.g., hypertrophy, strength,
prevent overtraining. power) for peak performance.
Example: A rugby player uses squats to build leg strength, IEB Focus: Apply principles to design and evaluate train-
improving tackle force. ing programs.
3 Training Methods
3.1 Resistance Training
Involves weights, bands, or bodyweight to build strength and power. Examples:
• Compound Lifts: Squats, deadlifts (e.g., 3 sets of 8 reps at 80% 1RM).
• Isolation Exercises: Bicep curls (e.g., 3x12 at 15kg).
3.2 Cardiovascular Conditioning
Improves endurance via aerobic (e.g., jogging at 70% max heart rate) or anaerobic (e.g., 30s sprints) methods.
3.3 Plyometrics and Flexibility
Plyometrics (e.g., box jumps) enhance power; dynamic/static stretching (e.g., hamstring stretch for 30s) improves flexi-
bility.
3.4 IEB Focus
Understand methods, their physiological effects, and application to sport-specific goals.
1
, 4 Program Design and Safety
4.1 Designing Programs
• Assessment: Test baseline (e.g., 1RM squat of 90kg).
• Goal Setting: Define objectives (e.g., increase squat to 120kg in 12 weeks).
• Structure: Plan sets/reps (e.g., 4x6 at 70% 1RM), rest (e.g., 90s), and phases (e.g., 4-week hypertrophy).
4.2 Safety Considerations
• Technique: Proper form (e.g., neutral spine in deadlifts) prevents injury.
• Warm-Up: 5–10min dynamic stretches reduce strain.
• Spotters: Use for heavy lifts (e.g., bench press at 85% 1RM).
4.3 Example
A soccer player’s program includes squats (strength), interval sprints (endurance), and dynamic stretches (flexibility),
with weekly progress tracking.
5 Comparative Analysis
5.1 Strength vs. Conditioning
Aspect Strength Conditioning
Focus Maximal force production Endurance and cardiovascular
capacity
Examples Deadlifts, bench press Interval running, cycling
Goal Increase muscle power Improve stamina and recovery
Training Heavy weights, low reps Moderate intensity, high dura-
tion
Metrics 1RM (e.g., 150kg squat) VO2 max (e.g., 50 mL/kg/min)
5.2 IEB Focus
Compare methods and design balanced programs for specific sports.
6 Advanced Exam Questions and Answers
6.1 Question Set 1: Fundamentals
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 basketball team struggles with low vertical jump
sive overload and specificity principles enhance athletic per- height. Propose a strength training intervention with pre-
formance in a sprinter. cise specifications and justify its benefits.
Answer: Strength and conditioning is a systematic approach Answer: Implement a 12-week plyometric program with
to improving physical performance through resistance, car- box jumps (3x10 at 60cm height, 90s rest) and barbell squats
diovascular, and flexibility training. **Progressive over- (4x8 at 75% 1RM, e.g., 80kg). Plyometrics enhance power
load** involves gradually increasing sprint resistance (e.g., by increasing fast-twitch fiber activation, improving jump
adding 5% hill incline weekly), stimulating leg muscle adap- height by 15% (e.g., from 50cm to 57.5cm). Squats build
tation to improve 100m sprint times (e.g., from 12s to 11.5s). leg strength, supporting explosive movements. This inter-
**Specificity** ensures training mimics sprinting (e.g., 30m vention boosts dunking ability and rebounding, aligning with
acceleration drills), enhancing fast-twitch muscle fiber re- IEB basketball goals.
cruitment. Both principles optimize speed and power for Helper: Specify exercises with metrics; justify for jump-
sprinters. ing. See IEB past papers.
Helper: Define S&C; link principles to sprinting with met- Steps:
rics. See IEB Sports Science textbook, Chapter 1. 1. Propose plyometrics and squats with specs.
Steps: 2. Explain power/strength benefits.
2
1 Introduction
This document provides a comprehensive guide to strength and conditioning essentials for Grades 10–12 students prepar-
ing for IEB Physical Education or Sports Science exams. It includes detailed explanations, practical applications, and
advanced, refactored exam questions with verified answers and helpers, focusing solely on strength and conditioning
principles. All content is verified as of May 27, 2025, at 8:22 PM EAT. Use alongside IEB textbooks and past papers.
2 Strength and Conditioning Fundamentals
2.1 Definition
Strength and conditioning is a systematic approach to improving physical performance through resistance training, car-
diovascular conditioning, and flexibility exercises, targeting strength, power, endurance, and injury prevention.
2.2 Key Components
• Strength: Ability to exert force (e.g., lifting 100kg in a squat).
• Power: Force applied rapidly (e.g., vertical jump of 70cm).
• Endurance: Sustained effort (e.g., running 5km in 20 minutes).
• Flexibility: Joint range of motion (e.g., 180° shoulder mobility).
• Agility: Quick directional changes (e.g., shuttle run in 4.5s).
2.3 Principles
Progressive Overload: Gradually increase resistance (e.g., Variation: Alter exercises (e.g., barbell to dumbbell squats)
adding 5kg/week to bench press) to stimulate adaptation. to avoid plateaus.
Specificity: Train for specific goals (e.g., sprint drills for Individualization: Tailor programs to fitness levels (e.g.,
speed). beginner vs. elite).
Recovery: Allow 48–72 hours between heavy sessions to Periodization: Cycle training phases (e.g., hypertrophy, strength,
prevent overtraining. power) for peak performance.
Example: A rugby player uses squats to build leg strength, IEB Focus: Apply principles to design and evaluate train-
improving tackle force. ing programs.
3 Training Methods
3.1 Resistance Training
Involves weights, bands, or bodyweight to build strength and power. Examples:
• Compound Lifts: Squats, deadlifts (e.g., 3 sets of 8 reps at 80% 1RM).
• Isolation Exercises: Bicep curls (e.g., 3x12 at 15kg).
3.2 Cardiovascular Conditioning
Improves endurance via aerobic (e.g., jogging at 70% max heart rate) or anaerobic (e.g., 30s sprints) methods.
3.3 Plyometrics and Flexibility
Plyometrics (e.g., box jumps) enhance power; dynamic/static stretching (e.g., hamstring stretch for 30s) improves flexi-
bility.
3.4 IEB Focus
Understand methods, their physiological effects, and application to sport-specific goals.
1
, 4 Program Design and Safety
4.1 Designing Programs
• Assessment: Test baseline (e.g., 1RM squat of 90kg).
• Goal Setting: Define objectives (e.g., increase squat to 120kg in 12 weeks).
• Structure: Plan sets/reps (e.g., 4x6 at 70% 1RM), rest (e.g., 90s), and phases (e.g., 4-week hypertrophy).
4.2 Safety Considerations
• Technique: Proper form (e.g., neutral spine in deadlifts) prevents injury.
• Warm-Up: 5–10min dynamic stretches reduce strain.
• Spotters: Use for heavy lifts (e.g., bench press at 85% 1RM).
4.3 Example
A soccer player’s program includes squats (strength), interval sprints (endurance), and dynamic stretches (flexibility),
with weekly progress tracking.
5 Comparative Analysis
5.1 Strength vs. Conditioning
Aspect Strength Conditioning
Focus Maximal force production Endurance and cardiovascular
capacity
Examples Deadlifts, bench press Interval running, cycling
Goal Increase muscle power Improve stamina and recovery
Training Heavy weights, low reps Moderate intensity, high dura-
tion
Metrics 1RM (e.g., 150kg squat) VO2 max (e.g., 50 mL/kg/min)
5.2 IEB Focus
Compare methods and design balanced programs for specific sports.
6 Advanced Exam Questions and Answers
6.1 Question Set 1: Fundamentals
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 basketball team struggles with low vertical jump
sive overload and specificity principles enhance athletic per- height. Propose a strength training intervention with pre-
formance in a sprinter. cise specifications and justify its benefits.
Answer: Strength and conditioning is a systematic approach Answer: Implement a 12-week plyometric program with
to improving physical performance through resistance, car- box jumps (3x10 at 60cm height, 90s rest) and barbell squats
diovascular, and flexibility training. **Progressive over- (4x8 at 75% 1RM, e.g., 80kg). Plyometrics enhance power
load** involves gradually increasing sprint resistance (e.g., by increasing fast-twitch fiber activation, improving jump
adding 5% hill incline weekly), stimulating leg muscle adap- height by 15% (e.g., from 50cm to 57.5cm). Squats build
tation to improve 100m sprint times (e.g., from 12s to 11.5s). leg strength, supporting explosive movements. This inter-
**Specificity** ensures training mimics sprinting (e.g., 30m vention boosts dunking ability and rebounding, aligning with
acceleration drills), enhancing fast-twitch muscle fiber re- IEB basketball goals.
cruitment. Both principles optimize speed and power for Helper: Specify exercises with metrics; justify for jump-
sprinters. ing. See IEB past papers.
Helper: Define S&C; link principles to sprinting with met- Steps:
rics. See IEB Sports Science textbook, Chapter 1. 1. Propose plyometrics and squats with specs.
Steps: 2. Explain power/strength benefits.
2
