NSCA CSCS UPDATED EXAMS COMPREHENSIVE
QUESTIONS AND ANSWERS SURE A+
✔✔Knight's DAPRE Program - ✔✔1st set: 10 reps of 50% estimated 1RM
2nd set: 6 reps of 75% estimated 1RM
3rd set: Max reps of 100% estimated 1RM
4th set: determine reps/load based on 3rd set
✔✔Oxford Program - ✔✔- 3x10, heavy to light
- 1st set: 10 reps @ 100% of 10RM
- 2nd set: 10 reps @ 75% of 10RM
- 3rd set: 10 reps @ 50% of 10RM
✔✔De Lorme Program - ✔✔- Most common rehab, 3x10, light to heavy
-1st set: 10 reps @ 50% of 10RM
-2nd set: 10 reps @ 75% of 10RM
3rd set: 10 reps @ 100% of 10RM
✔✔Maturation-Remodeling Phase - ✔✔- the weakened tissue produced during the
repair phase is strengthened
- can last months to years
,✔✔Fibroblastic Repair Phase - ✔✔- Allows replacement of tissues that are no longer
viable after injury
- New capillaries and scar tissue form
- type III collagen along injured structure
- begins as early as 2 days, can last 2 months
✔✔Inflammatory Response Phase - ✔✔- The body's initial reaction to injury; necessary
for normal healing
- lasts 2-3 days
✔✔The 3 tissue healing phases - ✔✔1. Inflammatory Response
2. Fibroblastic Repair
3. Maturation-Remodeling
✔✔What is the most common microtrauma? - ✔✔Stress Fractures
✔✔Microtrauma - ✔✔An overuse injury caused by repeated, abnormal stress applied to
a tissue by continuous training or training with too little recovery time
✔✔Strain - ✔✔- Tears in the muscles fibers caused by INDIRECT trauma
- classified as 1st, 2nd, or 3rd degree
✔✔Contusion - ✔✔- A musculotendinous injury caused by DIRECT trauma
- Excess blood/fluid surrounds injured muscle
✔✔Sprain - ✔✔- Trauma to a ligament
- Classified as 1st, 2nd, or 3rd degree
✔✔Subluxation - ✔✔A PARTIAL displacement of the joint surfaces
✔✔Dislocation - ✔✔A complete displacement of the joint surfaces
✔✔Macrotrauma - ✔✔A specific, sudden episode of overload injury to a given tissue
✔✔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
QUESTIONS AND ANSWERS SURE A+
✔✔Knight's DAPRE Program - ✔✔1st set: 10 reps of 50% estimated 1RM
2nd set: 6 reps of 75% estimated 1RM
3rd set: Max reps of 100% estimated 1RM
4th set: determine reps/load based on 3rd set
✔✔Oxford Program - ✔✔- 3x10, heavy to light
- 1st set: 10 reps @ 100% of 10RM
- 2nd set: 10 reps @ 75% of 10RM
- 3rd set: 10 reps @ 50% of 10RM
✔✔De Lorme Program - ✔✔- Most common rehab, 3x10, light to heavy
-1st set: 10 reps @ 50% of 10RM
-2nd set: 10 reps @ 75% of 10RM
3rd set: 10 reps @ 100% of 10RM
✔✔Maturation-Remodeling Phase - ✔✔- the weakened tissue produced during the
repair phase is strengthened
- can last months to years
,✔✔Fibroblastic Repair Phase - ✔✔- Allows replacement of tissues that are no longer
viable after injury
- New capillaries and scar tissue form
- type III collagen along injured structure
- begins as early as 2 days, can last 2 months
✔✔Inflammatory Response Phase - ✔✔- The body's initial reaction to injury; necessary
for normal healing
- lasts 2-3 days
✔✔The 3 tissue healing phases - ✔✔1. Inflammatory Response
2. Fibroblastic Repair
3. Maturation-Remodeling
✔✔What is the most common microtrauma? - ✔✔Stress Fractures
✔✔Microtrauma - ✔✔An overuse injury caused by repeated, abnormal stress applied to
a tissue by continuous training or training with too little recovery time
✔✔Strain - ✔✔- Tears in the muscles fibers caused by INDIRECT trauma
- classified as 1st, 2nd, or 3rd degree
✔✔Contusion - ✔✔- A musculotendinous injury caused by DIRECT trauma
- Excess blood/fluid surrounds injured muscle
✔✔Sprain - ✔✔- Trauma to a ligament
- Classified as 1st, 2nd, or 3rd degree
✔✔Subluxation - ✔✔A PARTIAL displacement of the joint surfaces
✔✔Dislocation - ✔✔A complete displacement of the joint surfaces
✔✔Macrotrauma - ✔✔A specific, sudden episode of overload injury to a given tissue
✔✔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
