ESC 380

Question 1

What are the different cycles in periodization, and what are their durations and purposes?

Answer 1

Macrocycle (6-12 months): overall goal; Mesocycle (4-16 weeks): specific adaptations; Microcycle (~1 week): daily/weekly load management.

Question 2

Why is periodization important in strength training?

Answer 2

Periodization allows organized variation to optimize performance, prevent overtraining, and develop different fitness components over time.

Question 3

Describe the recommended intensity, volume, frequency, and rest intervals for hypertrophy-focused strength training.

Answer 3

6–12 RM, 3–5 sets, 75–85% 1RM, 2–3 days/week, 30–60 seconds rest between sets.

Question 4

Describe the recommended intensity, volume, frequency, and rest intervals for maximal strength development.

Answer 4

1–6 RM, 3–5 sets, 80–100% 1RM, 3–5 days/week, 2–5 minutes rest for maximal strength gains.

Question 5

Describe the recommended intensity, volume, frequency, and rest intervals for power development.

Answer 5

1–6 RM, 30–60% 1RM UB, 0–60% LB, 3–5 sets, explosive tempo, 3–5 minutes rest.

Question 6

Describe the recommended intensity, volume, frequency, and rest intervals for muscular endurance training.

Answer 6

15–25 reps, 2–3 sets, light loads, very short rest (<1 minute) between sets, 2–3 days/week.

Question 7

What are the key principles of strength training prescription and progression?

Answer 7

Apply progressive overload, specificity to goal, variation (periodization), prioritize multi-joint lifts, manage fatigue with recovery.

Question 8

Name and describe the major types of periodization models used in strength training.

Answer 8

Types: Linear, Reverse Linear, Undulating (nonlinear), Block, Conjugate, and Auto-regulatory periodization.

Question 9

What factors should you consider when selecting strength exercises for a program?

Answer 9

Exercise selection considers muscle groups targeted, movement patterns, balance between push/pull, and injury prevention.

Question 10

What physiological adaptations result from consistent strength training?

Answer 10

Strength training improves muscle size, strength, bone density, metabolic rate, reduces fat mass, insulin resistance, and cardiovascular risk.

Question 11

What are the main types of stretching techniques and when are they used?

Answer 11

Static, dynamic, ballistic, and PNF stretching; used based on sport needs and timing (e.g., static post-training, dynamic pre-training).

Question 12

What is the role of proprioceptors, specifically Golgi Tendon Organs, in PNF stretching techniques?

Answer 12

GTOs sense tension and cause muscle relaxation after contraction, enhancing range of motion through autogenic inhibition in PNF.

Question 13

What are the prescription principles for flexibility training (time, volume, frequency)?

Answer 13

Hold stretches 10-30 seconds, 2–4 sets accumulating 60s total per muscle group, minimum 2 days/week (ACSM).

Question 14

What is the recommended progression model for improving flexibility?

Answer 14

Progress by increasing stretch duration, number of sets, or frequency over weeks; adjust based on tightness levels.

Question 15

How can flexibility training interact with strength and power training performance?

Answer 15

Long-duration static stretching (>45s) before strength training can impair strength/power temporarily; chronic flexibility helps movement quality.

Question 16

What are general guidelines when designing a full-body flexibility program?

Answer 16

Include stretches for major joints, emphasize tight muscles, session duration of 10–30 minutes, 10–12 total stretches.

Question 17

What are the ACSM flexibility training guidelines (FITT principle)?

Answer 17

F: 2-3 days/wk, I: stretch to mild discomfort, T: hold 10–30s, 2–4 reps, T: static, dynamic, ballistic, or PNF.

Question 18

Compare ballistic, static, dynamic, and PNF stretching in terms of injury risk and practicality.

Answer 18

Ballistic: high risk; Static: low risk, easy; Dynamic: medium risk, practical; PNF: high pain but high ROM gains.

Question 19

What acute effects can long static stretching have on strength or explosive performance?

Answer 19

Acute long static stretching can impair strength, power, and reaction time if over 45 seconds in length.

Question 20

What chronic effects does flexibility training have on performance outcomes?

Answer 20

Chronic flexibility training improves ROM, movement efficiency, and can support better strength and functional performance.

Question 21

What cardiovascular and musculoskeletal adaptations occur with endurance training?

Answer 21

Stronger heart, lower resting HR and BP, better VO₂max, mitochondrial growth, higher fat oxidation, and improved bone density.

Question 22

Differentiate VO₂max, anaerobic threshold, and exercise economy in endurance training.

Answer 22

VO₂max: maximum oxygen uptake; Anaerobic threshold: intensity before rapid lactate rise; Economy: efficiency at submaximal pace.

Question 23

Explain how aerobic exercise mode selection affects endurance training outcomes.

Answer 23

Select activities close to performance goal (running for runners, cycling for cyclists) for best endurance gains.

Question 24

Describe the intensity prescription methods based on HRmax and HRR.

Answer 24

Prescribe intensity using 208–0.7×age for HRmax; %HRmax and %HRR are used for target zones (e.g., 60–70% HRR).

Question 25

How do you calculate a target heart rate using the Karvonen (HRR) method?

Answer 25

Target HR = [(HRmax – Resting HR) × desired intensity] + Resting HR, based on the Karvonen method.

Question 26

What is the FITT principle for aerobic endurance training according to ACSM/AHA guidelines?

Answer 26

F: 3–5 days/week, I: 60–90% HRmax, T: 20–60 min/session, T: running, cycling, swimming, etc.

Question 27

Compare Long Slow Distance (LSD), Tempo/Pace, Interval, and Fartlek training.

Answer 27

LSD: low intensity, long duration; Tempo: lactate threshold; HIIT: near-maximal sprints; Fartlek: mixed speeds.

Question 28

What are the characteristics of High-Intensity Interval Training (HIIT)?

Answer 28

HIIT uses short high-intensity bursts (85–120% VO₂max) with 1:1 to 1:3 work-rest ratios, improving VO₂max quickly.

Question 29

What are common progression guidelines for aerobic endurance programs?

Answer 29

Increase frequency, duration, or intensity by ~10% per week to minimize injury risk.

Question 30

What is periodized endurance training and how do the pyramidal and polarized models differ?

Answer 30

Pyramidal: mostly Zone 1; Polarized: mostly Zone 1 with high Zone 3, little Zone 2 training.

Question 31

What is plyometric training and what physiological systems does it target?

Answer 31

Plyometric training uses explosive movements to enhance neuromuscular power by training the stretch-shortening cycle (SSC).

Question 32

Describe the mechanical and neurophysiological models of the stretch-shortening cycle (SSC).

Answer 32

Mechanical: elastic energy storage in SEC/PEC; Neural: muscle spindle stretch reflex enhances concentric contraction force.

Question 33

What are the three phases of the stretch-shortening cycle (SSC)?

Answer 33

Phases: Eccentric (load), Amortization (brief pause), Concentric (explosive contraction).

Question 34

What are the main principles of plyometric exercise prescription (mode, intensity, volume, frequency)?

Answer 34

Mode: upper/lower body; Intensity: based on type/speed; Volume: foot contacts; Frequency: 1–3 sessions/week.

Question 35

How does exercise intensity vary between different plyometric drills?

Answer 35

Drill type, single vs. double leg, jump height, and speed of movement affect plyometric intensity.

Question 36

How should plyometric volume be prescribed for beginners, intermediates, and advanced athletes?

Answer 36

Beginner: 40–100 contacts, Intermediate: 100–120, Advanced: 120–140 per session.

Question 37

What is the recommended recovery time between plyometric training sessions and sets?

Answer 37

Rest 48–72 hours between sessions, 5–10s between reps, 2–3 minutes between sets.

Question 38

What are key safety considerations when implementing plyometric training?

Answer 38

Use proper surface, progression by difficulty, and limit depth jumps to appropriate heights (<42 inches).

Question 39

How does plyometric training interact with strength training?

Answer 39

Strength and plyometrics combined improve power output but must be sequenced carefully to avoid excessive fatigue.

Question 40

Explain the concept of complex training and how it relates to plyometric programming.

Answer 40

Complex training alternates heavy strength sets with plyometric exercises to exploit post-activation potentiation (PAP).

Question 41

How should plyometric training be scheduled in relation to endurance training?

Answer 41

Plyometric and endurance sessions should be performed on separate days if possible to prevent fatigue interference.

Question 42

What are the benefits of plyometric training on athletic performance?

Answer 42

Plyometric training improves vertical jump, sprint speed, agility, and overall reactive ability in athletes.

Question 43

What are age-related considerations for youth and older adults performing plyometric training?

Answer 43

Children: avoid depth jumps; Older adults: monitor orthopedic health and adapt volume/intensity cautiously.

Question 44

What are the recommendations for depth jump safety and maximum height?

Answer 44

Recommended depth jump box heights: 16–42 inches; heavier athletes (>220 lbs) should use ≤18-inch boxes.

Question 45

How do volume, intensity, and recovery guidelines differ during in-season vs. off-season plyometric programs?

Answer 45

Off-season: higher plyometric volume (2–4x/week); In-season: reduced volume (1–2x/week) for recovery.

Question 46

What is post-activation potentiation (PAP) and how is it utilized in strength and plyometric training?

Answer 46

PAP is a temporary increase in power output after a heavy lift, improving plyometric performance immediately after.

Question 47

Explain the difference between traditional, contrast, and complex methods of combining plyometric and strength training.

Answer 47

Traditional: strength first, plyometrics later; Contrast: alternating sets; Complex: strength immediately followed by plyometric.