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NSCA CSCS Flashcards > Practical/Applied > Flashcards

Practical/Applied Flashcards

1
Q

What order do you administer tests?

Sprint Tests

Agility

Aerobic Capacity Test

Local Muscle Endurance Test

Fatiguing Anaerobic Capacity Test

Non-Fatiguing Tests

Maximal Power and Strength Tests

A

Non-Fatiguing Tests

Agility

Maximum Power and Strength Tests

Sprint Tests

Local Muscle Endurance Tests

Fatiguing Anaerobic Capacity Tests

Aerobic Capacity Tests

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2
Q

Agility Tests (4):

A

T-Test

Hexagon Test

Pro-Agility Test

Illinois Agility Test

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3
Q

Maximum Muscular Power Test

A

Vertical or Standing Long-Jump

1RM Power Clean

Margaria-Kalamen Test

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4
Q

Maximum Strength Test

A

1RM Back Squat

1RM Bench Press

*2-4 Seconds/Rep

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5
Q

After a successful attempt at a new 1RM, how do you increase load?

A

Upper - 10-20 lb. (5-10%)

Lower - 30-40 lb (10-20%)

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6
Q

After an unsuccessful attempt at a new 1RM, how do you decrease load?

A

Upper - 5-10 lb. (2.5-5%)

Lower - 15-20 lb. (5-10%)

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7
Q

Speed Tests

A

Straight Line Sprint Test

40 yd. Dash - Max Speed

10 yd. Dash - Agility

Note: The 100m Sprint results in demand on metabolic system rather than absolute ability to move the body at max speeds.

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8
Q

Local Muscular Endurance Tests

A

Partial Curl-Up

Push-Up

YMCA Bench Press Test

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9
Q

Anaerobic Capacity Tests

A

300-yd. Shuttle Run

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10
Q

Aerobic Capacity Tests

A

Yo-Yo Intermittent Recovery Test

1.5 Mile Run

12-Minute Run

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11
Q

Warm-up: What does RAMP stand for?

A

Raise, Activate, Mobilize, and Potentiatie

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12
Q

What form of stretching avoids muscle spindle/muscle reflex?

A

Static Stretching

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13
Q

What form of stretching stimulates the stretch reflex and increases injury risk?

A

Ballistic Stretching

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14
Q

What form of stretching stimulates the Golgi Tendon Organ (GTO)?

A

Proprioceptive Neuromuscular Facilitation (PNF)

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15
Q

What form of stretching emphasizes functional movements?

A

Dynamic Stretching

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16
Q

When to perform static stretching?

A

After increasing core temperature.

Hold stretch from 15-30 seconds.

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17
Q

How to perform PNF stretching?

A

Passive Pre-Stretch - 10 Seconds

Isometric Agonist Contraction - 6 Seconds

Static Stretch - 30 Seconds

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18
Q

How do you offset the lower energy cost of walking on a treadmill vs. outdoor?

A

Raise the gradient by 1%.

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19
Q

What are the effects of contrast therapy?

A

Decrease DOMS and blood CK activity

Enhanced Sprint Performance

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20
Q

Effects of Cold Therapy

A

Decrease perception of fatigue (thermoregulation)

Decrease DOMS and blood CK activity

Enhanced sprint performance recovery

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21
Q

Effects of hot and neutral activity?

A

Minimal research supporting benefits

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22
Q

Effects of massage?

A

↓ DOMS

↓ Blood CK

↓ Perception of fatigue

Restores max isometric force and peak torque

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23
Q

Effects of stretching?

A

Modest benefits

Most benefits are not supported

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24
Q

Effects of foam rolling?

A

Best as a warm-up activity

Minor to negligible effects on performance and recovery

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25
Q
A
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26
Q

Effects of Cryotherapy?

A

↓ DOMS

Research lacking or inconsistent

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27
Q

Effects of compression garments?

A

Enhance recovery of strength, power, and cycling performance

When, how long, and which type to wear remains unclear

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28
Q

Pneumatic Compression

A

Compression Boots or Sleeves

3x Compression of garments and most often applied sequentially

Minimal Research

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29
Q

What are the five points of contact in a seated or supine positon?

A

Head

Upper Back

Lower Back/Glutes

Left Foot

Right Foot

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30
Q

When should you exhale during a lift?

A

During the sticking point (the hardest part of the lift).

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31
Q

When to spot an exercise? (4)

A

Overhead

Bar on the back

Bar on the front of shoulders

Over the face

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32
Q

What does isokinetic mean?

A

Constant speed of movement

Force applied varies throughout the range of motion

Note: Accommodating Resistance

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33
Q

You continue the back squat until (3):

A
  1. Thighs are parallel
  2. Trunk begins to round
  3. Heels rise off the floor
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34
Q

Movement phases of the power clean/snatch

A
  1. Starting Position
  2. End of First Pull
  3. End of Transition
  4. End of Second Pull
  5. Catch
  6. End Position
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35
Q

During resistance training, when do you exhale and when do you inhale?

A

Inhale during the eccentric phase

Exhale during the concentric phase

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36
Q

True/False

You should lift the tire similar to a deadlift or clean.

A

False

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37
Q

What are the two models of plyometrics?

A
  1. Natural Elastic Components of Muscle and Tendons
  2. Stretch Reflex
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38
Q

When stretched, tension or stored energy is created.

A

Mechanical Model - Elastic Response of Muscle and Tendons

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39
Q

Muscle spindles stimualted by rapid stretch

A

Neurophysiological Model - Stretch reflex

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40
Q

Uses mechanical and neurophysiological models to rapidly increase muscle recruitment

A

Stretch-Shortening Cycle

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41
Q

Stretch-Shortening Cycle

Three Phases?

A
  1. Eccentric
  2. Amorization
  3. Concentric
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42
Q

Stretch of the Agonist

A

Stretch-Shortening Cycle - Phase 1 - Action

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43
Q

Pause between Phase 1 and Phase 3

A

Stretch-Shortening Cycle - Amortization - Phase 2

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44
Q

Shortening of the agonist muscle fiber

A

Stretch-Shortening Cycle - Concentric - Phase 3

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45
Q

Elastic energy is stored in the series elastic component.

Muscle spindles are stimulated

A

Stretch-Shortening Cycle - Eccentric - Physiological Event

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46
Q

Type Ia afferent nerves synapse with alpha motor neurons

Alpha motor neurons transmit signals to agonist muscle group

A

Stretch-Shortening Cycle - Amorization - Physiological Event

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47
Q

Elastic energy is released from the series elastic component.

Alpha motor neuron stimulates the agonist muscle group

A

Stretch-Shortening Cycle - Concentric - Physiological Event

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48
Q

Work to Rest Ratio for Plyometrics

A

1: 12-1:20 - Between Reps
1: 5-1:10 Between Sets

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49
Q

What are the balance tests to be done before starting plyometrics?

A

Double or Single Leg for 30-Seconds

Standing

Quarter Squat

Half Squat

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50
Q

What is the proper landing for a plyometric exercise?

A

Shoulders in front of knees.

Knees in front of toes.

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51
Q

What drills are contraindicated if growth plates are open?

A

Depth Jumps and High Intensity Drills

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52
Q

What is the typical height for a depth jump?

A

16-42 inches

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53
Q

When are depth jumps contraindicated?

A

If growth plates are open.

Athletes ≥ 220 pounds (when height is > 18 inches)

Avoid high volume, high-intensity plyometrics, and depth jumps.

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54
Q

Put plyometrics in order from lowest to greatest intensity:

Box Drills

Bounds

Standing Jumps

Depth Jumps

Jumps in Place

Multiple hops and jumps

A

Jumps in place

Standing jumps

Multiple hops and jumps

Bounds

Box Drills

Depth Jumps

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55
Q

Put plyometrics in order from lowest to greatest intensity (Upper Body)

Catches

Push-ups

Throws

A

Throws

Catches

Push-ups

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56
Q

What controls intensity of plyometrics?

A

Points of Contact (Single vs. Double)

Speed

Height of Drill

Bodyweight

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57
Q

Volume Recommendations for Plyometrics:

Beginner

Intermediate

Advanced

A

Beginner - 80-100

Intermediate. - 100-120

Advanced - 120-140

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58
Q

What is the recommended frequency for plyometric exercise? How much rest between sessions?

A

1-3 sessions; 48-72 hours

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59
Q

What is a recommended progression for plyometrics?

Bounds

Standing Jumps

Jumps in Place

Multiple Hops and Jumps

Box Drills

A

Jumps in Place

Standing Jumps

Multiple Hops and Jumps

Bounds

Box Drills

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60
Q

What is a typical length for plyometrics?

A

6-10 Weeks

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61
Q

The skills and abilities to needed to achieve high movement velocities.

A

Speed

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62
Q

The skills and abilities needed to explosively change movement direction, velocities, or modes.

A

Change of Direction

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63
Q

The skills and abilities needed to change movement direction, velocities, or modes in response to a stimulus.

A

Agility

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64
Q

Impulse

A

Impulse = Force x Time

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65
Q

What are the two phases during running?

A

Flight Phase

Support Phase

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66
Q

Running speed is the interaction of what two factors?

A

Stride Length

Stride Frequency

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67
Q

Elite runners have (faster/slower) stride frequency and (shorter/longer) strides.

A

Faster Frequency

Longer Strides

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68
Q

What two factors contribute to linear sprinting?

A

Start and Acceleration

Maximal Velocity

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69
Q

What two factors occur during the flight phase?

A

Recovery

Ground Preparation

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70
Q

What two factors occur during the support phase?

A

Eccentric Braking

Concentric Propulsion

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71
Q

During an sprint, at what distance should the sprinter be nearly upright?

A

20m

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72
Q

Elite sprinters have:

_______ Stride Rates

_______ Stride Lengths

_______ Ground Contact Time

A

Higher

Longer

Shorter

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73
Q

What is the muscle action during the early flight phase?

A

Eccentric Hip Flexion

Eccentric Knee Extension

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74
Q

What is the purpose of eccentric hip flexion during the early flight phase?

A

Decelerates backward rotation of the thigh

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75
Q

What is the purpose of eccentric knee extension during the early flight phase?

A

Decelerates the backward motion of the leg and foot.

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76
Q

What is the muscle action during midflight?

A

Concentric Hip Flexion

Eccentric Knee Extension → Eccentric Knee Flexion

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77
Q

What is the purpose of concentric hip flexion during midflight?

A

Accelerates the thigh forward

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78
Q

What is the purpose of eccentric knee extension → eccentric knee flexion during midflight?

A

Accelerates the thigh forward

79
Q

What are the muscle actions during the late flight phase?

A

Concentric Hip Extension

Eccentric Knee Flexion

80
Q

What is the purpose of concentric hip extension during the late flight phase?

A

Rotates the thigh backward in preparation for foot contact

81
Q

What is the purpose of eccentric knee flexion during the late flight phase?

A

Accelerates the leg backward, limiting knee extension; stops before foot strike (aided by concentric knee flexion to minimize braking at touchdown)

82
Q

What are the muscle actions during the early support phase?

A
  • Concentric Hip Extension (Continued from Late Flight)
  • Briefly:
    • Concentric Knee Flexion
    • Eccentric Hip Extension
  • Eccentric Plantar Flexion
83
Q

What is the purpose of concentric hip extension during the early support phase?

A

Minimizes braking effect of foot strike

84
Q

What is the purpose of the brief concentric knee flexion → eccentric hip extension during the early support phase?

A

Resists the tendency of hip/ankle extension to hyperextend knee

Absorbs landing shock

85
Q

What is the purpose of eccentric plantar flexion during the late support phase?

A

Helps absorb shock and control forward rotation of tibia over ankle

86
Q

What are the muscle actions during the late support phase?

A

Eccentric Hip Flexion

Concentric Knee Extension

Concentric Plantar Flexion

87
Q

What is the purpose of eccentric hip flexion during the late support phase?

A

Decelerates backward thigh rotation

88
Q

What is the purpose of concentric knee extension?

A

Propels center of gravity forward

89
Q

What is the purpose of concentric plantar flexion during the late support phase?

A

Aids in propulsion

90
Q

What are the two factors affecting the change of direction?

A

Ground contact time

Ground reaction force during plant phase

91
Q

What are three factors affecting agility?

A

Ground contact time

Ground reaction force during plant phase

Perceptual-cognitive factors

92
Q

Cutting angle < 75° & ground contact time < 250ms

A

Benefit training similar to speed training for physical demands

93
Q

Cutting angle > 75° will ↑ ground contact time > 250ms

A

Increase emphasis on eccentric strength & max strength

94
Q

What is the primary method for developing speed and agility?

A

Execution of sound movement techniques

95
Q

What is the secondary method for developing speed and agility?

A

Sprint Resistance

Sprint Assistance

96
Q

What is the time and recovery to work on speed endurance?

A

Speed endurance production: 10-40 seconds with 1-5 minutes of rest

Speed endurance maintenance: 5-90 seconds with shorter recovery

97
Q

What is the 2-for-2 rule?

A

If an athlete can perform two or more repetitions over his or her assigned repetition goal for a given exercise in the last set in two consecutive workouts, weight should be added to that exercise for the next training session.

98
Q

What is the recommended relative load increase from training session to training session?

A

2.5-10%

99
Q

Benefits of Long Slow Distance

A

Physiological Changes

100
Q

Drawbacks of Long Slow Distance

A

Does not stimulate neurological patterns of fiber recruitment for a race.

101
Q

Benefits of Pace/Tempo (Threshold)

A

Fiber recruitment patterns

Improved Economy

Increased Lactate Threshold

102
Q

The drawback of Pace/Tempo

A

High Intensity means monitor recovery

103
Q

Benefits of Interval Training

A

Increased VO2max

Increased Anaerobic Threshold

104
Q

Benefits of HIIT

A

Increased Anaerobic Metabolism

Increased Speed and Economy

105
Q

Benefits of Fartlek

A

↑ VO2max

↑ Lactate Threshold

↑ Running Economy

↑ Fuel Utilization

106
Q

How long before an event begins an aerobic taper?

A

7-28 days

107
Q

Acclimatization occurs:

A

12-14 days to several months at 2,300m

Live high (2000-3000m), Train low

108
Q

What are the three phases of the General Adaptation Syndrome?

A

Shock or Alarm Phase

Resistance Phase

Exhaustion Phase

Note: This can also be broken into:

Alarm Phase

Resistance Phase

Supercompensation Phase

Overtraining Phase

109
Q

What occurs during the alarm phase of GAS?

A

Soreness, stiffness, decreased performance

110
Q

What occurs during the resistance phase?

A

Supercompensation occurs; Neural and muscle tissue adaptations

111
Q

What occurs during the exhaustion phase?

A

Inability to handle workloads/stress

Staleness and overtraining

112
Q

Explain Stimulus-Fatigue-Recovery-Adaptation.

A

Stimulus - Produce a general response that is influenced by the overall magnitude of the training stressor.

Fatigue - The greater the stimulus (workload), the more fatigue accumulates and the longer the delay before complete recovery and adaptation can occur.

Recovery - As the athlete recovers from and adapts to the training stimuli, fatigue will dissipate, and preparedness and performance increase.

Adaptation - See Above. If no new stimulus is introduced, a state of involution or detraining is observed. In contrast, the process is repeated if a new stimulus is introduced.

113
Q

Explain the Fitness-Fatigue Paradigm

A

Every training bout, session, or cycle creates both fatigue and fitness aftereffects, which summate to create a new state of preparedness.

When training loads are highest, fitness becomes elevated, but a concomitant increase in fatigue occurs because of the high training loads.

When fitness and fatigue are summed in this case, the level of fatigue reduces preparedness.

On the other hand, when training loads are low, little fatigue occurs, and minimal fitness is developed, resulting in a low level of preparedness.

Fatigue dissipates faster than fitness, allowing preparedness to become elevated if appropriate training strategies are used to retain fitness while reducing fatigue.

Each training factor has its own individual fitness, fatigue, and preparedness aftereffect response.

These aftereffects are often considered to be residual training effects and serve as a fundamental concept underlying the use of sequential periodization models.

114
Q

What are the components of an annual training plan?

A

Macrocycle - Several Months to a Year

Mesocycle - 2-6 Weeks

Microcycle - Several Days to Weeks

115
Q

What are the four steps in facility development?

A
  1. Predesign
  2. Design
  3. Construction
  4. Pre-Operation
116
Q

Which phase of facility development includes:

Needs analysis

Feasibility study

Master plan

Hire architect

A

Pre-Design

117
Q

Which phase of facility development includes:

Finalize committee

Create blueprint

A

Design

118
Q

Which phase of facility development includes:

Follow master plan

Arrange equipment

A

Construction

119
Q

Which phase of facility development includes:

Hire staff

Assign duties

Create cleaning schedule

Create plan operation

A

Pre-Operation

120
Q

Assess existing facilities based on the needs of ______ and ______.

A

athletes and teams

121
Q

There are three steps in assessing an existing facility. What is the first one?

A

Form committee

Feasibility study

Needs analysis

122
Q

There are three steps in assessing an existing facility. What is the second one?

A

Create operational plan

Remodel and/or upgrade

Finalize design & decorations

123
Q

There are three steps in assessing an existing facility. What is the third one?

A

Arrange equipment

Create employee duties & schedule

Hire/keep staff

124
Q

What is the recommended space per athlete?

A

100 square feet

125
Q

The strength and conditioning facility should ideally be located on the _____ floor away from offices.

A

Ground

126
Q

If the gym is not located on the ground floor, the load-bearing capacity should be at least ____ pounds per square foot.

A

100 pounds per square foot

127
Q

Door Width

A

36”

Threshold Flush

Double Doors for Equipment

Emergency Exits Marked

128
Q

Ceiling Height

A

12-14 feet

129
Q

Flooring

A

Rubber Flooring

Antifungal Carpet

Indoor Turf

Wood

130
Q

Lighting

A

50-100 lumens

Artificial and Natural Lighting

131
Q

Temperature

A

72-78 °F

132
Q

Relative Humidity

A

≤ 60%

133
Q

Circulation

A

8-12x per hour

HVAC, fresh air exchange system, and ceiling or box fans can provide necessary circulation

134
Q

Sound levels

A

≤ 90 decibels

135
Q

Electrical

A

Ground-fault circuits interrupter (GFI) are necessary to ensure athlete safety during an electrical short.

The electrical service needs to be ground to protect the system from lightning strikes or power changes.

136
Q

Mirror Placement

A

6” away from equipment

20” away from the floor

137
Q

Water fountains

A

Away from the training area and not interrupt traffic flow

138
Q

Other considerations

A

Restrooms

Locker Room

Showers

Telephone

Signs - Policies, Rules, Guidelines

Storage

139
Q

Equipment should be grouped into sections for traffic flow

A

Stretching & warm-up area

Agility and plyometrics

Free weights

Aerobic area

Resistance machines

140
Q

Walkways

A

36 inches wide

141
Q

Stretching & warm-up area

A

49 square feet of open space

142
Q

Circuit training area

A

Machines are 24-36 inches apart

Walkways should be between 4-7 feet wide

143
Q

Free weights

A

36 inches or more between bars

144
Q

Racks and Platforms

A

3-4 feet apart

145
Q

Traffic flow

A

2-3 main walkways - 36 inches wide

146
Q

Where does the tallest equipment go?

A

Along the walls

147
Q

Frequency of cleaning (daily or weekly):

Floors, mirrors & windows

A

Daily

148
Q

Frequency of cleaning (daily or weekly):

Upholstery and areas of contact on equipment

A

Daily

149
Q

Frequency of cleaning (daily or weekly):

Clean and lubricate equipment and look for damage

A

Daily

150
Q

Frequency of cleaning (daily or weekly):

Store equipment properly

A

Daily

151
Q

Frequency of cleaning (daily or weekly):

Lubricate aerobic machines & guide rods on machines

A

Weekly

152
Q

Director of Strength and Conditioning

A

Practioner and Administrator

153
Q

Roles and Responsibilities of Director of S&C

A

Overall strength and conditioning:

program

facility

equipment

staff

Administrative tasks (preparing a budget, purchasing equipment, preparing proposals, and working with administration and media).

Developing, presenting, and enforcing the written policies and procedures of the staff and participants in the program.

Ensure that staff are properly trained and prepared

154
Q

Strength and Conditioning Staff

A

Accredited certification including first aid, CPR, AED

NCAA Division I-III have all adopted legislation requiring certification

Maintain a professional code of conduct

155
Q

The employment of strategies to decrease and control the risk of injury from athletic participation and, therefore, the risk of liability exposure.

A

Risk Management

156
Q

Legal responsibility, duty or obligation

A

Liability

157
Q

Expectation to act according to education, level of training and certification

A

Standard of care

158
Q

The process by which a procedure or activity is described to a participant, with an explanation of the inherent risks and benefits, allows the individual to determine if he or she desires to participate.

A

Informed conset

159
Q

Failure to act as a responsible and prudent person would be under similar circumstances.

A

Negligence

160
Q

Four elements of negligence

A

duty

breach of duty

proximate cause

damages

161
Q

Knowing that an inherent risk exists with participation in an activity and voluntarily deciding to participate anyway.

A

Assumption of risk

162
Q

Staff-to-Athlete Ratio

High School

A

1:15

163
Q

Staff-to-Athlete Ratio

College

A

1:20

164
Q

Staff-to-Athlete Ratio

Junior High

A

1:10

165
Q

What is required for medical clearance?

A

Preparticipation physical examination

166
Q

Whose responsibility is it to give medical clearance?

A

Sports Medicine Staff

167
Q

A written document that details the proper procedures for caring for injuries. All personnel in the strength and conditioning facility must know the emergency action plan and proper procedures for dealing with emergencies.

A

Emergency action plan

168
Q

Components of the Emergency Action Plan

*Visibile locaiton

A

EMS activation procedures

Names and telephone numbers of primary, secondary, and tertiary individuals to contact

The specific address of the strength and conditioning facility

Locations of the telephones

Locations of nearest exits

Designated personnel qualified to care for injuries

Ambulance access

Location of emergency supplies and first aid kit

Plan of action in case of fire, tornado, life-threatening injury, crime, terrorism, and so forth

169
Q

What record keeping needs to be documented?

A

Cleaning

Maintenance

Procedures

Warranties

Medical Forms

Guidelines

Assumption of Risk

Informed Consent

Personnel Credentials

Professional Guidelines

Recommendations

Injury Report Forms

170
Q

How long do injury report forms need to be held?

A

As long as each state requires for statute of limitations.

171
Q

Get liability insurance

A
172
Q

Product liability

A

Use equipment only for the intended purpose

Ensure equipment meets existing standards and guidelines

Do not modify equipment unless instructed by the manufacturer

Apply warning labels

Regularly inspect for damage and wear

173
Q

Frequency of anaerobic training for beginners?

A

2-3x per week

174
Q

Frequency of anaerobic training for intermediates?

A

3-4 per week

175
Q

Frequency of anaerobic training for advanced

A

4-7x per week

176
Q

Frequency of training during the off-season?

A

4-6x per week

177
Q

Frequency of training during the pre-season?

A

3-4x per week

178
Q

Frequency of training during the in-season?

A

1-3x per week

179
Q

Frequency of training during the post-season?

A

0-3x per week

180
Q

List the following for muscular endurance:

Load (% of 1RM)

Reps

Rest

Rationale

A

Load (% of 1RM) - ≤ 67%

Reps - ≥ 12 reps

Rest - ≤ 30 seconds

Rationale - Repeated metabolic stress

181
Q

List the following for hypertrophy:

Load (% of 1RM)

Reps

Rest

Rationale

A

Load (% of 1RM) - 67-85%

Reps - 6-12 reps

Rest - 30-90 seconds

Rationale - Repeated structural and metabolic stress

182
Q

List the following for strength:

Load (% of 1RM)

Reps

Rest

Rationale

A

Load (% of 1RM) - ≥ 85%

Reps - ≤ 6 reps

Rest - 2-5 Minutes

Rationale - Neuromuscular/Structural Aspects

183
Q

List the following for power - single effort:

Load (% of 1RM)

Reps

Rest

Rationale

A

Load (% of 1RM) - 80-90%

Reps - 1-2

Rest - 2-5 Minutes

Rationale - Neuromuscular Aspect

184
Q

List the following for power - repeated effort:

Load (% of 1RM)

Reps

Rest

Rationale

A

Load (% of 1RM) - 75-85%

Reps - 3-5

Rest - 2-5 Minutes

Rationale - Neuromuscular Aspect

185
Q

Weekly Load Increase

Smaller, weaker, less trained

Upper Body

A

2.5-5 lb.

186
Q

Weekly Load Increase

Smaller, weaker, less trained

Lower Body

A

5-10 lb.

187
Q

Weekly Load Increase

Larger, stronger, more trained

Upper Body

A

5-10+ lb.

188
Q

Weekly Load Increase

Larger, stronger, more trained

Upper Body

A

10-15+ lb.

189
Q

List the following for long slow distance

Frequency

Duration

Intensity

A

Frequency - 1-2x per week

Duration - Race distance; ≥ 30-120 minutes

Intensity - ~70% of VO2max

190
Q

List the following for tempo/pace:

Frequency

Duration

Intensity

A

Frequency - 1-2x per week

Duration - ~20-30 minutes

Intensity - Lactate threshold or ≥ Race Pace

191
Q

List the following for Interval

Frequency

Duration

Intensity

A

Frequency - 1-2x per week

Duration - 3-5 Minutes; 1:1 Work: Rest

Intensity - Close to VO2max

192
Q

List the following for HIIT

Frequency

Duration

Intensity

A

Frequency - 1x per week

Duration - Short < 45 Seconds; Long 2-4 Minutes

Intensity - ≥ VO2max

193
Q

List the following for fartlek

Frequency

Duration

Intensity

A

Frequency - 1x per week

Duration - ~20-60 minutes

Intensity - Varies between LSD & pace/tempo intensity

194
Q
A

NSCA CSCS Flashcards (16 decks)

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