NSCA CPSS Exam 57 Questions with Verified Answers Understand the relevant theory and principles that underpin training. - CORRECT ANSWER Training Load model, Periodization, Parallel training model,... Sequential Training Model, Periodization vs Programming - CORRECT ANSWER Periodization is a a macro-management strategy that serves as a training blueprint, from which periods of time are assigned that target specific skills, fitness, or performance related factors. Volume and intensity are inversely related. 1-3 peaks/macrocycles per year Programming is an operation of strategic thinking which is best accomplished when ongoing monitoring is integrated into the periodization process. How is biological adaptation achieved? - CORRECT ANSWER by disturbing the current capacity of the system What is supercompensation? - CORRECT ANSWER Supercompensation is the effect whereby performance is enhanced if the body is able/allowed to adapt. What syndrome is supercompensation related to? - CORRECT ANSWER General adaptation syndrome What is general adaptation syndrome? - CORRECT ANSWER The framework of interaction between the imposed training stress, acute fatigue response, adaptation, and a new level of homeostasis/performance. How does overtraining syndrome develop? - CORRECT ANSWER After continued high volume, high intensity training or both when an athlete is over-reached. Which training model is when performance of a positive fitness effect and a negative fatigue effect decay exponentially over time but at different rates? - CORRECT ANSWER Fitness-fatigue model What is the dose-response relationship? - CORRECT ANSWER relationship between the size of an administered dose and the intensity of the response produced What qualifies as external load? - CORRECT ANSWER Amount of weight lifted, distance/speed of running, its what an athlete has done. What is it called when an athlete has responded to an external load? - CORRECT ANSWER Internal load How is external load measured? - CORRECT ANSWER camera systems, global positioning systems, local positioning systems, often in conjunction with other sensors such as accelerometers and power meters. What is the principle that the energy cost of acceleration is equivalent to running at a constant speed up an "equivalent slope"? - CORRECT ANSWER Metabolic Power What is the most appropriate equation for quantifying resistance training load? - CORRECT ANSWER Number of sets x number of repetitions x percent repetition max What is performance? - CORRECT ANSWER A function of the difference between fitness and fatigue Which central and peripheral sites contribute to fatigue? - CORRECT ANSWER Activation of the motor command (brain) Propagation of the action potential through the descending motor pathway Myofilament excitation-contraction coupling Status of the intracellular milieu What is Psychobiological model of fatigue? - CORRECT ANSWER Modification of intensity whereby fatigue occurs when the effort required exceeds maximal effort the athlete is willing to exert or when the athlete believes the effort has been maximal and it feels impossible to continue. What is the Integrative governor theory? - CORRECT ANSWER Suggests both psychological and physiological factors limit performance with a particular focus on subconscious avoidance of catastrophic failure due to severe disruptions in homeostasis. what is the deterministic model of training? - CORRECT ANSWER a model of sports performance wherein there is a unique consequence or or outcome to every input or state What is a dynamic systems theory of training? - CORRECT ANSWER a model of sports performance used to describe complex behavior across complex and dynamic systems What are positive adaptation measures when measuring heart rate? - CORRECT ANSWER Improvements in heart rate variability and heart rate recovery at rest and post exercise. In which environments and with what frequency of monitoring of HRV is a good indication of positive adaptation? - CORRECT ANSWER Team sports when used at least once a week Individual sports when used at least once a week When is there limited usefulness with measuring HR(V)? - CORRECT ANSWER When measuring less than once a week or when neuromuscular and cognitive function are the main determinants of sport. How is invisible monitoring defined? - CORRECT ANSWER As assessing athletes as ready go compete by increasing load with actual training drills such as small sided games. What is the relevancy of a reduction in flight time:contraction time measured from a CMJ? - CORRECT ANSWER It shows the fatigue from playing small-sided games What are the 5 psychometric inventories used to monitor the global psychological response? - CORRECT ANSWER Profile Of Moods States (POMS) Daily Analyses of Life Demands for Athletes (DALDA) Multi-Component Training Distress Scale Recovery and Stress Questionairre (REST-Q Sport) Athlete Reported Outcome Measures (AROMs) What factors are considered for the complexity of training and load? - CORRECT ANSWER Physiological - kinetic energy(distance/speed threshold), metabolic power(accelerations), VO2, Cardiovascular demand, RPE Biomechanical - Whole-body loads (Ground reaction forces), Accelerations and decelerations (Magnitude and frequency), Rate of acceleration (Playerload TM), Joint Load, perceived tissue damage, RPE How is validity represented by data? - CORRECT ANSWER Various statistics, including a correlation, the typical error of the estimate, and bias degree to which the field measure tends to over- or under-estimate compared to the criterion. What is the coefficient of variation? - CORRECT ANSWER The variability of test - retest scores, and the change in the mean score between repeated trials. removal of linearity What are the basic characteristics of Overload? - CORRECT ANSWER Intensity -(force, RFD, power) Specificity- (degree of similarity between the performance and training exercises (metabolic and mechanical) - Enhances "transfer of training effect" Variation - method of manipulating the overload and degree of specificity; and is the most important factor in guiding training toward a specific goal and for fatigue management. What is non-linear training? - CORRECT ANSWER Periodization What is a concentrated load? - CORRECT ANSWER A phase of training emphasizing one specific characteristic Eg. long-term endurance, strength-endurance, basic strength, power, speed Training during the CL is de-emphasized How long does the general preparation/accumulation training phase take? - CORRECT ANSWER 12-28 days How long do strength-power/transmutation changes take to occur? - CORRECT ANSWER 12-28 days How long does the competition/realization phase last? - CORRECT ANSWER 8-14 days For off season training, what type of training programs increase the preparedness of a team sports season? - CORRECT ANSWER Phase Potentiation(block periodization) For in-season training, what type of program should be used? - CORRECT ANSWER Maintenance programming, moderate to high - intensity and moderate volume variation. What training should be avoided during season due to poor fatigue management? - CORRECT ANSWER Attempts to increase strength Design or evaluate a performance program based on sound programming and periodization principles around the constraints of the training environment (e.g., equipment, location, time of year, athlete history, sport). - CORRECT ANSWER EG. What is an example of Profiling? - CORRECT ANSWER A Radar plot comparing performance testing results against established benchmarks. What is an example of Ranking? - CORRECT ANSWER The Husker - Power Performance Index What are the steps for developing performance norms? - CORRECT ANSWER 1. Complete a needs analysis of the sport 2. Perform a literature search 3. Establish in-house performance norms to ensure validity of data 4. Consider maturation and long term development 5. Adequate sample sizes are required for determining performance norms 6. Once testing is completed, results can be compared to norms or benchmarks What 2 types of blocks are in a Conjugate Sequence Model? - CORRECT ANSWER Accumulation Blocks and Restitution Blocks What KPI and PO model is the most evidence driven and precisely measured model that has very little to no room for random variation? - CORRECT ANSWER Deterministic Model What is the biggest criticism of the deterministic model? - CORRECT ANSWER It is too rigid in requirements for sporting environments What is the main driver of a KPI plan and model? - CORRECT ANSWER The primary Performance Objective (PO) What performance determinants does the Hierarchical model use? - CORRECT ANSWER Physiological Determinants and the Health aspects Ideally, what should a suitable KPI include? - CORRECT ANSWER -Provide objective evidence as a valid and reliable measure -Inform better decision making -Offer a gauge to assess performance changes over time -Provide information to benchmark one person's performance versus that of others -Inform attainability of POs what are signs of overtraining? - CORRECT ANSWER Loss of appetite, constant soreness What does GPP stand for? - CORRECT ANSWER General Preparatory Period Understand the multiple dimensions (e.g., psychological, physical, sport development, personal growth, nutrition, recovery, interventions) of athlete preparation in relation to training process. - CORRECT ANSWER Establish key performance indicators (KPIs) that relate to performance. - CORRECT ANSWER Identify environmental/situational constraints that may impact performance. - CORRECT ANSWER Develop benchmarking (e.g., normative data) around attributes needed for success. - CORRECT ANSWER Establish assessment strategies to evaluate performance status. - CORRECT ANSWER Establish a resource option to help understand loads as it relates to the sport (e.g., internal loads, external loads) - CORRECT ANSWER Identify acquired research and development activities that will facilitate performance planning, ongoing monitoring, and assessment. - CORRECT ANSWER [Show More]
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