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NSCA CPSS EXAM QUESTIONS AND ANSWERS|A+ GRADED|BRAND NEW|
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
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.
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 What is the formula for the theoretical maximal force output that lower limbs could produce during an extension at null velocity (extreme force at the end of the F-V spectrum)? - CORRECT ANSWER-F0(N/kg) What is the formula for the theoretical maximal extension velocity until lower limbs could produce force output (extreme velocity at the end of the F-V spectrum)? - CORRECT ANSWER-V0(m/s) What is the formula for the maximal mechanical power output that lower limbs can produce during one extension (apex of the P-V relationship)? - CORRECT ANSWER-Pmax(W/kg) What is the equation for the lower limb F-V mechanical profile? - CORRECT ANSWER- SFV(Ns/m/kg) What is the equation for the lower limb optimal F-V mechanical profile maximizing ballistic push off performance? - CORRECT ANSWER-SFVopt(Ns/m/kg) What is the formula for the magnitude of the relative difference between SFV and SFVopt? - CORRECT ANSWER-FVimb(%)
What is the formula for the theoretical maximal horizontal force output that the lower limbs could produce at null running velocity (extreme force end of the F-V spectrum)? - CORRECT ANSWER-F0(N or N/kg) What is the equation for the theoretical maximal running velocity until lower limbs could produce horizontal force output (extreme velocity end of the F-V spectrum)? - CORRECT ANSWER-V0(m/s) What is the equation for the maximal mechanical power output that lower limbs could produce during one step (apex P-V relationship)? - CORRECT ANSWER-Pmax(W or W/kg) What is the formula for maximal value of RF? - CORRECT ANSWER-RFmax(%) What is the formula for the rate of decrease in RF when running velocity increases? - CORRECT ANSWER-DRF(%s/m) What are common values for F0(N/kg) Jumping? - CORRECT ANSWER-From low to high: 20- 50 N/kg; 1100-5000N What are common values for Pmax(W/kg) jumping? - CORRECT ANSWER-From low to high: 15 - 45 W/kg; 850-4300 W What are common values for V0(m/s) Jumping? - CORRECT ANSWER-From low to high: 1.5- 6.5 m/s What are common values for SFV(Ns/m/kg) jumping? - CORRECT ANSWER-From most force oriented to most velocity oriented: - 29 to - 3.5 (Ns/m/kg) What are the common values for SFVopt(Ns/m/kg) jumping? - CORRECT ANSWER-From most force oriented to most velocity oriented: - 15 to - 10 (N*s/m/kg)
Establish key performance indicators (KPIs) that relate to performance. - CORRECT ANSWER- Identify environmental/situational constraints that may impact performance. - CORRECT ANSWER-Environmental stressors (heat or cold), Hydration, and Altitude What is the TRIMP metric used for? - CORRECT ANSWER-The Training Impulse metric is an example of an attempt to combine volume (as minutes) and intensity (as HRR and adjusted by an exponential coefficient) How are KPIs used to improve PO? - CORRECT ANSWER-KPIs are used to improve the desired Performance Outcome by providing objective measures for performance trends. What is the equation of the ratio of force over a step? - CORRECT ANSWER-RF(%) What are the types of heat illnesses? - CORRECT ANSWER-Heat exhaustion, heat syncope, heat cramps, and exertional heatstroke What factors are associated with exertional heat illness? - CORRECT ANSWER-Fatigue, electrolyte losses, cardiovascular inefficiency and hypohydration 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-
