CSCS Practice Questions – Program Design Part 3

Posted by on Jul 7, 2013 in Practice Questions, Program Design | 4 comments

The last question was:

An athlete you are training wants to improve his performance on the final leg of a 10km race.  You decide repetition training is appropriate for this.  Which of the following describes repetition training?

I.  work:rest ratio: 1:2
II. frequency: 1x/week
III. intensity: greater than VO2 max
IV. duration: 3-5minutes

If you didn’t know the answer to this question, re-read page 499 or better yet reread chapter 18.  I haven’t covered this topic in any of my review posts, so this is a good one to talk about.

First, it’s good to know that the NSCA distinguishes these different types of aerobic endurance training programs:

  • Long, Slow Distance Training
  • Pace/Tempo Training
  • Interval Training
  • Repetition Training
  • Fartlek Training

So do not get confused between interval training and repetition training as I did.

Repetition Training or REPS is defined as work done at intensities greater than VO2 max, with the work intervals lasting between 30 and 90 seconds.  Because this is training is highly dependent on anaerobic metabolism, longer periods of recovery are needed between training sessions.  The recovery period should be roughly 4-6 times as long as the work interval.  This type of training improves anaerobic efficiency, helping in the last push of a race when the runner is fatigued and likely accessing glycogen stores.

Based on this info, you can see that the answer to the previous question is II & III.


Source: Creative Commons

Next Question
You are training a sprinter, however due to time constraints you are only allowed to select one strength training exercises  Keeping in mind the SAID principle (Specific Adaptation to Imposed Demands) pick the most sport specific of these exercises.

A.  Barbell lunge
B.  Barbell Row
C.  Seated calf raise
D.  Leg (knee) curl


  1. page 498: Repetition training frequency per week = 1

    page 500: “The recovery periods are approximately four to six times as long as the work intervals, resulting in a work:rest ratio of approximately 1:5 (25).”

    Based on the possible answers you have given, the answer to the REPS question should be II and III. Correct me if I am wrong.

    • You are absolutely correct! That was a typo on my part, thanks for catching it!

      • no problem. love this blog by the way. its nice to see another person’s studying methods. keep it up.

    • Yup, you are correct! That was a typo on my part, thanks for catching it!

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