Practice Test Geeks(ASCA) American Swimming Coaches Association Swimming Certification Practice Test
← All ASCA Flashcard Decks

Training Program Design & Planning Flashcards

7 cards from real ASCA practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 Training Program Design & Planning flashcards as text

  1. What is the recommended maximum percentage increase in weekly training volume to minimize injury risk when progressing a swimmer's load?

    Answer: 10%

    The 10% rule is widely accepted in endurance sports as a safe ceiling for weekly volume progression to allow structural adaptation without overuse injury.

  2. Which training set format is best suited for developing alactic (ATP-PC) power in sprinters?

    Answer: Short maximal sprints (10–15 seconds) with full recovery (2–3 minutes)

    Alactic power development requires maximal efforts of 10–15 seconds so the phosphocreatine system is the primary energy source, with full recovery to replenish stores.

  3. How does training specificity apply to stroke selection in program design?

    Answer: The majority of stroke-specific training should match the swimmer's primary competitive stroke

    The specificity principle requires that training closely match the demands of the competitive event, so primary stroke training should align with racing events.

  4. A 14-year-old swimmer shows signs of overreaching (persistent fatigue, declining times, mood disturbances). What is the most appropriate immediate intervention?

    Answer: Implement a 1–2 week reduced-load recovery block

    Overreaching requires a planned reduction in training load (volume and/or intensity) to allow hormonal and neuromuscular recovery.

  5. Which variable is typically manipulated FIRST when increasing training load within a mesocycle?

    Answer: Volume (yardage)

    Standard periodization practice calls for increasing volume before intensity so aerobic capacity is established before high-intensity work is added.

  6. What is 'reverse periodization' in the context of swim training?

    Answer: Prioritizing high-intensity, low-volume training early in the season before building aerobic volume

    Reverse periodization front-loads intense, race-specific work early in the season and gradually adds volume, suited to sprint-dominated programs or short competition seasons.

  7. When planning a dual-peak season (two major championship meets), where should the secondary taper typically occur relative to the primary taper?

    Answer: At the midpoint of the competitive season, with a shorter taper than the primary

    A secondary taper placed at mid-season allows performance to peak for an important mid-season meet, with a longer, more complete taper reserved for the year's top championship.