NCSF Certified Strength Coach flashcards

33 cards. Read the term and the definition here. The deck at the top of this page is optional.

Force-velocity relationship

As concentric muscle shortening velocity increases, the force the muscle can produce decreases; eccentric actions can generate more force than isometric or concentric actions at the same joint angle.

Length-tension relationship

Active muscle tension is greatest near resting sarcomere length and declines when the muscle is over-shortened or over-lengthened, because actin-myosin crossbridge overlap changes.

Stretch-shortening cycle

A rapid eccentric stretch followed by a brief amortization phase and a concentric action; it stores elastic energy and enhances force output in jumps and sprints.

Size principle

Motor units are recruited in order of increasing size, so low-threshold slow units fire first and larger fast units are added as force demand rises.

Impulse-momentum relationship

Impulse equals force multiplied by time and equals the change in momentum; applying force over a longer time raises takeoff velocity in jumps and throws.

ATP-PC system

The phosphagen system supplies ATP for maximal efforts lasting roughly 6 to 10 seconds, using stored creatine phosphate to rapidly regenerate ATP without oxygen.

Mechanical tension and hypertrophy

Muscle growth is driven primarily by mechanical tension accumulated through sufficient volume load, with metabolic stress and muscle damage playing secondary supporting roles.

Power definition

Power equals work divided by time, or force multiplied by velocity; peak power for multi-joint lifts typically occurs at roughly 40 to 80 percent of 1RM.

Volume load formula

Volume load is calculated as sets multiplied by repetitions multiplied by load; it allows systematic comparison of weekly training stress and progression across programs.

Acute:chronic workload ratio

The ratio of one recent week of training load to the rolling four-week average; values well above about 1.5 indicate rapid spikes associated with higher injury risk.

Hypertrophy prescription

Hypertrophy is typically trained with 6 to 12 repetitions at 67 to 85 percent of 1RM, multiple sets per muscle, and moderate rest periods of 1 to 2 minutes.

Maximal strength prescription

Maximal strength is trained with roughly 1 to 6 repetitions at 85 percent or more of 1RM, using long rest intervals of 2 to 5 minutes to preserve quality.

Power prescription

Power is trained with 1 to 5 repetitions at 30 to 60 percent of 1RM or with body-weight plyometrics, using full recovery of 2 to 4 minutes to maintain velocity.

Linear periodization

A model in which training volume decreases while intensity increases across successive mesocycles, moving from higher-rep hypertrophy work toward low-rep strength and power phases.

Undulating periodization

A model that varies volume and intensity frequently, often daily or weekly, so different training qualities such as strength and hypertrophy are stimulated within the same mesocycle.

Block periodization

A model that organizes training into sequential blocks, typically accumulation of volume, then transmutation of intensity, then realization for peak performance at competition.

Deload week

A planned reduction in training volume of roughly 40 to 60 percent while some intensity is maintained, allowing recovery and preserving neural qualities before the next training block.

Tapering before competition

A progressive reduction in training volume over one to three weeks while intensity is largely maintained, intended to dissipate fatigue and reveal accumulated fitness.

Progressive overload

Systematically increasing training demand over time through load, repetitions, sets, density, range of motion, or reduced rest, changing one variable at a time to track response.

Squat technique key points

The bar sits over the mid-foot, the spine stays neutral, knees track over the toes, heels remain down, and the hip crease descends below the knee for full depth.

Deadlift technique key points

The bar starts over the mid-foot with hips between knee and shoulder height, the spine stays neutral, the bar drags close to the shins, and hips and shoulders rise together.

Bench press technique

Shoulder blades are retracted and depressed, feet are planted, the bar touches the lower chest, wrists stack over elbows, and a spotter is used for heavy sets.

Overhead press technique

Ribs stay down and glutes engaged to limit lumbar extension, the bar path stays close to the face, and the lift finishes with the bar over the mid-foot.

Olympic lift coaching

Emphasize triple extension of hips, knees, and ankles, a vertical bar path, and a stable receiving position; teach with a PVC pipe or empty bar before adding load.

Plyometric landing mechanics

Land softly with knee and hip flexion, absorb through the whole foot, and keep ground contact short; prioritize movement quality and low repetitions over volume.

Spotting rules

Use a spotter for barbell bench press and overhead work, never spot a deadlift from behind, and use safety pins when squatting inside a rack.

Effective coaching cues

Cues should be short, ideally external such as push the floor away, and matched to the athlete's learning stage, with one focal point per repetition.

Epley 1RM estimate

Estimated 1RM equals load multiplied by one plus repetitions divided by 30; it is useful when direct maximal testing is unsafe or impractical for the athlete.

Countermovement jump test

A vertical jump performed with a rapid countermovement; comparing it to a squat jump reveals the contribution of the stretch-shortening cycle to lower-body power.

Agility and change of direction

Tests such as the 5-10-5 shuttle and T-test measure change of direction; standardize surface, footwear, and rest intervals to keep results reliable.

Session-RPE load

Internal training load is estimated by multiplying session duration in minutes by the athlete's session RPE; it is combined with external load to monitor readiness.

Max heart rate estimation

Maximal heart rate can be estimated as 220 minus age, or more accurately with the Tanaka formula of 208 minus 0.7 times age, to set conditioning zones.

Asymmetry screening threshold

Side-to-side differences greater than about 10 percent on single-leg hop, Y-balance, or strength tests warrant attention and targeted corrective training.