NSCA Sprinting and Running Practice Test

These questions are part of the practice quiz. Start practicing

• The cause of a wide lead-leg swing and flat foot plant is best described as weakness in which areas?
• Forward body lean during acceleration decreases from less than which degree range to less than which degree range as stride length increases?
• In forward support phase, the trunk is virtually erect with less than how many degrees forward lean?
• What sprint training goal is emphasized to achieve a rapid stride rate?
• How many technique-focused days are included in the described one-week microcycle for a sprinter peaking for 100 m?
• The start rear hip angle ranges from what degrees?
• Start and acceleration error: Jumped the first stride. What is the correction?
• What is a recommended correction for bouncing with vertical swaying?
• How should hamstring strain rehab progression be approached according to NSCA principles?
• In the rear support phase, propulsion velocity depends on push-off which two factors?
• In maximum velocity sprinting, which phase features concentric hip flexion that accelerates the thigh forward?
• Which of the following is NOT a common sign of overtraining in sprint athletes?
• Which environmental factor is explicitly used to interpret sprint times when programming sprint training?
• In a Flying 30 test, the 20 m run-up into the 30 m maximal sprint primarily measures what?
• A bi-articular muscle crosses how many joints?
• In the forward support phase of maximum velocity sprinting, which two aspects are minimized?
• Which foot strike cue is most consistent with efficient sprinting technique?
• What is the role of core strength in maintaining sprint mechanics?
• Which elements typically comprise a one-week microcycle for a sprinter peaking for a 100 m event?
• What strength is the most important aspect limiting the recovery of the leg as it swings forward?
• For novice sprinters, what is a key focus during early technique training?
• In sprint start, the forward leg swing requires a backward countermovement of which body part?
• Why are tempo runs included in sprint programming?
• During sprinting acceleration, with the lower leg parallel to the trunk, the thigh of the swing leg is what relative to the trunk?
• Which phase involves rotating the thigh backward in preparation for foot contact?
• Which statement best describes how sprint training should address the force-velocity relationship?
• As the rear foot lifts up and swings forward, the opposite arm swings in which directions?
• In Maximum Velocity Late flight, concentric hip extension is described as which of the following?
• Explosive horizontal push-off primarily contributes to improving which aspect of sprint performance?
• What is the correction for ineffective arm movements?
• The cause of a maximum velocity error where the lead leg's forward swing is too wide with a flat foot plant is due to which factors?
• What should be maintained to support sprint performance according to the material?
• Describe sprint-specific strength training and name two exemplar exercises.
• What is vertical stiffness and why is it important for sprint performance?
• During Maximum Velocity early support, brief concentric knee flexion followed by eccentric hip extension primarily serves which function?
• Linear sprinting involves which two main subtasks?
• Which statement best contrasts block starts and upright starts in sprinting mechanics?
• Maximum Velocity error: Feet turned excessively outward. Cause?
• After the first two strides off the line, the foot touchdown is in front of what anatomical landmark?
• Which of the following is NOT typically included in an NSCA-style sprint warm-up?
• In sprint acceleration, what is the position of the head?
• What correction addresses a lead leg wide forward swing and flat foot plant?
• Which metric is commonly used to estimate peak velocity in sprint testing?
• What are the maximal target values for stride length and stride frequency reached during acceleration?
• The late flight eccentric knee flexion that accelerates the leg backward and stops before foot strike is aided by which action?
• How should a novice sprinter differ in training load compared with an advanced sprinter?
• During acceleration, which two kinematic variables increase progressively?
• In sprint performance, how does adequate ankle dorsiflexion influence technique, and which training method can improve it?
• Start and Acceleration error: Hands too wide in four-point stance. What correction is recommended?
• What change is recommended when moving from indoor 60 m to outdoor 100 m seasons?
• How many subtasks are described for Maximum Velocity sprinting in the material?
• In sprint acceleration, the durations of the flight phases are which values?
• Describe a typical progression of sprint drills from low to high complexity.
• In subelite sprinters, the front knee angle at the start is which angle?
• Which of the following is true about maximum velocity sprinting?
• Which combination of head and eye posture is described during acceleration?
• Stride length and frequency gradually increase during acceleration up to which values?
• Which of the following is NOT a common sign of overtraining in sprint athletes?
• Which label best describes the initial sprinting segment?
• What is the approximate maximum acceleration rate that can be approached during sprint acceleration?
• How do ground contact time and flight time change with increasing sprint speed, and what is the practical implication for technique?
• What is the numerical value of the impulse stated?
• What is the primary mechanical difference between acceleration and maximum velocity phases in sprinting?
• Start and acceleration error: Premature upright posture. What is the correction?
• What is the correction for the error where the hands are too wide in the four-point stance?
• In sprint start, the arm elbow flexes to what angle as the hand swings toward the forehead to enhance momentum and overcome inertia?
• During the sprint start, the front leg has a greater influence on starting velocity and must exert force longer.
• Approximately how much protein is recommended post-training for recovery?
• The phrase 'Part 1 Start in Sprinting' refers to which aspect?
• Which statement describes the recommended training to improve ankle function for better leg extension at high speed?
• Explain how knee touchdown angle at contact can influence sprint speed.
• In Maximum Velocity late support concentric plantar flexion, what is the primary effect?
• How can ground reaction force (GRF) analysis inform sprint coaching?
• For the start and acceleration issue of unnecessary dorsal tension and neck hyperextension, what is the correction?
• In maximum velocity sprinting, which phase is associated with rotation of the thigh backward in preparation for foot contact?
• First two strides of acceleration sprinting consist of which phases?
• Start and Acceleration error: Hands too wide apart in four-point stance. What is the identified cause?
• What is the corrective action for a Maximum Velocity error where the feet are turned excessively outward?
• In Maximum Velocity Early support with continued concentric hip extension, which effect is achieved?
• At the start of sprinting, the front knee angle is what?
• What is rate of force development (RFD) and why is it important for sprint acceleration?
• Which of the following is a plausible cause of feet turned excessively outward during maximum velocity?
• In forward support phase, the maximum allowed forward lean of the trunk is what?
• The term used to describe the explosive hand motion in maximum velocity sprinting is?
• Extended leg and trunk form which type of position along the body's long axis?
• Which two posterior-chain exercises are beneficial for sprinting?
• In Maximum Velocity late support, eccentric hip flexion serves which function?
• Which statement correctly describes stride length, stride frequency, and their relationship to top speed?
• Which corrective drill is described to improve lead-leg mechanics during maximum velocity, particularly involving diagonal support?
• Which statement best describes the effect of planning the foot to land directly beneath the center of gravity?
• During maximum velocity sprinting, the mouth and jaw posture should be:
• Peak ground reaction forces in elite sprinters during the forward support phase are generated within how many seconds?
• Acceleration and maximum velocity are characterized by which two phases?
• During maximum velocity sprinting, how should the shoulders, elbows, and hands be positioned?
• In Maximum Velocity Early flight, the eccentric knee extension is described as which of the following?
• Which statement best summarizes maximum velocity sprinting technique?
• In start and acceleration, which correction best addresses jumping the first stride by adjusting trunk position and leg action?
• In flight non-support phase, the smallest knee angle occurs when the thigh is in which position?
• In elite sprinters, the rear hip angle at the start is which angle?
• Why is eccentric hamstring strength particularly important for sprinting and injury prevention?
• In Maximum Velocity, the flexed leg functions as a pendulum and thrusts forward at maximum speed, assisting which leg power?
• In Maximum Velocity Mid flight, eccentric knee extension is described as which of the following?
• Which statement best characterizes the total number of phases described for maximum velocity sprinting?
• Which of the following is an exemplar for sprint-specific strength training?
• Which leg has the greater influence on starting velocity in sprinting start?
• Explain the force-velocity relationship and how it informs sprint training priorities.
• What is a basic outline for sprint-specific periodization across macrocycles?
• Why is plyometric training valuable in a sprint program?
• Running is a ballistic mode of locomotion with alternating phases of which two phases?
• Which phrase is associated with the goal of minimizing energy loss during sprinting?
• How should sprint volume and intensity be distributed across a microcycle for an in-season sprinter?
• How should sprint training load be adjusted in the week leading into a competition?
• Maximum Velocity error: Insufficient leg extension at push off—that is, the athlete "sits". What is the cause?
• Which action best describes the hamstrings' dual role during late recovery in sprinting?
• During Maximum Velocity, leg drive is facilitated by which action?
• Which statement is true about the hamstrings in sprinting?
• Post-activation potentiation (PAP) in sprint training, and when is it beneficial?
• In Maximum Velocity late support concentric knee extension, what is the primary effect?
• At approximately what distance is the upright sprinting position achieved?
• Which of the following is NOT one of the five fundamental movements of the flight and support phases in maximum velocity sprinting?
• During late flight, which action limits knee extension and stops before foot strike?
• The phase that includes eccentric braking and concentric propulsion is the what?
• Which option best reflects the recommended approach to addressing surface differences in training?
• How should sprint training load be monitored to balance adaptation and injury risk?
• Which set of terms completes the Sprinting Goal statement: high stride frequency and optimal stride length, with explosive horizontal push-off and minimal vertical impulse?
• A push-off angle of 52 degrees would occur during which sprinting phase?
• What are key reliability and validity considerations when conducting sprint tests?
• In sprint start, arm action has which of the following?
• The flight phase duration in maximum velocity sprinting is typically:
• What is the sprint training goal related to ground contact to minimize braking forces?
• What are the core components of an NSCA-style sprint warm-up?
• The triple extension emphasized in the rear support phase involves which joints?
• Maximum Velocity error: Insufficient leg extension at push off— correction?
• The description 'Even distribution of body weight in a medium heel-to-toe three- or four-point staggered stance' is associated with which sprinting topic?
• What combination of stride frequency and stride length is sought for optimal sprinting speed?
• Start and Acceleration error: 90 degrees knee angle of front leg not achieved. What is the cause?
• During sprinting acceleration from a static start, the stride rate to stride length ratio increases during the first how many meters or how many strides?
• When the thigh reaches maximum knee lift, the lower leg swings forward in what movement?
• Start and Acceleration error: 90 degrees knee angle of front leg not achieved. What is the correction?
• In an explosive hammering motion, how do the hands move?
• The sprint start is described as an explosive push off with which limbs?
• What is over-speed training and what are key precautions when including it in a program?
• In linear sprinting, which phase includes recovery and ground preparation before ground contact?
• In sprint start, the rear leg produces greater initial force, but what occurs earlier?
• Which statement best describes indicators of fatigued sprint form and the recommended approach to address it in practice?
• Which factor causes the head and neck to be hyperextended or hyperflexed during sprinting?
• Which component should be minimized in sprinting to optimize performance?
• When sprinting on a softer surface, which adjustment is recommended compared to training on a hard surface?
• What is the typical rest interval between high-intensity sprint reps?
• The support phase includes which actions?
• In Maximum Velocity Late flight, eccentric knee flexion is described as which of the following?
• In Maximum Velocity Mid flight, concentric hip flexion is described as which of the following?
• Which statement best describes liftoff timing in the sprint start?
• Where are the eyes focused during sprint acceleration?
• In elite sprinters, the front knee angle at the start is which angle?
• In sprint acceleration, the durations of the support phases are which values?
• Which biomechanical cue is associated with maintaining a tall but forward-leaning trunk during sprinting?
• What is the rationale for including tempo runs in the final preparation phase?
• Which metrics are typically used to evaluate sprint performance?
• What is the cause of a 'bouncing' with marked vertical swaying at maximum velocity?
• Start and Acceleration error: Excessive weight distributed to arms. What is the cause?
• Which muscle groups are most involved in hip extension during sprint propulsion?
• What is the cause of ineffective arm movements described as transverse movement, excessive backward swing, and hunched shoulders?
• The rear support phase is associated with which of the following in maximum velocity sprinting?
• In the rear support phase, which sequence of joints is involved in the triple extension?
• Which subphases are included in the flight phase of linear sprinting?
• During sprint start, peak starting force can exceed 1,500 newtons and impulse can exceed 230 newton-seconds, respectively.
• Which description best matches the orientation of the leg and trunk during acceleration?
• Which energy system dominates a 60–120 meter sprint and how does it contribute as the race unfolds?
• Describe the early stages of sprint drill progression.
• Shorter ground contact times are associated with which outcome in sprinting?
• What is one technique used to correct bouncing with vertical sways in maximum velocity running?
• Which starting position is associated with a medium heel-to-toe stance?
• In flight non-support phase, the push-off leg folds toward the hip in a relaxed ____ motion.
• The flight phase is described as being composed of recovery and which other element?
• Which statement best describes monitoring sprint training load to balance adaptation and injury risk?
• Every athlete has an optimal what relating stride rate to length?
• Maximum velocity sprinting aims for natural alignment with which body parts?
• What term describes a series of running strides that repeatedly launch the athlete's body as a projectile at maximal acceleration or velocity over brief distances and durations?
• Which statement best differentiates sprint endurance from speed endurance?
• During Maximum Velocity early support in eccentric plantar flexion, this action primarily provides what function?
• Start and acceleration error: Premature upright posture. What is the cause?
• Which of the following is a component of NSCA's injury-prevention approach that specifically targets hamstrings?
• In the start and acceleration phase, what correction addresses Excessive weight distributed to the arms?
• In forward support phase, body weight is balanced such that only which part of the foot touches the ground?
• Which statement correctly describes an action during Maximum Velocity late support and its effect?
• Which cue is used to maintain knee drive and proper foot strike during sprinting?
• What is the purpose of including a top-speed or speed-endurance session in a peak week?
• What is a flying start and when would you use it?
• Start and acceleration error: Jumped the first stride. What is the cause?
• The bi-articular hamstrings influence movement at which two joints?
• What is the purpose of emphasizing hamstring training in sprint practice?
• Which factor is cited as a cause for the head and neck being hyperextended or hyperflexed in sprinting?
• What unit is impulse measured in in this sprinting context?
• Running speed is the interaction of which two factors?
• In subelite sprinters, the rear hip angle at the start is which angle?
• To prevent facial and neck muscle tightening during maximum velocity, which head carriage is recommended?
• During sprint start, the hand moves toward the forehead to enhance momentum and overcome inertia. The correct directional description is:
• Early support with continued concentric hip extension is associated with which outcome?
• What is the Flying 30 test and what does it measure?
• Peak ground-reaction forces during sprint acceleration can exceed how many watts?
• Which adjustment is recommended in sprint programming to account for environmental factors?
• What is maximal velocity decay and how can training help mitigate it?
• Differentiate start-phase and drive-phase coaching cues.
• During the start in sprinting, what does the front leg do as the rear leg swings forward?
• Which statement describes the hamstring's role during late recovery?
• What is the cause of start and acceleration error characterized by unnecessary tension in the dorsal muscles and neck hyperextension?
• Why are familiarization trials important in sprint testing?
• How do footwear and surface choices affect sprint mechanics and injury risk?
• Which combination correctly matches the elite sprinters' angles at start?
• What is a key distinction in start-phase versus drive-phase cues?
• Compare rear hip angles at start between elite and subelite sprinters. Which statement is true?
• Which correction best addresses the need to improve leg extension at push-off in maximum velocity?
• The support phase duration in sprinting maximum velocity is within which range, and the maximum Newton ground reaction force is up to how many Newtons?
• During Maximum Velocity, eccentric hip flexion occurs in which phase?
• When comparing sprint results at altitude versus sea level, which considerations are appropriate?
• Starting knee drive and starting angle influence acceleration distance and force application. How would you train them?
• Which angle value is NOT listed as a starting metric in sprinting?
• In sprinting biomechanics, which phase includes eccentric braking and concentric propulsion?
• Why should there be a peak-day rest before competition in the microcycle?
• Name three sprint-specific drills and the mechanical quality each targets.
• How should sprint training be adjusted when moving from indoor 60 m to outdoor 100 m seasons?
• The starting torso angle in sprinting falls within which range?
• What is the approximate peak starting force threshold mentioned?
• Which describes one mechanism by which plyometrics benefit sprint performance?
• During Maximum Velocity late support, which action primarily propels the center of gravity forward?
• The push-off angle from the surface in the rear support phase is typically between which degrees?
• In Maximum Velocity Early flight, the eccentric hip flexion is described as which of the following?
• Which correction emphasizes Normal Head Alignment with eyes focused on the ground during start and acceleration?
• In flight non-support phase, which foot lightly meets the ground directly under or a minimal distance in front of the center of gravity?
• In flight non-support phase, the thigh begins to move down, sweeping the lower leg backward and down with which action?
• Compare front knee angles at start between elite and subelite sprinters. Which statement is true?
• Where does the foot land relative to the center of gravity after the first two strides?
• In Maximum Velocity sprinting, which phases are included in the cycle?
• Which aspect of starting mechanics most directly affects acceleration distance and force application?
• What is the corrective posture for head and neck during maximum velocity running?
• Which pair of terms completes the sprint performance goal?
• Which macronutrient should be consumed before training to support glycogen stores?