Fundamentals of S&C

Strength and Conditioning

The practical application of exercise science to improve health, fitness, and performance for all individuals.

S&C trainer

A professional who designs, delivers, and reviews exercise programs to help people reach their fitness or performance goals.

Exercise Prescription

A tailored plan of physical activities, including type, intensity, and duration, designed to meet an individual's needs

Adaptation

The body's process of adjusting to physical training, leading to improved strength, fitness, or performance over time.

Progressive overload

gradually increasing the demands placed on the body to stimulate improvement

What happens without progressive overload?

body adapts and progress stalls

Specificity

Training should be tailored to the specific goals and needs of the individual.

Individualization

Programs must be adapted to suit each person's age, experience, and abilities.

What does S&C do for youths?

builds strong muscles and bones, improves coordination, and supports healthy growth.

What can S&C do for older adults?

maintain muscle mass, balance, and mobility, slow age-related decline and reduce the risk of falls.

A 70-year-old woman wants to improve her balance and strength. How can a strength and conditioning trainer help her?

Design a safe, tailored exercise plan

What is the FITT principle?

frequency, intensity, time, type

frequency

How often you exercise

Intensity

How hard you exercise.

time

How long each exercise session lasts

type

The kind of exercise you do

Monitoring and Adjusting intensity

Keep track of how hard you’re working. Use tools like heart rate, perceived exertion, or talk tests to ensure you’re training at the right level.

For older adults starting an exercise program, which FITT adjustment is especially important?

Choosing activities that improve balance

S&C coach/trainer

design, deliver, and review exercise programs for individuals or groups. Helping clients achieve health, fitness, or performance goals.

Team/ institutional S&C roles

working with sports teams, schools, or universities to prepare athletes for competition. Planning training, monitoring progress, and collaborating with coaches and medical staff.

Education and research

teaching, mentoring, or conducting research in academic or clinical settings. They contribute to the advancement of knowledge and best practices in the field.

Which principle governs exercise overload and adaptation in strength and

conditioning?

FITT principle

What is the primary role of a Strength and Conditioning (S&C) Trainer

Bridging the gap between sports science theory and practical application

How much lean body mass can typically be gained per week through resistance

training?

0.25-0.5kg

Which group is explicitly mentioned as benefiting from S&C training

General population and youth

Which of the following is a widely held myth about strength training?

unsafe for children

What does the term ‘sarcopenia’ refer to?

Age-related loss of muscle mass and strength

What is meant by “neuromuscular improvements” in the context of S&C?

Increased muscle strength through neural efficiency

Who among the following populations can reduce cardiovascular disease risks

through strength training?

Individuals of all ages and fitness levels

Why is strength training now considered safe and effective for youth

It is supervised by professionals and tailored to individual goal