NEA EXAM (CITY AND GUILDS LEVEL 3 ENERGY
AWARENESS) PROGRAMMING QUESTIONS AND ANSWERS ELABORATIONS!!
1.Principle of Individuality: Training must be tailored to the individual
2.Principle of Specificity: Training must focus on the goal or activity to be effective
3.Principle of Overload: The body must be challenged beyond its normal limits to adapt
4.Principle of Progression: Gradual increases in training demands are necessary for
continued adaptation
5.Principle of Diminishing Returns: The more trained an athlete is, the smaller the
performance gains
6.Principle of Reversibility: Gains are lost when training stops, but will return once the
athlete begins training again
7.What is the first step in program design?: Needs analysis
8.What does the needs analysis evaluate?: The sport or activity requirements and the
athlete's current status
9.What factors influence exercise selection?: Equipment availability, athlete abil- ity,
and time constraints
10.How should exercises be ordered in a program?: Power/structural exercises first,
followed by strength/core exercises, and then assistance exercises
11.Why is training frequency important?: It balances recovery and training vol- ume
to optimize performance
12.What factors influence the training load?: Goals, training phase, and the
athlete's status
13.What are examples of structural exercises?: Squats, deadlifts, and cleans
14. What are examples of assistance exercises?: Bicep curls, leg extensions, and
tricep pushdowns
15.Why should exercises be based on what a coach can do?: A coach must be able to
demonstrate and teach the exercise properly
16.What is the minimum frequency to maintain strength?: Once per week
17.How does sport season affect training frequency?: During the season, there is less
time in the weight room to prioritize performance on the field
18.What is an example of a split routine for advanced athletes?: Upper body on
days 1 and 3, lower body on days 2 and 4
19.What is a 1RM?: The maximum weight lifted for one repetition with proper form
20.What is the repetition max continuum?: Heavy loads develop strength/power,
moderate loads for hypertrophy, and light loads for endurance
21.Why is it important not to train at RM levels every week?: Continuous high-
intensity training can lead to overtraining and injury
22.What is an example of progressive overload for strength?: Gradually in-
creasing the weight over several weeks (e.g., 85% to 95% of 1RM)
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AWARENESS) PROGRAMMING QUESTIONS AND ANSWERS ELABORATIONS!!
1.Principle of Individuality: Training must be tailored to the individual
2.Principle of Specificity: Training must focus on the goal or activity to be effective
3.Principle of Overload: The body must be challenged beyond its normal limits to adapt
4.Principle of Progression: Gradual increases in training demands are necessary for
continued adaptation
5.Principle of Diminishing Returns: The more trained an athlete is, the smaller the
performance gains
6.Principle of Reversibility: Gains are lost when training stops, but will return once the
athlete begins training again
7.What is the first step in program design?: Needs analysis
8.What does the needs analysis evaluate?: The sport or activity requirements and the
athlete's current status
9.What factors influence exercise selection?: Equipment availability, athlete abil- ity,
and time constraints
10.How should exercises be ordered in a program?: Power/structural exercises first,
followed by strength/core exercises, and then assistance exercises
11.Why is training frequency important?: It balances recovery and training vol- ume
to optimize performance
12.What factors influence the training load?: Goals, training phase, and the
athlete's status
13.What are examples of structural exercises?: Squats, deadlifts, and cleans
14. What are examples of assistance exercises?: Bicep curls, leg extensions, and
tricep pushdowns
15.Why should exercises be based on what a coach can do?: A coach must be able to
demonstrate and teach the exercise properly
16.What is the minimum frequency to maintain strength?: Once per week
17.How does sport season affect training frequency?: During the season, there is less
time in the weight room to prioritize performance on the field
18.What is an example of a split routine for advanced athletes?: Upper body on
days 1 and 3, lower body on days 2 and 4
19.What is a 1RM?: The maximum weight lifted for one repetition with proper form
20.What is the repetition max continuum?: Heavy loads develop strength/power,
moderate loads for hypertrophy, and light loads for endurance
21.Why is it important not to train at RM levels every week?: Continuous high-
intensity training can lead to overtraining and injury
22.What is an example of progressive overload for strength?: Gradually in-
creasing the weight over several weeks (e.g., 85% to 95% of 1RM)
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