CPSS Managing Training Load 3 — Questions and Answers
Question 1: Which periodization model deliberately sequences blocks of training to emphasize one primary physical quality at a time?
- Undulating periodization
- Block periodization (Correct answer)
- Linear periodization
- Conjugate method
Correct answer: Block periodization
Block periodization (Issurin) uses concentrated, sequential loading blocks (accumulation → transmutation → realization) to develop one dominant quality per block.
Question 2: In session RPE methodology, an athlete reports a RPE of 7 for a 60-minute session. The session load in arbitrary units (AU) is:
- 67 AU
- 420 AU (Correct answer)
- 360 AU
- 120 AU
Correct answer: 420 AU
Session load = RPE × duration in minutes; 7 × 60 = 420 AU.
Question 3: The 'freshness index' derived from heart rate variability (HRV) monitoring is most useful for:
- Calculating absolute VO2max
- Guiding day-to-day training intensity decisions (Correct answer)
- Diagnosing overtraining syndrome clinically
- Setting long-term periodization blocks
Correct answer: Guiding day-to-day training intensity decisions
Daily HRV-guided training allows practitioners to individualize intensity on a session-by-session basis, reducing over- or under-training risk.
Question 4: An athlete has a chronic workload (CW) of 400 AU and an acute workload (AW) of 480 AU. Their ACWR is:
- 0.83
- 1.20 (Correct answer)
- 1.50
- 880 AU
Correct answer: 1.20
ACWR = AW ÷ CW = 480 ÷ 400 = 1.20, which sits within the recommended 0.8–1.3 range.
Question 5: Why is it recommended to limit weekly training load increases to no more than 10% when building a training program?
- To avoid exceeding lactate threshold adaptations
- To allow connective tissue adequate time to remodel and strengthen (Correct answer)
- To preserve glycolytic enzyme concentrations
- To maintain resting heart rate below 60 bpm
Correct answer: To allow connective tissue adequate time to remodel and strengthen
Tendons and ligaments adapt more slowly than muscle and cardiovascular tissue, making gradual load increases critical to prevent connective-tissue injury.
Question 6: During a competition phase, the primary manipulation to maintain fitness while reducing fatigue is to:
- Increase training volume and decrease intensity
- Reduce volume while preserving training intensity (Correct answer)
- Eliminate all high-intensity work
- Double session frequency with reduced duration
Correct answer: Reduce volume while preserving training intensity
Research shows that maintaining intensity while cutting volume (by up to 60%) preserves fitness adaptations during a taper.
Question 7: Residual training effects describe:
- Immediate post-session fatigue lasting 24 hours
- The duration adaptations from a training phase persist after it ends (Correct answer)
- Accumulated overtraining symptoms
- Performance improvements during the competition block only
Correct answer: The duration adaptations from a training phase persist after it ends
Residual training effects refer to how long specific adaptations (e.g., aerobic capacity ~30 days; maximal strength ~30 days) persist after training for that quality ceases.
CPSS Managing Training Load 3
Which periodization model deliberately sequences blocks of training to emphasize one primary physical quality at a time?