CPSS Training Theory and Periodization 4 — Questions and Answers
Question 1: Conjugate (concurrent) periodization, as popularized by Westside Barbell, simultaneously develops multiple physical qualities primarily by using:
- Sequential mesocycles for each quality
- Max-effort and dynamic-effort days within the same microcycle (Correct answer)
- Single-quality focus blocks of 4–6 weeks
- High-volume low-intensity work year-round
Correct answer: Max-effort and dynamic-effort days within the same microcycle
Conjugate periodization alternates max-effort (near-maximal loads) and dynamic-effort (submaximal speed-strength) sessions within the same week to develop strength and power concurrently.
Question 2: The 'repeated bout effect' (RBE) is most relevant to programming which type of exercise?
- Concentric-dominant Olympic lifting
- Eccentric-loading exercises causing muscle damage (Correct answer)
- Isometric holds
- High-cadence aerobic cycling
Correct answer: Eccentric-loading exercises causing muscle damage
The RBE describes attenuated muscle damage and soreness from repeated eccentric-loading bouts, informing how to introduce novel eccentric stress progressively.
Question 3: Which of the following best describes a 'mesocycle' in periodization terminology?
- A single training session
- A 1-week training block
- A 3–6 week training block targeting a specific adaptation (Correct answer)
- A full annual training year
Correct answer: A 3–6 week training block targeting a specific adaptation
A mesocycle is an intermediate planning unit, typically 3–6 weeks, organized around a specific training goal such as hypertrophy, strength, or power.
Question 4: When designing a long-term athlete development plan, the concept of 'trainability windows' refers to:
- The hours of the day most conducive to training
- Age-sensitive periods when specific qualities respond optimally to training (Correct answer)
- The number of years before diminishing returns
- Session scheduling around circadian rhythms
Correct answer: Age-sensitive periods when specific qualities respond optimally to training
Trainability windows (sensitive periods) are developmental phases during which particular qualities—such as speed or aerobic capacity—respond most strongly to targeted training stimuli.
Question 5: A sport scientist notices an athlete's performance declining despite consistent training. Resting HR is elevated and mood is depressed for over two weeks. The most likely diagnosis is:
- Functional overreaching
- Non-functional overreaching or overtraining syndrome (Correct answer)
- Acute fatigue accumulation
- Competition anxiety
Correct answer: Non-functional overreaching or overtraining syndrome
Sustained performance decrements alongside elevated resting HR and mood disturbance lasting more than two weeks indicate non-functional overreaching or early overtraining syndrome.
Question 6: The 'minimum effective dose' (MED) principle in periodization advocates for:
- Using the highest possible training load at all times
- Prescribing the smallest training stimulus that produces the desired adaptation (Correct answer)
- Avoiding overload entirely
- Keeping volume constant throughout the year
Correct answer: Prescribing the smallest training stimulus that produces the desired adaptation
MED focuses on identifying the least amount of training stress necessary to drive the target adaptation, preserving recovery capacity and reducing injury risk.
Question 7: Transfer of training theory suggests that exercises with the highest 'dynamic correspondence' to sport movements should be prioritized because they:
- Are easiest to perform with correct technique
- Share similar movement patterns, muscle actions, and force-time profiles with the sport skill (Correct answer)
- Require the most equipment
- Produce the greatest hypertrophy
Correct answer: Share similar movement patterns, muscle actions, and force-time profiles with the sport skill
Dynamic correspondence (Verkhoshansky) requires exercises to match the sport in amplitude, direction, accentuated phase of force application, and magnitude and rate of force development.
CPSS Training Theory and Periodization 4
Conjugate (concurrent) periodization, as popularized by Westside Barbell, simultaneously develops multiple physical qualities primarily by using: