CPSS Training Theory and Periodization 5 — Questions and Answers
Question 1: In periodization, 'residual training effects' refer to:
- Delayed onset muscle soreness following a session
- The duration adaptations persist after training of a specific quality ceases (Correct answer)
- The carryover of fitness from the previous season
- Fatigue remaining after a competition
Correct answer: The duration adaptations persist after training of a specific quality ceases
Residual training effects describe how long a specific adaptation (e.g., aerobic capacity, strength) is retained after training for that quality stops, informing sequencing in block periodization.
Question 2: Which intensity zone is characterized by work performed just below the lactate threshold and is sometimes called 'junk volume' in endurance periodization?
- Zone 1 (recovery)
- Zone 2 (moderate/aerobic base)
- Zone 3 (threshold) (Correct answer)
- Zone 5 (VO2max)
Correct answer: Zone 3 (threshold)
Zone 3 work (just below lactate threshold) is metabolically demanding yet provides less stimulus per unit of fatigue compared with Zone 2 or Zone 4–5, leading some coaches to minimize it.
Question 3: The concept of 'planned incompatibility' in concurrent training programming primarily addresses:
- Scheduling strength and endurance sessions to minimize molecular interference (Correct answer)
- Avoiding training in hot weather
- Combining Olympic lifting with powerlifting in the same session
- Alternating upper- and lower-body days
Correct answer: Scheduling strength and endurance sessions to minimize molecular interference
Planned incompatibility deliberately separates strength and endurance stimuli (by ≥6 hours or on different days) to reduce AMPK–mTOR pathway interference and preserve adaptation quality.
Question 4: A coach designs a 12-week mesocycle using weeks 1–3 at moderate load, weeks 4–6 at high load, weeks 7–9 at very high load, and week 10 as a deload before peaking in weeks 11–12. This structure is an example of:
- Step-loading with a taper (Correct answer)
- Linear loading without variation
- Block periodization realization phase
- Daily undulating periodization
Correct answer: Step-loading with a taper
Step loading progressively increases load in discrete steps (3:1 or 4:1 ratios of loading to unloading weeks) before a taper or performance test.
Question 5: According to training theory, why is varying training means important even when an athlete responds well to a particular exercise?
- To prevent boredom and improve motivation only
- To avoid accommodation (adaptation plateau) and maintain the training effect (Correct answer)
- To reduce equipment costs
- To comply with competition regulations
Correct answer: To avoid accommodation (adaptation plateau) and maintain the training effect
Accommodation (Zatsiorsky's principle) states that repeated exposure to the same stimulus leads to diminishing returns, so varying means sustains the training effect.
Question 6: In strength periodization, the 'strength-endurance' quality is best developed using which loading parameters?
- 1–3 reps at 90–100% 1RM with full rest
- 4–6 reps at 80–85% 1RM with 3–5 min rest
- 12–20+ reps at 40–60% 1RM with short rest intervals (Correct answer)
- Single reps at 60% with maximum velocity intent
Correct answer: 12–20+ reps at 40–60% 1RM with short rest intervals
Strength-endurance is developed with higher repetition ranges (≥12 reps) at moderate to low intensities with limited rest, stressing both muscular and metabolic systems.
Question 7: Which of the following best describes the 'potentiation' microcycle used before a major competition?
- A high-volume, high-intensity week to push final adaptations
- A low-volume, high-intensity week designed to activate the CNS while dissipating fatigue (Correct answer)
- A complete rest week with no physical activity
- A moderate-load week matching in-season training norms
Correct answer: A low-volume, high-intensity week designed to activate the CNS while dissipating fatigue
A potentiation microcycle maintains high intensity at very low volume to stimulate the nervous system and sharpen neuromuscular readiness without adding fatigue before competition.
CPSS Training Theory and Periodization 5
In periodization, 'residual training effects' refer to: