CPSS Training Theory and Periodization 5

Question 1

In periodization, 'residual training effects' refer to:

Accepted Answer

The duration adaptations persist after training of a specific quality ceases

Answer

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?

Accepted Answer

Zone 3 (threshold)

Answer

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:

Accepted Answer

Scheduling strength and endurance sessions to minimize molecular interference

Answer

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:

Accepted Answer

Step-loading with a taper

Answer

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?

Accepted Answer

To avoid accommodation (adaptation plateau) and maintain the training effect

Answer

Accommodation (Zatsiorsky's principle) states that repeated exposure to the same stimulus leads to diminishing returns, so varying means sustains the training effect.

CPSS - Certified Performance and Sport Scientist Practice Test

CPSS - Certified Performance and Sport Scientist Practice Test

CPSS Training Theory and Periodization 5