Periodization and Planning Flashcards
6 cards from real CSC practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Periodization and Planning flashcards as text
What is the principle of specificity (SAID) and how does it guide periodization?
Answer: The body adapts specifically to the type and demands of training imposed on it
SAID (Specific Adaptation to Imposed Demands) states the body adapts to the exact stresses placed on it, guiding coaches to program sport-specific movements and energy systems.
During a hypertrophy-focused mesocycle, which rep range is most commonly prescribed?
Answer: 6–12 reps
The 6–12 rep range creates sufficient mechanical tension and metabolic stress to maximize muscle hypertrophy, according to established strength training literature.
What is the primary role of the 'transmutation block' in block periodization?
Answer: Converting general strength qualities built in the accumulation block into sport-specific strength
The transmutation block converts the general fitness base developed during accumulation into sport-specific strength and power relevant to competition demands.
Which factor does the Fitness-Fatigue (two-factor) model of supercompensation emphasize?
Answer: Performance reflects the difference between fitness gains and accumulated fatigue
The fitness-fatigue model states that an athlete's readiness equals their fitness level minus their fatigue; managing fatigue is as important as building fitness.
In a strength-focused mesocycle, training intensity is typically expressed as a percentage of what measure?
Answer: One-repetition maximum (1RM)
Strength training intensity is most commonly prescribed as a percentage of the athlete's one-repetition maximum (1RM) to ensure appropriate loading.
What is the main risk of insufficient variation in a long-term training program?
Answer: Training plateaus due to accommodation to the same stimuli
Without variation, the body accommodates to repeated stimuli and adaptation slows or stops — a phenomenon known as the repeated bout effect or accommodation.