CSC Periodization and Planning 2 — Questions and Answers
Question 1: What is the principle of specificity (SAID) and how does it guide periodization?
- The body adapts broadly to any type of stress
- The body adapts specifically to the type and demands of training imposed on it (Correct answer)
- Rest produces the same adaptations as training
- Nutrition is more important than training specificity
Correct 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.
Question 2: During a hypertrophy-focused mesocycle, which rep range is most commonly prescribed?
- 1–3 reps
- 6–12 reps (Correct answer)
- 15–25 reps
- 30+ reps
Correct 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.
Question 3: What is the primary role of the 'transmutation block' in block periodization?
- Building maximal aerobic base
- Converting general strength qualities built in the accumulation block into sport-specific strength (Correct answer)
- Testing 1RM performance
- Focusing entirely on power and speed
Correct 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.
Question 4: Which factor does the Fitness-Fatigue (two-factor) model of supercompensation emphasize?
- Only fitness gains matter for performance
- Performance reflects the difference between fitness gains and accumulated fatigue (Correct answer)
- Rest completely eliminates fitness gains
- Fatigue has no impact on performance expression
Correct 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.
Question 5: In a strength-focused mesocycle, training intensity is typically expressed as a percentage of what measure?
- Maximum heart rate
- One-repetition maximum (1RM) (Correct answer)
- Lactate threshold
- VO2max
Correct 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.
Question 6: What is the main risk of insufficient variation in a long-term training program?
- Too rapid strength gains
- Training plateaus due to accommodation to the same stimuli (Correct answer)
- Excessive muscle soreness
- Overtraining only in the first month
Correct 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.
CSC Periodization and Planning 2
What is the principle of specificity (SAID) and how does it guide periodization?