CSCS Periodization & Performance Planning Flashcards

In block periodization, what is the primary training emphasis of the 'accumulation' block?

Answer: High volume, low-to-moderate intensity work to build general capacity

The accumulation block uses high volume and moderate-to-low intensity to develop a broad fitness base before transitioning to intensification.

Which loading scheme best represents a 'step-loading' pattern over four weeks?

Answer: Week 1: 70%, Week 2: 75%, Week 3: 80%, Week 4: 60% (deload)

Step loading progresses intensity over two to three weeks, then reduces load in a deload week to allow recovery before the next loading block.

For a competitive athlete peaking for a single annual championship, which periodization approach is MOST appropriate?

Answer: Single-peak periodization with one competitive peaking phase

Single-peak periodization directs all training progressions toward one primary competitive event, maximizing performance at that specific time.

What is the recommended sequence for exercise order within a resistance training session according to NSCA guidelines?

Answer: Power exercises first, then structural/multi-joint exercises, then core/isolation exercises

NSCA guidelines recommend power exercises first (highest neural demand), followed by structural/multi-joint, then core and isolation exercises.

Which training phase is characterized by loads of 85–100% 1RM, 1–5 reps per set, and rest intervals of 3–5 minutes?

Answer: Maximal strength/peaking phase

The maximal strength or peaking phase uses very high intensities, low rep ranges, and long rest intervals to maximize force production.

When transitioning from the off-season to pre-season, the strength and conditioning program should generally shift toward which training emphasis?

Answer: Greater specificity and power development with reduced volume

Pre-season training reduces overall volume and increases specificity and power quality, preparing athletes for the demands of competitive performance.