Periodization & Energy Systems Flashcards
6 cards from real CSCS 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 & Energy Systems flashcards as text
What is the definition of a 'mesocycle' in traditional periodization planning?
Answer: A medium-length training phase of 3-6 weeks focusing on a specific biomotor quality
A mesocycle is a medium-term training phase (typically 3-6 weeks) with a specific training focus such as hypertrophy, strength, or power, nested within the larger macrocycle (annual plan) and composed of individual microcycles (weeks).
What is the approximate time for phosphocreatine (PCr) to be 50% resynthesized after maximal-effort exercise?
Answer: 30 seconds
PCr resynthesis follows an exponential curve: approximately 50% is restored within 30 seconds, 84% within 3 minutes, and near-complete restoration (97%) requires 8-10 minutes, directly informing rest interval prescription.
The General Adaptation Syndrome (GAS) model proposes three stages of response to a training stressor. In the correct order, these are:
Answer: Alarm, Resistance, Exhaustion
Selye's GAS model sequence: (1) Alarm reaction — initial response to new stressor causing temporary performance decrease; (2) Resistance — adaptation and supercompensation above baseline; (3) Exhaustion — if stressor exceeds adaptive capacity, performance declines chronically.
What respiratory exchange ratio (RER) value indicates that carbohydrate is the exclusive fuel being oxidized?
Answer: RER = 1.00
RER equals VCO2 divided by VO2. Pure carbohydrate oxidation produces exactly one mole of CO2 for every mole of O2 consumed, giving an RER of 1.00. Pure fat oxidation gives 0.70-0.72 and mixed substrates give intermediate values.
What is the key difference between an accumulation block and an intensification block in block periodization?
Answer: Accumulation uses high-volume lower-intensity training to build work capacity; intensification uses lower-volume higher-intensity training to convert work capacity to sport-specific performance
Block periodization (Issurin) sequences: Accumulation (high volume, 60-75% intensity, general preparation) then Intensification (reduced volume, 75-90% intensity, specific strength and power) then Realization (lowest volume, over 90% intensity, competition peaking).
Which of the following best describes the difference between VO2max and lactate threshold as predictors of endurance performance in trained athletes?
Answer: Lactate threshold (as a percentage of VO2max) is generally a better predictor in trained athletes because it reflects the highest sustainable aerobic exercise intensity
In trained athletes with similar VO2max values, lactate threshold expressed as a percentage of VO2max is a stronger predictor of endurance performance because it indicates the highest sustainable intensity before significant lactate accumulation occurs.