Periodization & Energy Systems Flashcards

What is the primary fuel substrate used during low-intensity, prolonged aerobic exercise (>60 minutes)?

Answer: Free fatty acids and intramuscular triglycerides

During prolonged low-intensity exercise, the oxidative system increasingly relies on free fatty acids and intramuscular triglycerides as glycogen is spared.

In a traditional linear periodization model, which phase typically follows the hypertrophy phase?

Answer: Basic strength phase

Linear periodization progresses from hypertrophy → basic strength → strength/power → peaking, building on each preceding phase.

Which enzyme is responsible for the rate-limiting step in glycolysis?

Answer: Phosphofructokinase (PFK)

Phosphofructokinase (PFK) catalyzes the key regulatory step in glycolysis and is highly sensitive to AMP, ADP, and pH changes.

An athlete competing in multiple sports seasons per year would benefit most from which periodization approach?

Answer: Multi-peak periodization

Multi-peak (or multiple-peak) periodization structures training to produce several performance peaks across a competitive year for athletes with multiple seasons.

The Krebs cycle (citric acid cycle) takes place in which cellular compartment?

Answer: Mitochondrial matrix

The Krebs cycle occurs in the mitochondrial matrix, where acetyl-CoA is oxidized to produce NADH, FADH2, and CO2.

Which periodization variable is most important to manipulate first when planning a new training phase?

Answer: Training volume

Volume is typically manipulated first when transitioning phases, as it sets the overall workload before intensity adjustments are made.

A work-to-rest ratio of 1:12 to 1:20 is most appropriate for training which energy system?

Answer: Phosphagen (ATP-PCr) system

The phosphagen system requires long rest intervals (1:12–1:20) to allow full PCr resynthesis, enabling repeated maximal-effort bursts.