Periodization & Energy Systems Flashcards
7 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 7 Periodization & Energy Systems flashcards as text
Which of the following training goals aligns with a mesocycle using sets of 3–5 reps at 85–95% 1RM?
Answer: Maximal strength
Sets of 3–5 reps at 85–95% 1RM are characteristic of maximal strength training, emphasizing neuromuscular recruitment and force production.
EPOC (excess post-exercise oxygen consumption) is primarily caused by:
Answer: Replenishment of oxygen stores, PCr resynthesis, and removal of lactate/H+
EPOC reflects the elevated O2 consumption needed to restore PCr, remove lactate, replenish myoglobin O2 stores, and normalize body temperature post-exercise.
Which periodization model is most appropriate for a beginner athlete new to resistance training?
Answer: Linear periodization
Linear periodization, with gradually increasing intensity and decreasing volume over time, is most appropriate for beginners due to its simplicity and consistent progressive overload.
Which substrate provides the most ATP per molecule when fully oxidized in the aerobic energy system?
Answer: Free fatty acids (triglycerides)
Free fatty acids yield substantially more ATP per molecule (~460 ATP for palmitate) compared to glucose (~38 ATP) due to their higher carbon-to-oxygen ratio.
A strength coach schedules a power phase immediately after a strength phase. What is the primary physiological rationale?
Answer: Increased 1RM enables application of higher absolute loads at explosive velocities
A higher 1RM means that moderate percentage loads used in power training represent greater absolute forces, improving rate of force development.
The lactate threshold is defined as the exercise intensity at which:
Answer: Blood lactate begins to accumulate exponentially above resting levels
The lactate threshold is the intensity where blood lactate begins to rise nonlinearly above baseline, indicating a shift toward greater reliance on anaerobic glycolysis.
When designing a competition-phase microcycle for a strength-power athlete, what adjustment is most appropriate?
Answer: Reduce volume substantially while maintaining or slightly reducing intensity
Competition phase microcycles reduce volume significantly to manage fatigue while maintaining intensity to preserve neuromuscular readiness for performance.