CSCS CSCS Periodization & Performance Planning 2 — Questions and Answers
Question 1: In block periodization, what is the primary training emphasis of the 'accumulation' block?
- High intensity, low volume maximal strength work
- High volume, low-to-moderate intensity work to build general capacity (Correct answer)
- Sport-specific power peaking
- Active recovery and mobility only
Correct 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.
Question 2: Which loading scheme best represents a 'step-loading' pattern over four weeks?
- Week 1: 70%, Week 2: 75%, Week 3: 80%, Week 4: 85%
- Week 1: 70%, Week 2: 75%, Week 3: 80%, Week 4: 60% (deload) (Correct answer)
- Week 1: 85%, Week 2: 80%, Week 3: 75%, Week 4: 70%
- Week 1–4 all at 75% with increasing reps only
Correct 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.
Question 3: For a competitive athlete peaking for a single annual championship, which periodization approach is MOST appropriate?
- Year-round maintenance at moderate intensity
- Single-peak periodization with one competitive peaking phase (Correct answer)
- Double-peak periodization with two competitive peaks
- Undulating periodization with no planned peak
Correct 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.
Question 4: What is the recommended sequence for exercise order within a resistance training session according to NSCA guidelines?
- Core/isolation exercises first, then power exercises, then structural/multi-joint exercises
- Power exercises first, then structural/multi-joint exercises, then core/isolation exercises (Correct answer)
- Aerobic warm-up, isolation exercises, then power exercises
- Any order is acceptable because sequencing does not affect performance
Correct 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.
Question 5: Which training phase is characterized by loads of 85–100% 1RM, 1–5 reps per set, and rest intervals of 3–5 minutes?
- Hypertrophy phase
- Muscular endurance phase
- Maximal strength/peaking phase (Correct answer)
- Power phase at moderate loads
Correct 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.
Question 6: When transitioning from the off-season to pre-season, the strength and conditioning program should generally shift toward which training emphasis?
- Increased general volume with decreased sport-specific work
- Greater specificity and power development with reduced volume (Correct answer)
- Maximal hypertrophy with highest possible training volume
- Complete elimination of resistance training to preserve energy
Correct 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.
CSCS CSCS Periodization & Performance Planning 2
In block periodization, what is the primary training emphasis of the 'accumulation' block?