CSCS Periodization & Energy Systems

Question 1

What is the definition of a 'mesocycle' in traditional periodization planning?

Accepted Answer

A medium-length training phase of 3-6 weeks focusing on a specific biomotor quality

Answer

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).

Question 2

What is the approximate time for phosphocreatine (PCr) to be 50% resynthesized after maximal-effort exercise?

Accepted Answer

30 seconds

Answer

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.

Question 3

The General Adaptation Syndrome (GAS) model proposes three stages of response to a training stressor. In the correct order, these are:

Accepted Answer

Alarm, Resistance, Exhaustion

Answer

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.

Question 4

What respiratory exchange ratio (RER) value indicates that carbohydrate is the exclusive fuel being oxidized?

Accepted Answer

RER = 1.00

Answer

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.

Question 5

What is the key difference between an accumulation block and an intensification block in block periodization?

Accepted 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

Answer

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).

(CSCS) Certified Strength & Conditioning Specialist Practice Test

(CSCS) Certified Strength & Conditioning Specialist Practice Test

CSCS Periodization & Energy Systems