CSCS Periodization & Energy Systems 5 — Questions and Answers
Question 1: Which of the following training goals aligns with a mesocycle using sets of 3–5 reps at 85–95% 1RM?
- Muscular endurance
- Hypertrophy
- Maximal strength (Correct answer)
- Cardiovascular conditioning
Correct answer: Maximal strength
Sets of 3–5 reps at 85–95% 1RM are characteristic of maximal strength training, emphasizing neuromuscular recruitment and force production.
Question 2: EPOC (excess post-exercise oxygen consumption) is primarily caused by:
- Replenishment of oxygen stores, PCr resynthesis, and removal of lactate/H+ (Correct answer)
- Increased glycogen storage in liver and muscle
- Reduced metabolic rate following aerobic exercise
- Protein synthesis during the recovery window
Correct 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.
Question 3: Which periodization model is most appropriate for a beginner athlete new to resistance training?
- Nonlinear (undulating) periodization
- Block periodization
- Reverse linear periodization
- Linear periodization (Correct answer)
Correct 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.
Question 4: Which substrate provides the most ATP per molecule when fully oxidized in the aerobic energy system?
- Glucose
- Glycogen
- Free fatty acids (triglycerides) (Correct answer)
- Amino acids
Correct 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.
Question 5: A strength coach schedules a power phase immediately after a strength phase. What is the primary physiological rationale?
- Greater muscle mass from the strength phase allows higher force production in power training
- Increased 1RM enables application of higher absolute loads at explosive velocities (Correct answer)
- Power training requires aerobic capacity developed during the strength phase
- Strength-phase neural adaptations reduce injury risk during plyometric work
Correct 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.
Question 6: The lactate threshold is defined as the exercise intensity at which:
- Lactate production equals zero
- Blood lactate begins to accumulate exponentially above resting levels (Correct answer)
- The phosphagen system is fully depleted
- Oxygen consumption reaches its maximum
Correct 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.
Question 7: When designing a competition-phase microcycle for a strength-power athlete, what adjustment is most appropriate?
- Increase volume and maintain intensity
- Reduce volume substantially while maintaining or slightly reducing intensity (Correct answer)
- Introduce new exercises to prevent adaptation
- Eliminate all resistance training to maximize recovery
Correct 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.
CSCS Periodization & Energy Systems 5
Which of the following training goals aligns with a mesocycle using sets of 3–5 reps at 85–95% 1RM?