CSCS Periodization & Energy Systems 5

Question 1

Which of the following training goals aligns with a mesocycle using sets of 3–5 reps at 85–95% 1RM?

Accepted Answer

Maximal strength

Answer

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:

Accepted Answer

Replenishment of oxygen stores, PCr resynthesis, and removal of lactate/H+

Answer

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?

Accepted Answer

Linear periodization

Answer

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?

Accepted Answer

Free fatty acids (triglycerides)

Answer

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?

Accepted Answer

Increased 1RM enables application of higher absolute loads at explosive velocities

Answer

A higher 1RM means that moderate percentage loads used in power training represent greater absolute forces, improving rate of force development.

(CSCS) Certified Strength & Conditioning Specialist Practice Test

(CSCS) Certified Strength & Conditioning Specialist Practice Test

CSCS Periodization & Energy Systems 5