CSCS Periodization & Energy Systems 2 — Questions and Answers
Question 1: Which energy system primarily fuels a 400-meter sprint race?
- Phosphagen system
- Fast glycolysis
- Slow glycolysis and oxidative system (Correct answer)
- Oxidative system alone
Correct answer: Slow glycolysis and oxidative system
A 400m sprint (~45–60 seconds) relies primarily on fast glycolysis with significant contribution from the oxidative system.
Question 2: What is the primary purpose of a hypertrophy phase in a periodized program?
- Maximize neuromuscular efficiency
- Increase muscle cross-sectional area (Correct answer)
- Peak power output
- Reduce injury risk through deloading
Correct answer: Increase muscle cross-sectional area
The hypertrophy phase targets increased muscle cross-sectional area, building the structural foundation for subsequent strength and power phases.
Question 3: In undulating periodization, how frequently does the training stimulus change?
- Every macrocycle
- Every mesocycle
- Every session or within the week (Correct answer)
- Every block of 4 weeks
Correct answer: Every session or within the week
Daily undulating periodization (DUP) varies load and volume every session or across the training week, unlike linear models that change monthly.
Question 4: Which metabolic byproduct of anaerobic glycolysis is most associated with acute muscle fatigue?
- Free fatty acids
- Lactate and hydrogen ions (Correct answer)
- Creatine phosphate
- ATP-ADP ratio imbalance
Correct answer: Lactate and hydrogen ions
Hydrogen ion accumulation (associated with lactate production) lowers intracellular pH and impairs muscle contractile function during intense exercise.
Question 5: A mesocycle typically spans how long?
- 1–3 days
- 1–2 weeks
- 3–6 weeks (Correct answer)
- 6–12 months
Correct answer: 3–6 weeks
Mesocycles commonly last 3–6 weeks and represent a block of training with a specific goal such as hypertrophy, strength, or power.
Question 6: At what approximate exercise intensity does the crossover point occur where fat oxidation becomes less dominant than carbohydrate oxidation?
- 25–35% VO2max
- 45–55% VO2max
- 65–75% VO2max (Correct answer)
- 85–95% VO2max
Correct answer: 65–75% VO2max
The crossover point typically occurs at ~65–75% VO2max, after which carbohydrate oxidation becomes the predominant energy source.
Question 7: Which principle of periodization refers to purposeful reduction in training volume to allow supercompensation before a competition?
- Progressive overload
- Specificity
- Tapering (Correct answer)
- Variation
Correct answer: Tapering
Tapering involves systematically reducing training volume while maintaining intensity to allow full recovery and peak performance timing.
CSCS Periodization & Energy Systems 2
Which energy system primarily fuels a 400-meter sprint race?