Periodization & Energy Systems Flashcards

Which energy system primarily fuels a 400-meter sprint race?

Answer: Slow glycolysis and oxidative system

A 400m sprint (~45–60 seconds) relies primarily on fast glycolysis with significant contribution from the oxidative system.

What is the primary purpose of a hypertrophy phase in a periodized program?

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.

In undulating periodization, how frequently does the training stimulus change?

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.

Which metabolic byproduct of anaerobic glycolysis is most associated with acute muscle fatigue?

Answer: Lactate and hydrogen ions

Hydrogen ion accumulation (associated with lactate production) lowers intracellular pH and impairs muscle contractile function during intense exercise.

A mesocycle typically spans how long?

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.

At what approximate exercise intensity does the crossover point occur where fat oxidation becomes less dominant than carbohydrate oxidation?

Answer: 65–75% VO2max

The crossover point typically occurs at ~65–75% VO2max, after which carbohydrate oxidation becomes the predominant energy source.

Which principle of periodization refers to purposeful reduction in training volume to allow supercompensation before a competition?

Answer: Tapering

Tapering involves systematically reducing training volume while maintaining intensity to allow full recovery and peak performance timing.