NSCA CSCS - Chapter 21

Question 1

Active rest

Answer 1

Postseason phase of training involving low-volume and intensity where athletes can rehab injuries and recovery from accumulated fatigue from the previous macrocycle - should not last more than 4 weeks

Question 2

Annual training plan

Answer 2

Yearly periodization plan incorporating different periods of training based on the sport-season and mesocycle goals

Question 3

Basic strength phase

Answer 3

Mesocycle incorporating higher intensity and lower repetition to build maximal strength - typically performed during the specific preparatory period

Question 4

Competitive period

Answer 4

Phase of macrocycle during competition season involving high amounts of sport specific technique and tactic training, frequent competitions, and reduced strength and conditioning volumes

Question 5

Daily undulating periodization

Answer 5

Periodization model involving large daily fluctuations in load and volume throughout the microcycle

Question 6

First transition period

Answer 6

Mesocycle that occurs before the competitive period

Question 7

Fitness-fatigue paradigm

Answer 7

Model of periodization that considers response to training as a combination of fitness and fatigue - properly managed training maximizes fitness gains and minimizes fatigue

Question 8

General Adaptation Syndrome (GAS)

Answer 8

Model of adaptation to stimulus that begins with alarm phase, followed by resistance phase, and finally exhaustion phase - properly managed training maximizes the gains in the resistance phase while avoiding exhaustion

Question 9

General preparatory phase

Answer 9

Mesocycle of training that begins in the offseason and focuses on building work capacity and necessary muscle mass using high-volume, lower intensity training protocols

Question 10

Hypertrophy/strength endurance phase

Answer 10

Mesocycle typically occurring during the general preparatory phase that focuses on building muscle mass and strength endurance in preparation for the specific preparatory phase

Question 11

Linear periodization

Answer 11

Periodization model using fixed set-rep schemes and increasing resistance throughout the mesocycle

Question 12

Macrocycle

Answer 12

A period of training lasting several months to a year incorporating multiple mesocycles and built around the different seasons of play

Question 13

Maintenance

Answer 13

In-season training goal to maintain pre-season gains during competition season without incurring excessive fatigue

Question 14

Mesocycle

Answer 14

A period of training between 2 and 6 weeks incorporating multiple microcycles

Question 15

Microcycle

Answer 15

A period of training lasting several days to 2 weeks - typically 1 week - that includes multiple training days in the context of the training program

Question 16

Nonlinear periodization

Answer 16

Methods of periodization such as undulating periodization that involve varying repetition and resistance schemes throughout the microcycle

Question 17

Peaking

Answer 17

Period of 1-2 weeks following a taper where the athlete performs at the highest level - typically timed for a certain competition

Question 18

Periodization

Answer 18

A theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training into mutually dependent periods of time in order to induce specific physiological adaptations

Question 19

Preparatory period

Answer 19

Mesocycle typically planned during the pre-season that involves increased intensity and reduced volume to focus on strength and power development leading into the competition season

Question 20

Restoration

Answer 20

Phase of the postseason where athlete’s focus on injury rehabilitation and mental and physical recovery from the previous training and competition season

Question 21

Second transition period

Answer 21

Period following the competitive season where athletes focus on rehabilitation and recovery before beginning the next macrocycle

Question 22

Specific preparatory phase

Answer 22

Second phase of off-season training where intensity begins to increase - maximal sport-specific strength is a typical focus during this mesocycle

Question 23

Stimulus-fatigue-recovery-adaptation theory

Answer 23

Extension of General Adaptation Syndrome that suggests that training stimuli produce a general response influenced by the magnitude of the training stressor

Question 24

Strength/power phase

Answer 24

Mesocycle typically trained during the preseason where athletes transfer strength gains from off-season into sport-specific power abilities

Question 25

Supercompensation

Answer 25

Adaptive response to appropriately structured training stressors that further elevate performance capacity

Question 26

Traditional periodization

Answer 26

Periodization model using the same set-rep schemes throughout the microcycle and focus on increasing the resistance used each workout or in the following microcycle