ESSENTIALS OF STRENGTH AND CONDITIONING EXAM STUDY GUIDE
1.What is Periodization? ANS *Preplanned systematic variations in training specificity,
intensity, and volume organized in periods or cycles within the overall program
*This concept was originally proposed by Russian physiologist Leo Matveyev
2.What are components of Periodization? ANS 1.) Training Specificity
- Moves from general to sports specific
2.)Training Volume
- Starts high and decreases as competition nears
3.) Training Intensity
- Starts low and increases as competition nears
3.Describe Matveyevs Model of Periodization ANS
, ESSENTIALS OF STRENGTH AND CONDITIONING EXAM STUDY GUIDE
4.What are the Periodization Periods? ANS 1.) Preparatory Period
2.)1st Transition Period
3.)Competition Period
4.) 2nd Transition Period
5. Describe the overall Preparatory Period of Periodization ANS *Usually the longest
phase
*Encompasses off-season and initial stages of
pre-season *It is sub-divided into 3 phases:
1.) Hypertrophy/Endurance Phase
2.) Basic Strength Phase 3.) Strength/Power Phase
*Main Goal:
To establish a base level of fitness and increase athletes tolerance to more intense
training
6. What is the goal of the Hypertrophy/Endurance Phase of the Preparatory
Period? ANS *Occurs early in prep
phase *High volume/low to
moderate intensity *Main Goal:
Increase lean body mass and develop strength/endurance base
7. What is the goal of the Basic Strength Phase of the Preparatory Period? ANS
*Moderately high volume/moderately high intensity
*Main Goal:
, ESSENTIALS OF STRENGTH AND CONDITIONING EXAM STUDY GUIDE
Increase strength of muscles essential to sport performance
8. What is the goal of the Strength/Power Phase of the Preparatory Period? ANS *High
load (intensity)/low volume, explosive strength essential to performance *Main Goal:
Increase power output/explosive strength essential to sport performance
9. What is the purpose of the 1st Transition Period ? ANS *Occurs during sport's pre-
season
*Time between prep and competition phases denoting a break in high
volume/intensity training *Very short in duration
*May not be utilized in team sport training
10. What is the purpose of the 2nd Transition Period? ANS *Post-season
*Also referred to as active rest, restoration, or recovery
*It is the time between the competitive season and the next macrocycles
preparatory phase *Main Goal:
Physical and mental rest, injury rehabilitation, recreational physical activity
11. What are the goals of the Competition Period (In-Season)? ANS *Sport specific
practice increases while physical conditioning decreases proportionately *Training
Goal:
To maintain and peak strength/power by maintaining/increasing training intensity and
decreasing volume
*Peak physical condition can only be maintained for about 3 weeks (attempting to extend
this will lead to overtraining)
1.What is Periodization? ANS *Preplanned systematic variations in training specificity,
intensity, and volume organized in periods or cycles within the overall program
*This concept was originally proposed by Russian physiologist Leo Matveyev
2.What are components of Periodization? ANS 1.) Training Specificity
- Moves from general to sports specific
2.)Training Volume
- Starts high and decreases as competition nears
3.) Training Intensity
- Starts low and increases as competition nears
3.Describe Matveyevs Model of Periodization ANS
, ESSENTIALS OF STRENGTH AND CONDITIONING EXAM STUDY GUIDE
4.What are the Periodization Periods? ANS 1.) Preparatory Period
2.)1st Transition Period
3.)Competition Period
4.) 2nd Transition Period
5. Describe the overall Preparatory Period of Periodization ANS *Usually the longest
phase
*Encompasses off-season and initial stages of
pre-season *It is sub-divided into 3 phases:
1.) Hypertrophy/Endurance Phase
2.) Basic Strength Phase 3.) Strength/Power Phase
*Main Goal:
To establish a base level of fitness and increase athletes tolerance to more intense
training
6. What is the goal of the Hypertrophy/Endurance Phase of the Preparatory
Period? ANS *Occurs early in prep
phase *High volume/low to
moderate intensity *Main Goal:
Increase lean body mass and develop strength/endurance base
7. What is the goal of the Basic Strength Phase of the Preparatory Period? ANS
*Moderately high volume/moderately high intensity
*Main Goal:
, ESSENTIALS OF STRENGTH AND CONDITIONING EXAM STUDY GUIDE
Increase strength of muscles essential to sport performance
8. What is the goal of the Strength/Power Phase of the Preparatory Period? ANS *High
load (intensity)/low volume, explosive strength essential to performance *Main Goal:
Increase power output/explosive strength essential to sport performance
9. What is the purpose of the 1st Transition Period ? ANS *Occurs during sport's pre-
season
*Time between prep and competition phases denoting a break in high
volume/intensity training *Very short in duration
*May not be utilized in team sport training
10. What is the purpose of the 2nd Transition Period? ANS *Post-season
*Also referred to as active rest, restoration, or recovery
*It is the time between the competitive season and the next macrocycles
preparatory phase *Main Goal:
Physical and mental rest, injury rehabilitation, recreational physical activity
11. What are the goals of the Competition Period (In-Season)? ANS *Sport specific
practice increases while physical conditioning decreases proportionately *Training
Goal:
To maintain and peak strength/power by maintaining/increasing training intensity and
decreasing volume
*Peak physical condition can only be maintained for about 3 weeks (attempting to extend
this will lead to overtraining)
