Annual Programming

Question 1

periodization

Answer 1

the logical integrative, sequential manipulation of training factors (volume, intensity, training density, training frequency, training focus, + exercise selection) to optimize training outcomes at predetermined time points

-in other words- planned manipulation of training variables to maximize training adaptations + prevent the onset of overtraining]

Question 2

one or multiple goals in periodization?

Answer 2

several goals are targeted, not just 1 (optimizing performance at a specific time, development of specific physiological/performance outcomes, reduce risk for overtraining, promote long-term development)

Question 3

3 variables we look at in periodization

Answer 3

volume
intensity
technique

Question 4

volume

Answer 4

number of reps

Question 5

intensity

Answer 5

load

Question 6

technique

Answer 6

complexity of the movement

Question 7

describe the pattern of volume throughout macrocycle

Answer 7

-starts high in prep + decreases over subphases

Question 8

which phase is volume the highest

Answer 8

preparatory
-then decreases over the rest of the phases so that physiological system can recover for competition

Question 9

describe the pattern of intensity over the macrocycle

Answer 9

-intensity starts low + increases up until competition
-decreases after competition

Question 10

describe the pattern of technique over the macrocycle

Answer 10

-technique starts low + increases to more sport-specific techniques up until the competition
-also decreases after competition

Question 11

what 2 things does periodization avoid

Answer 11

-training plateau
-overtraining

Question 12

what determines periodization

Answer 12

principle of overload

Question 13

what is principle of overload derived from

Answer 13

general adaptation syndrome

Question 14

general adaptation syndrome

Answer 14

stress has 3 stages (alarm, resistance, + recovery); system adapts to have an improved response to stress