Ch 21: Periodization Flashcards

1
Q

Stimulus-Fatigue-Recovery Adaptation theory

A

The greater the overall magnitude of the stress the more fatigue accumulates and the longer recovery is needed

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2
Q

General Adaptation Syndrome phases

A

Alarm, Resistance, exhaustion

If time right can get super compensation

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3
Q

Does fitness or fatigue dissipate faster?

A

Fatigue

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4
Q

Macrocycle

A

several months - 1 year

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5
Q

Mesocycle

A

2-6 weeks

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6
Q

Microcycle

A

several days - 2 weeks

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7
Q

Prepatory period

A

the off-season

Goal: develop base level of conditioning in order to increase the athlete’s ability to tolerate more intense training

Characterized by low intensity and high volume work

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8
Q

General preparatory period vs specific preparatory period

A

General: targets general base and has high volumes with low intensity

Specific: Emphasizes sport specific work

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9
Q

Hypertrophy

A

Goal: Increase lean body mass and develop endurance base

Int: low-moderate (50-75%)

Vol: high (3-6 sets x 8-20 reps)

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10
Q

Basic Strength

A

Goal: Increase strength needed of muscles essential to primary sport movements

Int: high (80-95%)

Vol: mod-high (2-5 sets x 2-5 reps)

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11
Q

First Transition

A

Preseason

Link between preparatory and competitive period with the final week seeing a reduction in volume, intensity, or both

Goal: Shift focus towards the elevation of strength and its translation to power development

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12
Q

Power Phase

A

Goal: Training for power/explosiveness, near race pace, mimicking sprinting

Int: low - very high (30-85%, 87 - 95%)

Vol: low (2-5 sets x 2-5 reps)

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13
Q

Competitive Period

A

In-season

Goal: prepare athlete for competition by increase intensity while volume decrease and time doing SPP increases

Peaking or maintenance

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14
Q

Peaking

A

Goal: Try to place athlete in peak condition for 1-2 weeks

int: very low - very high (50 - >93%)

vol: very low (1-3 sets x 1-3 reps)

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15
Q

Maintenance

A

Goal: Maintain strength and power while managing fatigue

Int: moderate-high (85-93%)

Vol: Low-mod (2-5 sets x 3-6 reps)

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16
Q

Second Transition/Active Rest

A

Off season

Lasts 1-4 weeks (if longer need longer preparatory period)

Goal: recover from season

17
Q

Daily undulating periodization

A

Large daily fluctuations in load and volume

18
Q

Tradtional/linear periodization

A

Same reps and sets done across training days but load will vary