Ch 21: Periodization Part 1 Flashcards
What is the ability of strength and conditioning programs to stimulate the physiological adaptations necessary to enhance performance largely related to?
Modulating training stressors to enhance adaptive responses while reducing the potential for performance plateaus or overtraining
What becomes more difficult as athletes become more trained or have a greater training age?
To stimulate performance gains
In order to facilitate long-term training & performance gains what is often required in training programs of more advanced athletes?
Increased variation
What elements need to be variable in a training program?
training volume
intensity
frequency
density (ratio of training & rest/relief)
foci (focus)
mode
exercise selection
Which concept is central to the effective programming of training interventions?
Periodization
Which individuals explored periodization at the same time during the 1960’s?
Leonid Matveyev
Laszlo Nadori
Tudor Bompa
Who started periodization?
Leonid Matveyev
How does periodization induce specific physiological adaptations that underpin performance?
It allows for the systemic, sequential & integrative programming of training interventions into mutually dependent periods of time
T/F Periodization allows athletes to achieve peak performance at appropriate time points
True
Give an example of a sport in which an athlete would achieve peak performance at specific time points.
Ex: An elite marathon runner would want to achieve their peak at the Olympics, in between is not as important.
Periodization is a program design strategy used to promote ____- term training & performance ____ with preplanned, systematic variations in training ____, intensity & ____.
Long; improvements; specificity; volume
T/F Periodization does not have periods and cycles within the overall program
False
Periodization involves ___________ variations in training parameters
Nonlinear
Define periodization
A concept that can be defined by programmed variation in the training stimuli with the use of planned rest periods to augment recovery & restoration of an athlete’s potential
Name the 4 goals of periodization
- Optimizing performance at predetermined points or maintaining performance capacity
- Structure training interventions to target development of specific physiological & performance outcomes
- Managing the training stressors to reduce the potential of developing the overtraining syndrome (OTS)
- Promoting an athlete’s long-term development
What does a successful training program allow for?
The adaptive & recovery responses to specific interventions that are delivered in a structured way
What does the ultimate success of any training program center on?
Its ability to induce specific physiological adaptations & translate those adaptations into increases in performance
What does the center of periodization manage? (3)
- adaptive response
- handle accumulated fatigue
- capitalize on the after effects established from the various training factors encountered
How long can peak performance be optimized?
Only for short periods of time (7-14 days)
T/F, the average time peak performance can be maintained is proportional to the average intensity of the training plan.
False, it is inversely proportional
What are the three basic mechanistic theories that explain how periodization manages the recovery & adaptive response?
- General Adaptation Syndrome (GAS)
- Stimulus-Fatigue-Recovery-Adaptation theory
- Fitness-Fatigue Paradigm
Who developed the theory of the General Adaptation Syndrome?
Hans Selye, a canadian biologist and endocrinologist
What does the general adaptation syndrome describe?
The manner in which the human body reacts to stress
According to the General Adaptation Syndrome, how mane stages is the response to stress?
3
T/F, The GAS 3-stage response to stress can be applied to any stress
True
What two forms of exercise is the GAS applied to?
resistance training and exercise conditioning
T/F GAS is one of the foundational concepts from which periodization theories have been developed
True
What are the three phases of the GAS
- Alarm (shock) phase
- Resistance Phase
- Exhaustion Phase
What is the 1st response to a new or more intense stress experiences by the body?
The alarm phase
What is the alarm phase an accumulation of?
fatigue, soreness, stiffness or reduction in energetic stores
What is the alarm phase characterized by?
A temporary decrement in performance capacity
How long can the alarm phase last?
Several hours, days, or weeks
What determines the length of the alarm phase
the magnitude of the encountered stress
What does the body adapt to in the resistance phase?
To the stimulus & returns to a normal functional capacity
What is the body able to demonstrate in the resistance phase?
Its ability to withstand the stress
What influences the body’s ability to withstand the stress in the resistance phase?
the health & training status of the athlete
How can the adaptive responses in the resistance phase further elevate an athlete’s performance capacity, resulting in supercompensation
If the training stress is appropriately structured & not excessive
When is the exhaustion phase reached?
If the stress persists for an extended period of time
Which phase is similar in symptoms to the exhaustion phase?
Alarm phase
What are athletes experiencing when they reach the exhaustion phase?
overreaching or overtraining responses
Name 3 causes of exhaustion phase
monotonous training
overly varied training
overtraining
T/F Non-training-related stress can contribute to the overall stress level & lead to this phase
True
Should this phase be avoided by the S&C?
Yes
What is the stimulus-fatigue-recovery-adaptation theory an extension of?
The GAS
The stimulus-fatigue-recovery-adaptation theory suggests that _____ stimuli produce a ____ response that is influenced by the overall ________ of the training stressor
training, general, magnitude
What is the SFRAT also referred to as?
The supercompensation cycle
What is supercompensation?
An adaptation to an appropriate stimulus
What is the supercompensation cycle a direct transposition of?
The GAS
What does the supercompensation cycle deal with?
The association between training load & regeneration as the biological basis for physical arousal
What occurs during stimulus
Homeostasis is disturbed
What happens during fatigue
1st phase of the SFRA theory
the greater the magnitude of workload encountered = more fatigue accumulates
What is the second phase of SFRA theory and what happens during it
Recovery phase
- Homeostasis must be restored
- the more fatigue accumulates = longer delay before complete recovery
T/F It is always necessary to reach a state of complete recovery before engaging in a new training bout or session
False
What is the third phase of SFRA theory and what happens during it
Adaptation phase
- New, higher levels of homeostasis
- The more fatigue accumulates = the longer the delay before adaptation can occur
What is another word for involution
De-training
Describe the different training statuses, diet and muscle glycogen levels
Training status|Diet|MGL
Untrained; balanced; 80
Trained; - ; around 125
Trained & tapering; CHO loading; 175-200
What is restoration?
The process of returning to normal or elevated functional capacity after training-induced fatigue
What is restoration related to
The need for rest & recovery over a training cycle
What is restoration achieved with for resistance training? (4)
- Decreased frequency of lifting
- Lower volumes of exercise
- Passive or active rest
- restoration techniques (sleep, massage, and hydrotherapy)
What is peaking
The attempt to achieve maximum performance at a specific time, usually a major competition
What are the three design considerations in peaking
Frequency, timing, duration of peaking
What does the fitness-fatigue paradigm partially explain?
The relationships among fitness, fatigue and preparedness
What are the 2 aftereffects of training in this paradigm that summate and exert an influence on the preparedness of the athlete?
Fatigue and fitness
fitness, fatigue and preparedness in high training loads
Both elevated fatigue and fitness levels and a reduction in preparedness
Low training loads result
minimal fitness & fatigue and a low level of preparedness
T/F Fatigue dissipates faster than fitness and therefore allows for elevated preparedness with use of appropriate training strategies
True
Why is the sequencing of training loads important in the fitness-fatigue paradigm?
Because it allows for training workloads to be varied in a systematic matter
What can the sequencing of training loads prevent?
overtraining syndrome
What are 6 symptoms of overtraining syndrome
- overtraining
- unexplained underperformance syndrome
- burnout
- staleness
- chronic fatigue
- chronic fatigue syndrome
Is overtraining syndrome acute or chronic?
Chronic
What happens in overtraining syndrome in regards to performance
There is a plateau or decrease in performance form an inability to tolerate or adapt to a training load.
Define overtraining
An excessive frequency, volume and/or intensity of training without sufficient rest, recovery & nutrient intake
What is overreaching?
An increase in the training stimuli to create a decrease in performance that is followed by a supercompensation response or a rebound with an increase in performance at some point in the future after the OR phase has been completed
What is overreaching or functional overreaching
Excessive training that leads to short-term decrements in performance
What is non-functional overreaching
A state of extreme overreaching that an athlete can evolve into when the intensification of a training stimulus
What is overtraining syndrome
It involves a prolonged maladaptation.
When do sympathetic and parasympathetic OTS occur?
Sympathetic OTS: at rest
Parasympathetic OTS: at rest & with exercise
What stages lead up to overtraining syndrome?
Training overload, acute fatigue, functional overreaching, nonfunctional overreaching, overtraining syndrome
What are the signs and symptoms of overtraining syndrome?
Excessive sweating, inability to recover optimally following intensive exercise, loss of desire and enthusiasm for exercise training, breakdown of technique, poor concentration, loss of appetite, loss of body weight
What are the symptoms of overtraining syndrome (second part)
- Disturbed sleep often with nightmares or vivid dreams
- increased susceptibility to injuries
- menstrual irregularities, even cessation of menstruation
- Susceptibility to infections, especially of the skin and upper respiratory tract
- increased rates of allergies
- minor scratches may heal more slowly
What are the 9 principles of exercise training?
- adaptability
- specificity
- overload
- progression
- initial values
- rest and recovery
- interindividual variability or individuality
- diminishing returns
- reversibility (detraining)
