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exci 352 midterm > Ch 21: Periodization Part 1 > Flashcards

Ch 21: Periodization Part 1 Flashcards

1
Q

What is the ability of strength and conditioning programs to stimulate the physiological adaptations necessary to enhance performance largely related to?

A

Modulating training stressors to enhance adaptive responses while reducing the potential for performance plateaus or overtraining

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2
Q

What becomes more difficult as athletes become more trained or have a greater training age?

A

To stimulate performance gains

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3
Q

In order to facilitate long-term training & performance gains what is often required in training programs of more advanced athletes?

A

Increased variation

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4
Q

What elements need to be variable in a training program?

A

training volume
intensity
frequency
density (ratio of training & rest/relief)
foci (focus)
mode
exercise selection

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5
Q

Which concept is central to the effective programming of training interventions?

A

Periodization

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6
Q

Which individuals explored periodization at the same time during the 1960’s?

A

Leonid Matveyev
Laszlo Nadori
Tudor Bompa

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7
Q

Who started periodization?

A

Leonid Matveyev

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8
Q

How does periodization induce specific physiological adaptations that underpin performance?

A

It allows for the systemic, sequential & integrative programming of training interventions into mutually dependent periods of time

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9
Q

T/F Periodization allows athletes to achieve peak performance at appropriate time points

A

True

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10
Q

Give an example of a sport in which an athlete would achieve peak performance at specific time points.

A

Ex: An elite marathon runner would want to achieve their peak at the Olympics, in between is not as important.

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11
Q

Periodization is a program design strategy used to promote ____- term training & performance ____ with preplanned, systematic variations in training ____, intensity & ____.

A

Long; improvements; specificity; volume

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12
Q

T/F Periodization does not have periods and cycles within the overall program

A

False

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13
Q

Periodization involves ___________ variations in training parameters

A

Nonlinear

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14
Q

Define periodization

A

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

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15
Q

Name the 4 goals of periodization

A
  • 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
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16
Q

What does a successful training program allow for?

A

The adaptive & recovery responses to specific interventions that are delivered in a structured way

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17
Q

What does the ultimate success of any training program center on?

A

Its ability to induce specific physiological adaptations & translate those adaptations into increases in performance

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18
Q

What does the center of periodization manage? (3)

A
  • adaptive response
  • handle accumulated fatigue
  • capitalize on the after effects established from the various training factors encountered
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19
Q

How long can peak performance be optimized?

A

Only for short periods of time (7-14 days)

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20
Q

T/F, the average time peak performance can be maintained is proportional to the average intensity of the training plan.

A

False, it is inversely proportional

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21
Q

What are the three basic mechanistic theories that explain how periodization manages the recovery & adaptive response?

A
  • General Adaptation Syndrome (GAS)
  • Stimulus-Fatigue-Recovery-Adaptation theory
  • Fitness-Fatigue Paradigm
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22
Q

Who developed the theory of the General Adaptation Syndrome?

A

Hans Selye, a canadian biologist and endocrinologist

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23
Q

What does the general adaptation syndrome describe?

A

The manner in which the human body reacts to stress

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24
Q

According to the General Adaptation Syndrome, how mane stages is the response to stress?

A

3

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25
Q

T/F, The GAS 3-stage response to stress can be applied to any stress

A

True

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26
Q

What two forms of exercise is the GAS applied to?

A

resistance training and exercise conditioning

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27
Q

T/F GAS is one of the foundational concepts from which periodization theories have been developed

A

True

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28
Q

What are the three phases of the GAS

A
  1. Alarm (shock) phase
  2. Resistance Phase
  3. Exhaustion Phase
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29
Q

What is the 1st response to a new or more intense stress experiences by the body?

A

The alarm phase

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30
Q

What is the alarm phase an accumulation of?

A

fatigue, soreness, stiffness or reduction in energetic stores

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31
Q

What is the alarm phase characterized by?

A

A temporary decrement in performance capacity

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32
Q

How long can the alarm phase last?

A

Several hours, days, or weeks

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33
Q

What determines the length of the alarm phase

A

the magnitude of the encountered stress

34
Q

What does the body adapt to in the resistance phase?

A

To the stimulus & returns to a normal functional capacity

35
Q

What is the body able to demonstrate in the resistance phase?

A

Its ability to withstand the stress

36
Q

What influences the body’s ability to withstand the stress in the resistance phase?

A

the health & training status of the athlete

37
Q

How can the adaptive responses in the resistance phase further elevate an athlete’s performance capacity, resulting in supercompensation

A

If the training stress is appropriately structured & not excessive

38
Q

When is the exhaustion phase reached?

A

If the stress persists for an extended period of time

39
Q

Which phase is similar in symptoms to the exhaustion phase?

A

Alarm phase

40
Q

What are athletes experiencing when they reach the exhaustion phase?

A

overreaching or overtraining responses

41
Q

Name 3 causes of exhaustion phase

A

monotonous training
overly varied training
overtraining

42
Q

T/F Non-training-related stress can contribute to the overall stress level & lead to this phase

A

True

43
Q

Should this phase be avoided by the S&C?

A

Yes

44
Q

What is the stimulus-fatigue-recovery-adaptation theory an extension of?

A

The GAS

45
Q

The stimulus-fatigue-recovery-adaptation theory suggests that _____ stimuli produce a ____ response that is influenced by the overall ________ of the training stressor

A

training, general, magnitude

46
Q

What is the SFRAT also referred to as?

A

The supercompensation cycle

47
Q

What is supercompensation?

A

An adaptation to an appropriate stimulus

48
Q

What is the supercompensation cycle a direct transposition of?

A

The GAS

49
Q

What does the supercompensation cycle deal with?

A

The association between training load & regeneration as the biological basis for physical arousal

50
Q

What occurs during stimulus

A

Homeostasis is disturbed

51
Q

What happens during fatigue

A

1st phase of the SFRA theory
the greater the magnitude of workload encountered = more fatigue accumulates

52
Q

What is the second phase of SFRA theory and what happens during it

A

Recovery phase
- Homeostasis must be restored
- the more fatigue accumulates = longer delay before complete recovery

53
Q

T/F It is always necessary to reach a state of complete recovery before engaging in a new training bout or session

A

False

54
Q

What is the third phase of SFRA theory and what happens during it

A

Adaptation phase
- New, higher levels of homeostasis
- The more fatigue accumulates = the longer the delay before adaptation can occur

55
Q

What is another word for involution

A

De-training

56
Q

Describe the different training statuses, diet and muscle glycogen levels

A

Training status|Diet|MGL
Untrained; balanced; 80
Trained; - ; around 125
Trained & tapering; CHO loading; 175-200

57
Q

What is restoration?

A

The process of returning to normal or elevated functional capacity after training-induced fatigue

58
Q

What is restoration related to

A

The need for rest & recovery over a training cycle

59
Q

What is restoration achieved with for resistance training? (4)

A
  • Decreased frequency of lifting
  • Lower volumes of exercise
  • Passive or active rest
  • restoration techniques (sleep, massage, and hydrotherapy)
60
Q

What is peaking

A

The attempt to achieve maximum performance at a specific time, usually a major competition

61
Q

What are the three design considerations in peaking

A

Frequency, timing, duration of peaking

62
Q

What does the fitness-fatigue paradigm partially explain?

A

The relationships among fitness, fatigue and preparedness

63
Q

What are the 2 aftereffects of training in this paradigm that summate and exert an influence on the preparedness of the athlete?

A

Fatigue and fitness

64
Q

fitness, fatigue and preparedness in high training loads

A

Both elevated fatigue and fitness levels and a reduction in preparedness

65
Q

Low training loads result

A

minimal fitness & fatigue and a low level of preparedness

66
Q

T/F Fatigue dissipates faster than fitness and therefore allows for elevated preparedness with use of appropriate training strategies

A

True

67
Q

Why is the sequencing of training loads important in the fitness-fatigue paradigm?

A

Because it allows for training workloads to be varied in a systematic matter

68
Q

What can the sequencing of training loads prevent?

A

overtraining syndrome

69
Q

What are 6 symptoms of overtraining syndrome

A
  • overtraining
  • unexplained underperformance syndrome
  • burnout
  • staleness
  • chronic fatigue
  • chronic fatigue syndrome
70
Q

Is overtraining syndrome acute or chronic?

A

Chronic

71
Q

What happens in overtraining syndrome in regards to performance

A

There is a plateau or decrease in performance form an inability to tolerate or adapt to a training load.

72
Q

Define overtraining

A

An excessive frequency, volume and/or intensity of training without sufficient rest, recovery & nutrient intake

73
Q

What is overreaching?

A

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

74
Q

What is overreaching or functional overreaching

A

Excessive training that leads to short-term decrements in performance

75
Q

What is non-functional overreaching

A

A state of extreme overreaching that an athlete can evolve into when the intensification of a training stimulus

76
Q

What is overtraining syndrome

A

It involves a prolonged maladaptation.

77
Q

When do sympathetic and parasympathetic OTS occur?

A

Sympathetic OTS: at rest
Parasympathetic OTS: at rest & with exercise

78
Q

What stages lead up to overtraining syndrome?

A

Training overload, acute fatigue, functional overreaching, nonfunctional overreaching, overtraining syndrome

79
Q

What are the signs and symptoms of overtraining syndrome?

A

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

80
Q

What are the symptoms of overtraining syndrome (second part)

A
  • 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
81
Q

What are the 9 principles of exercise training?

A
  • adaptability
  • specificity
  • overload
  • progression
  • initial values
  • rest and recovery
  • interindividual variability or individuality
  • diminishing returns
  • reversibility (detraining)

exci 352 midterm (8 decks)

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