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exci 352 midterm > Ch 21: Periodization Part 2 > Flashcards

Ch 21: Periodization Part 2 Flashcards

1
Q

What is the duration and description for a multiyear plan

A

Duration: 2-4 years
Description: a 4-year training plan = quadrennial plan

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2
Q

Duration + description for annual training plan

A

Duration: 1 year
Description: Can contain single or multiple macrocycles
divided into preparatory, competitive, & transition periods of training

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3
Q

Duration + description macrocycle

A

Duration: typically several months to 1 year
Description: Referred to as an annual plan by some authors
divided into preparatory, competitive & transition periods of training

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4
Q

Duration + description mesocycle

A

Duration: Can last several weeks to months
most typical = 2-6 weeks
Description:
Medium sized training cycle
A block of training
Most common duration = 4 weeks
Consists of micro cycles linked together

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5
Q

Duration + description microcycle

A

Duration: several days to 2 weeks
Description:
Small sized training cycle
Can range from several days to 2 weeks
Most common duration = 1 week
Composed of multiple workouts

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6
Q

Duration + description training day

A

Duration: 1 day
Description: 1 training day that can include multiple training sessions is designed in the context of the particular microcycle it is in

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7
Q

Duration + description training session

A

Duration: several hours
Description:
Generally consists of several hours of training
multiple sessions = if the work out includes . 30 min of rest between bouts of training

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8
Q

What is the most important phase of training?

A

Microcycle

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9
Q

What is the preparatory period?

A

Usually the starting point of a periodized training plan and usually the longest period

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10
Q

When does the preparatory period occur?

A

When there are no competitions & a limited amount of technical, tactical or sport-specific work

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11
Q

Which period does the preparatory period often correspond to

A

The off-season of a sport

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12
Q

What do conditioning activities begin at

A

relatively low intensities and high volumes

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13
Q

What is the central objective of the preparatory period

A

To develop a base level of conditioning to increase the athlete’s tolerance for more intense training

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14
Q

What occurs in the general preparatory phase

A
  • It usually occurs early
  • Targets development of a
    general physical base
  • Has high training volumes, low training intensities
  • Structured to develop general motor abilities and skills
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15
Q

T/F the specific preparatory phase expands the athlete’s training base

A

True

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16
Q

The specific preparatory phase ____ emphasis on sport-specific training activities that prepare the athlete for the competitive period

A

Increased

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17
Q

Hypertrophy/Strength endurance

A

Preparatory phase: general
Training intensity: Low-moderate
Training volume: High
Sport-specific activities: No
Primary objectives:
1. Increase lean body mass
2.Develop an endurance base or
3. 1&2

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18
Q

Basic Strength

A

Preparatory phase: Specific
Training intensity: Higher
Training volume: Lower
Sport-specific activities: Yes
Primary objectives:
1. Increase strength of the muscles that are essential to the primary sport movements

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19
Q

What does the first transition period link

A

The preparatory and competitive phases

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20
Q

What does the resistance training in the first transition period focus on

A

On the development of strength and power

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21
Q

What is the central objective of the first transition period

A

To shift the training focus toward the elevation of strength and its translation to power development

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22
Q

What occurs in the last week of the first transition period

A

Reduced volume, intensity, or both to achieve recovery before the beginning of the competition period

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23
Q

What is the main phase of the first transition period

A

The strength/power phase

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24
Q

What is the central training target during the competitive period?

A

Preparing the athlete by further increasing strength an dpower

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25
Q

How do you increase strength and power during the competitive period?

A

By using additional increases in training intensity while decreasing volume

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26
Q

How do you achieve an optimum performance

A

You need a balance between an adequate volume & intensity of exercise, and reductions in volume, intensity or both

27
Q

What are the two program types in the competitive period

A

Peaking program
Maintenance program

28
Q

For which sports would you use a peaking program

A

For sports with competition periods lasting 1 or 2 weeks
Sprinting

29
Q

For which sports would you use a maintenance program

A

For sports with competition periods lasting many months
ex: team sports

30
Q

When is the second transition period

A

Between the competitive period and the next macrocycle’s preparatory period or next annual training plan

31
Q

What is the second transition period sometimes referred to as

A

Active rest or restoration period

32
Q

How long does the second transition period typically last

A

1 to 4 weeks

33
Q

What is the recommended length for the second transition period

A

4 week max unless injured

34
Q

What does the second transition period focus on

A

unstructured, non-sport-specific recreational activities performed at low intensities with low volumes

35
Q

T/F the second transition period always involves resistance training

A

False, it may not involve resistance training

36
Q

What does the second transition period allow

A

It allows for injury rehab & physical & mental rest

37
Q

What is an unloading week

A

a 1 week break between phases or periods

38
Q

What are the two purposes of an unloading week?

A
  • To prepare the body for the uncreased demand for the next phase
  • It is believed that significantly reducing the volume & load assignments will make the athlete less susceptible to overtraining symptoms
39
Q

What does an annual schedule include in periodization periods

A

1) off-season
2) preseason
3) in-season
4) post-season

40
Q

What is the off-season considered as

A

Should be considered the preparatory period

41
Q

How long does the off-season last

A

Typically form the end of the postseason to the beginning of the preseason

42
Q

What two phases is the off season subdivided into

A

General phase
Specific preparatory phase

43
Q

When does the pre-season occur

A

after the completion of the off-season

44
Q

What does the pre-season lead into?

A

The first major competition

45
Q

Which period occurs in the preseason

A

first transition period (strength/power phase of RT)

46
Q

How long does the pre-season usually last

A

1 month - 6 weeks

47
Q

What is included in the in-season

A

contains all of the contests scheduled for that year
Includes any tournament games

48
Q

How many mesocycles are in the in-season

A

Multiple mesocycles arranged around key contests

49
Q

What are the 2 approaches in the in-season

A

Peaking program
Maintenance program

50
Q

When does post-season begin

A

After the final contest

51
Q

Which period occurs in the postseason

A

The second transition period

52
Q

What type of rest happens in the post season

A

Active or relative rest before starting next year’s off-season or preparatory period

53
Q

What is the traditional periodization model

A

The classic linear periodization model

54
Q

T/F the classic linear periodization model contains nonlinear variation in training intensity & volume-load at the micro and meso cycle level

A

True

55
Q

What is the most common resistance training periodized model used for strength and power

A

The classic linear periodization model

56
Q

What is the progression of exercise training in the classic linear model

A

Begins with high training volume and low intensity progressing to lower volume and higher intensity

57
Q

What is the reverse linear periodization model

A

The reverse of the classic linear periodization model

58
Q

What is the main goal of the reverse linear periodization model

A

To maximize muscle hypertrophy or strength endurance

59
Q

What does the goal of RLPM depend on

A

The repetition range at the conclusion of the program:
1) Hypertrophy or
2) Strength endurance

60
Q

What is the undulating periodization model

A

An alternative model that involves large fluctuations in the load & volume assignments for core resistance training exercises

61
Q

How frequently are intensity & volume changed in the undulating model

A

From one workout to another

62
Q

t/f the undulating model requires more organization than the CLPM and RLPM

A

False, it requires less organization

63
Q

What type of sports can the undulating model be applied to

A

sports that have many in-season contests

exci 352 midterm (8 decks)

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