Ch 21. Perodization

Question 1

GOALS OF PERIODIZATION

Answer 1

• Optimizing performance at predetermined points or maintain
  -Structure training interventions to target development of specific physiological & performance
  outcomes
  . Managing the training stressors to reduce the potential of developing the OTS.

Question 2

What is OTS

Answer 2

overtraining syndrome

Question 3

What is GAS

Answer 3

General Over training Syndrom

Question 4

How many phases of GAS? What are they.

Answer 4

4.

1. Alarm Phase
2. Resistance phase
3. Exhaustion Phase

Question 5

What is an Alarm Phase?

Answer 5

1st response to a new or more intense stress experienced by the body.

• Performance generally decreases
• An accumulation of Fatigue, soreness and stiffness or reduction of energy stores
• may last hours days or weeks

Question 6

What is a résistance phase

Answer 6

• The body adapts to the stimulus & returns to a normal functional capacity.
• Adaptive responses occurring during this phase can further elevate an athlete’s

Question 7

What is Exhaustion phase?

Answer 7

-> characterized by an inability to adapt to the imposed stressors.

Question 8

How will exhaustion phase present itself? and how is it reached?

Answer 8

a. same symptoms experienced during the alarm phase.

b. overreaching ( if used properly, It can be a good thing) or overtraining responses.

Question 9

What is overreaching?

Answer 9

tactfully planed over training

Question 10

What is SFRA

Answer 10

Stimulus-Fatigue-Recovery-Adaptation Theory.
extension of the GAS.
-. supercompensation cycle

Question 11

What are the Four Phase of SFRA and what they consist of?

Answer 11

Stimulus Phase (or exercise)
• Homeostasis is disturbed.
2. Fatigue Phase
• 1st phase(!) Of the SFRA Theory.
• The greater the overall magnitude of the workload encountered, the more fatigue accumulates.
3. Recovery Phase
• 2nd phase of the SFRA or compensation phase.
• Homeostasis must be restored.
• The more fatigue accumulates, the longer delay
before complete recovery.
• It is not always necessary to reach a state of
complete recovery before engaging in a new
training bout or session.
4. Adaptation Phase
• 3rd phase of the SFRA or supercompensation
phase.
• New, higher level of homeostasis.
• The more fatigue accumulates, the longer the delay before adaptation can occur.

Question 12

What is a supercompensation cycle?

Answer 12

Is the direct transposition of the GAS into the theory & methodology of training & deals with
the association between training load & regeneration as the
biological basis for physical arousal

Question 13

What is Glycogen Supercompensation, and what are the two approaches?

Answer 13

Carb loading.
Classic - more extreme in terms carb depleation and exci int.
Modified- start - Not as extreme and safer than classical methode

Question 14

What is Peaking?

Answer 14

Is the attempt to achieve maximum

performance at a specific time, usually a major competition.

Question 15

what Peaking related to?

Answer 15

Is related to a composite aggregation of all conditioning stimuli & sports practice that result in
optimal or record performance in the athlete’s sport at a specific point in time.

Question 16

what shoud oe consider what designing programs for Peaking?

Answer 16

1 Frequency

2. Timing
3. Duration of peaking

Question 17

What is the fatigue-fitness Pradigm?

Answer 17

Partially explains the relationships among fitness, fatigue, & preparedness.
• Fitness & fatigue, the 2 aftereffects of training in this paradigm, summate & exert
an influence on the preparedness of the athlete.
o Fitness + Fatigue = influence on Preparedness

Question 18

According to the fatigue-fitness Pradigm a High training loads result in?

Answer 18

Both elevated fatigue & fitness levels, & a reduction in preparedness

Question 19

According to the fatigue-fitness Pradigm a low training loads result in?

Answer 19

Minimal fitness & fatigue, & a low level of preparedness.

Question 20

______ dissipates
faster than ______& therefore allows for _____ preparedness with use of
appropriate training strategies.

Answer 20

Fatigue
fitness
elevated

Question 21

Is it better to train hard or be rested a for the few days prior to a match? what does each do to distance cover and glycogen stores during the game?

Answer 21

Rested.

-. greated distance covered ( esp during 2nd period) and more muscle glycogen stores

Question 22

what is over training?

Answer 22

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

Question 23

What does Over training result in?

Answer 23

Result in long-­term decrements in performance with or
without associated physiological & psychological signs &
symptoms of maladaptation

Question 24

Overreaching

Answer 24

An increase in the training stimuli to create a decrease in performance that is followed by a supercompensation response

Question 25

What is FOR and how long does it usually last for?

Answer 25

Functional over reaching.
Days to weeks.
Excessive training that leads to short-­term decrements in performance.

Question 26

What is NFOR? How long does it usually last for?

Answer 26

Nonfuntional- overreaching.
Weeks to months.
state of extreme overreaching that an athlete can evolve into when the intensification of
a training stimulus continues without adequate recovery & regeneration.

Question 27

Signs & Symptoms of Overtraining

Answer 27

Excessive sweating.
→ Inability to recover optimally following intensive exercise.
→ Loss of desire & enthusiasm for exercise training (feelings of helplessness).
→ Breakdown of technique.
→ Poor concentration.
→ Loss of appetite.
→ Loss of body weight.
→ 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 & upper respiratory tract.
→ Increased rates of allergies.
→ Minor scratches may heal more slowly