Chapter 12 - Periodization Flashcards
What is periodization?
It is the systematic organization of training periods that includes planned changes in training intensity, volume, frequency to achieve a client’s long term goals.
what are the three Client training levels?
1). Foundations
2)Evolution
3)Mastery
What is the Foundations level?
- client is acquiring skill - learning correct exercise form and technique
- learns core bracing with proper breathing
- enhanced mobility and stability
- makes one lifestyle change
What is the evolution stage?
- baseline skills accelerated via more advance training plans
- ability to maintain proper body position with heavier resistance
- achievement of two or more lifestyle changes
What is the Mastery stage?
- accomplishment of numerous goals on the way to outcome goal
- ready for advance training techniques
- achievement of three lifestyle changes
What are the three stages of response by the body when it is subjected to stress?
1). Alarm stage
2) Resistance stage
3) Exhaustian stage
When you are training, describe how your body responds to the training stress for each stage of response?
During alarm stage, the body experiences a short increase in energy to meet the immediate demands of the workouts
During the resistance stage, the body adapts to the workouts by creating more muscle, or improving cardio-respiratory output.
During exhaustion stage, the body has overtrained - and doesn’t progress.
The goal of a periodized plan is to push the client to the resistance stage without entering the exhaustion stage.
A periodized program will have both microcycles which focus on stress placed on the body during training and and microcycles for rest to repair the body.
Stress + Rest = Growth
What are the three periodization cycles?
Macrocyle
Mesocyle
Microcycle
What is a macrocyle?
It consists
Consists of several months to several years to achieve their overall goal.
eg. ability to run a half marathon in 1 year
Eg. improve muscle strength - and get to 18% body fat composition.
What is a mesocycle
consists of one to several months to acheive a particular goal that moves the client towards their overall goal. Examples:
* get from 30% body fat composition to 25% body fat composition
* hold a plank position for 5 minutes
What is a microcycle?
Consists of one to several weeks
During the microcycle, the client is performing the distinct group of workouts that you design for them over a two week period (3 times per week with rest periods in-between)
After a two week period, the Personal Training specialist provides new workout exercises that align with the goal of the mesocycle.
What are the three Periodization models proposed by CanFitPro?
- Block Periodization
- Linear Periodization
- Wave-loaded Periodization
What is Block Periodization?
It features mesocycles that develop a specific fitness skill - e.g. resistence training
Each mesocycle or block has 3 stages:
1) accumulation (50% to 75% intensity)
2) Transmutaiton (75% to 90% intensity)
3) Realization (greater than 90% intensity)
Explain block periodization using resistance training?
1). Accumulation stage - client works with lower less load and more reps (15-20 reps) (50% to 75% intensity)
2)Transmutation stage - client focusses on hypertrophy - more load / less reps (8-12 reps) (starts at the lower end of 75% intensity to work his up to 90% intensity)
3) Realization - client works with heavy loads and few reps (4 - 7 reps)
Uses of block periodization
1). effective for a client who wants to peak for specific event or date
2) also good for a beginner client who needs to develop their base of training - by starting with a higher number of reps until the movement is mastered, before moving to higher load and less reps.
what is Linear Periodization?
Gradually increases intensity while reduicng volume.
Example of linear periodization
Week 1 - 3 sets of 12 reps at 65% intensity
Week 2 - 3 sets of 10 reps at 70% intensity
week 3 - 3 sets of 8 reps at 75% intensity
week 4 - 3 sets of 6 reps at 80% intensity
and so on…
When to use linear periodization
- Clients can use linear periodication to progress through the evolution level
- for clients who need to establish baseline msucular or cardiorespiratory capacity
What is wave-loaded periodization?
- Builds in a recovery to each mesocyle of progressive overload.
- Very similar to linear periodization except that after the client builds to peak intensity at the end of a mesocycle, a deload week is built inot the program
What is a deload period or week?
Planned period are purposely decreased.
Examples of what to do during a deload week?
- could include speed work where client works at 55% of intensity but does faster reps with strong form and technique.
- another technique is just to work at 40 to 60% of intensity.
Example of a wave-loaded periodiziation
week 1 - 3 sets of 8 reps
week 2 - 3 sets of 10 reps
week 3 - 3 sets of 12 reps
week 4 - 3 sets of 8 reps
week 5 - 3 sets of 10 reps
week 6 - 3 sets of 12 reps
week 7 - 3 sets of 14 reps
week 8 - 3 sets of 10 reps
and so on…
