chapter 19

Question 1

purpose of periodization

Answer 1

to promote long-term training and performance imporcement by planning variations in training intensity, and volume

Question 2

what is the general adaptation syndrome

Answer 2

a 3 stage response to stress: alarm, resistance, and exhaustion

Question 3

GAS with RT phase 1

Answer 3

alarm phase: several days or weekd the athlete may experience excessice soreness, stiffness, and a drop in performance

Question 4

GAS with RT phase 2

Answer 4

resistance phase:the body adapts to the stimulus and returns to more normal functioning

Question 5

GAS with RT phase 3

Answer 5

exhaustion phase: if the stress persists for an extended time same symptoms experienced during the alarm phase

Question 6

macrocylce

Answer 6

the largest division of a periodization cycle, usually the entire training year

Question 7

mesocycles

Answer 7

2 mesocycles in a macrocycle, each lasting several weeks to several months

Question 8

microcylces

Answer 8

2 microcyles in a cesocycle, usually 1 week focuss on daily and weekly training variation

Question 9

order of cycles

Answer 9

macro, meso, micro

Question 10

4 periods of training

Answer 10

preparatory, first transition, competition, second transition

Question 11

preparatory period

Answer 11

the longest, occurs when there are no competitions. goal: establish a base level of conditioning, low intensities and high volumes

Question 12

during which period is technique not a high priority

Answer 12

preparatory

Question 13

phases of the preparatory phase

Answer 13

hypertorphy/endurance
basic strength
strength/power

Question 14

which periodation cycle comes during the preparatory phase

Answer 14

microcylce

Question 15

hypertrophy/endurance phase

Answer 15

occurs during early stages of the preparatory period 1-6 weeks very low intensity with very high volume goal:to increase lean body mass and develop endurance

Question 16

sets and reps for hypertrophy/edurance phase

Answer 16

low intensity high volume
3-6 sets of 10-20 reps
50-75% 1 RM

Question 17

basic strength phase

Answer 17

goal: to increase the strength of the muscles essential to the primary sport movements

Question 18

basic strength numbers

Answer 18

high intensity 80-90% of 1RM and moserate volume

3-5 sets of 4-8 reps

Question 19

strength/power phase

Answer 19

exercises that are very specific to sport

Question 20

strength/power numbers

Answer 20

high intensity 75-95% of 1 RM
low volume
3-5 sets
2-5 reps

Question 21

1st transition period

Answer 21

between prepartoy and competition periods (1 week) low intensity low volume

Question 22

competition period

Answer 22

goal: to peak strength and power through further increases in training intensity and decreases in training volume 1-3 weeks. included peaking and maintenance high intensity, low volume greater than 92% of 1rm and very low volume

Question 23

second transition

Answer 23

between the competition and the next macrocycles preparatory period also known as active rest. 1-4 weeks unstructured, non-sport specific recreational activities low intensity low volumes

Question 24

unloading week

Answer 24

happens in 2nd transition prepare the body for the increased emand of the next phase or period

Question 25

off season happens with

Answer 25

prepartory period and mesocycles the athlete may complete 2 or more rotations throught the hypertrophy/edurance and basic strength phase

Question 26

preseason happens with

Answer 26

preparatory period and into the 1st transition period