Chapter 21 Periodization Flashcards
How long can peak performance be optimized?
7-14 days
GAS. What are the three stages of the general adaptation syndrome?
- Alarm
- Resistance
- Exhaustion
GAS. What occurs in the alarm phase of the general adaptation syndrome?
Accumulation of fatigue, soreness, stiffness, or reduction in energetics stores, resulting in a reduction in performance capacity
GAS. What results from the resistance phase?
Supercompensation
GAS. During which phase does adaptation occur?
Resistance
GAS. What happens if a stress persists for an extended period of time?
Exhaustion phase.
What theory suggests that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor?
Stimulus-Fatigue-Recovery-Adaptation Theory
What describes the summation of the two primary training aftereffects in response to training interventions that influence the athlete’s level of preparedness?
Fitness-fatigue paradigm
Which dissipates faster, fitness or fatigue?
Fatigue
How long is a macrocycle?
A season
What is the most typical duration of a mesocycle?
2 to 6 weeks
What is the range of duration for an individual microcycle?
Several days to weeks
What is the most common duration for a mesocycle?
4 weeks
What are the major divisions of training according to classic periodization literature?
Preparatory, competitive, and transition periods
What are the major divisions of training according to contemporary periodization models?
Preparatory, first transition, competitive, and second transition
What are the two main qualities of the preparatory period?
- no competitions
- Technical, tactical, or sport specific work is limited.
What is the preparatory period traditionally subdivided into?
General preparatory phase and specific preparatory phase
When does the Hypertrophy phase generally occur?
During the general preparatory phase
What is the Hypertrophy phase also referred to as?
The strength endurance phase
What are the primary goals of the Hypertrophy phase?
- Increase lean body mass.
- Develop an endurance base, both muscular and metabolic.
- Both
What intensity and volume of resistance training occurs during the preparatory phase?
Low to moderate intensities for high volumes
What percentage of the one rep max does the athlete conduct resistance training at during the hypertrophy phase?
50-75%
What volume, in sets and reps, does the athlete conduct resistance training at during the hypertrophy phase?
3 to 6 sets of 8 to 20 repetitions
When does the basic strength phase occur?
During the specific preparatory phase