Chapter 21 Periodization

Question 1

How long can peak performance be optimized?

Answer 1

7-14 days

Question 2

GAS. What are the three stages of the general adaptation syndrome?

Answer 2

1. Alarm
2. Resistance
3. Exhaustion

Question 3

GAS. What occurs in the alarm phase of the general adaptation syndrome?

Answer 3

Accumulation of fatigue, soreness, stiffness, or reduction in energetics stores, resulting in a reduction in performance capacity

Question 4

GAS. What results from the resistance phase?

Answer 4

Supercompensation

Question 5

GAS. During which phase does adaptation occur?

Answer 5

Resistance

Question 6

GAS. What happens if a stress persists for an extended period of time?

Answer 6

Exhaustion phase.

Question 7

What theory suggests that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor?

Answer 7

Stimulus-Fatigue-Recovery-Adaptation Theory

Question 8

What describes the summation of the two primary training aftereffects in response to training interventions that influence the athlete’s level of preparedness?

Answer 8

Fitness-fatigue paradigm

Question 9

Which dissipates faster, fitness or fatigue?

Answer 9

Fatigue

Question 10

How long is a macrocycle?

Answer 10

A season

Question 11

What is the most typical duration of a mesocycle?

Answer 11

2 to 6 weeks

Question 12

What is the range of duration for an individual microcycle?

Answer 12

Several days to weeks

Question 13

What is the most common duration for a mesocycle?

Answer 13

4 weeks

Question 14

What are the major divisions of training according to classic periodization literature?

Answer 14

Preparatory, competitive, and transition periods

Question 15

What are the major divisions of training according to contemporary periodization models?

Answer 15

Preparatory, first transition, competitive, and second transition

Question 16

What are the two main qualities of the preparatory period?

Answer 16

1. no competitions
2. Technical, tactical, or sport specific work is limited.

Question 17

What is the preparatory period traditionally subdivided into?

Answer 17

General preparatory phase and specific preparatory phase

Question 18

When does the Hypertrophy phase generally occur?

Answer 18

During the general preparatory phase

Question 19

What is the Hypertrophy phase also referred to as?

Answer 19

The strength endurance phase

Question 20

What are the primary goals of the Hypertrophy phase?

Answer 20

1. Increase lean body mass.
2. Develop an endurance base, both muscular and metabolic.
3. Both

Question 21

What intensity and volume of resistance training occurs during the preparatory phase?

Answer 21

Low to moderate intensities for high volumes

Question 22

What percentage of the one rep max does the athlete conduct resistance training at during the hypertrophy phase?

Answer 22

50-75%

Question 23

What volume, in sets and reps, does the athlete conduct resistance training at during the hypertrophy phase?

Answer 23

3 to 6 sets of 8 to 20 repetitions

Question 24

When does the basic strength phase occur?

Answer 24

During the specific preparatory phase

Question 25

What volume, in sets and reps, does the athlete conduct resistance training at during the basic strength phase?

Answer 25

2-6 sets at 2-6 reps

Question 26

What percentage 1RM does the athlete conduct resistance training at during the basic strength phase?

Answer 26

80-95% 1RM

Question 27

Between which periods does the first transition period occur?

Answer 27

Preparatory and competitive periods

Question 28

What is the central aim of the first transition period?

Answer 28

Shift the training focus toward the elevation of strength and its translation into power development

Question 29

What is the main phase within the first transition period?

Answer 29

Strength/power phase

Question 30

At what volume is resistance, training conducted during the strength/power phase?

Answer 30

2-5 sets of 2-5 reps

Question 31

At what intensity and volume do athletes conduct training during a maintenance program?

Answer 31

Moderate to high intensity, moderate volume

Question 32

What other two terms are used for the second transition period?

Answer 32

Active rest and restoration period 

Question 33

How long does the second transition period last?

Answer 33

1 to 4 weeks

Question 34

What is nonlinear periodization also referred to as?

Answer 34

Undulating or daily undulating periodization

Question 35

Why is non-linear periodization referred to as such?

Answer 35

It involves large daily fluctuations in the load and volume of assigned core resistance training exercises

Question 36

What has the traditional periodization model been falsely referred to as?

Answer 36

Linear periodization

Question 37

What does the traditional periodization model consist of in terms of sets, reps, and load?

Answer 37

Performance of the same number of sets and repetitions across the training days with a variation of the training load

Question 38

What is a secondary use of the active rest concept?

Answer 38

A deload week between long phases or periods of training

Question 39

At what intensity and volume is training conducted during a peaking phase while in season?

Answer 39

50-93% of 1RM, 1-3 sets of 1-3 reps

Question 40

At what intensity and volume is training conducted during a maintenance phase while in season?

Answer 40

85-93% 1RM, 2-5 sets of 3-6 reps