Chapter 21 Periodization Flashcards

1
Q

How long can peak performance be optimized?

A

7-14 days

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2
Q

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

A
  1. Alarm
  2. Resistance
  3. Exhaustion
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3
Q

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

A

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

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4
Q

GAS. What results from the resistance phase?

A

Supercompensation

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5
Q

GAS. During which phase does adaptation occur?

A

Resistance

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6
Q

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

A

Exhaustion phase.

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7
Q

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

A

Stimulus-Fatigue-Recovery-Adaptation Theory

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8
Q

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

A

Fitness-fatigue paradigm

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9
Q

Which dissipates faster, fitness or fatigue?

A

Fatigue

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10
Q

How long is a macrocycle?

A

A season

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11
Q

What is the most typical duration of a mesocycle?

A

2 to 6 weeks

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12
Q

What is the range of duration for an individual microcycle?

A

Several days to weeks

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13
Q

What is the most common duration for a mesocycle?

A

4 weeks

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14
Q

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

A

Preparatory, competitive, and transition periods

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15
Q

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

A

Preparatory, first transition, competitive, and second transition

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16
Q

What are the two main qualities of the preparatory period?

A
  1. no competitions
  2. Technical, tactical, or sport specific work is limited.
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17
Q

What is the preparatory period traditionally subdivided into?

A

General preparatory phase and specific preparatory phase

18
Q

When does the Hypertrophy phase generally occur?

A

During the general preparatory phase

19
Q

What is the Hypertrophy phase also referred to as?

A

The strength endurance phase

20
Q

What are the primary goals of the Hypertrophy phase?

A
  1. Increase lean body mass.
  2. Develop an endurance base, both muscular and metabolic.
  3. Both
21
Q

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

A

Low to moderate intensities for high volumes

22
Q

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

23
Q

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

A

3 to 6 sets of 8 to 20 repetitions

24
Q

When does the basic strength phase occur?

A

During the specific preparatory phase

25
What volume, in sets and reps, does the athlete conduct resistance training at during the basic strength phase?
2-6 sets at 2-6 reps
26
What percentage 1RM does the athlete conduct resistance training at during the basic strength phase?
80-95% 1RM
27
Between which periods does the first transition period occur?
Preparatory and competitive periods
28
What is the central aim of the first transition period?
Shift the training focus toward the elevation of strength and its translation into power development
29
What is the main phase within the first transition period?
Strength/power phase
30
At what volume is resistance, training conducted during the strength/power phase?
2-5 sets of 2-5 reps
31
At what intensity and volume do athletes conduct training during a maintenance program?
Moderate to high intensity, moderate volume
32
What other two terms are used for the second transition period?
Active rest and restoration period 
33
How long does the second transition period last?
1 to 4 weeks
34
What is nonlinear periodization also referred to as?
Undulating or daily undulating periodization
35
Why is non-linear periodization referred to as such?
It involves large daily fluctuations in the load and volume of assigned core resistance training exercises
36
What has the traditional periodization model been falsely referred to as?
Linear periodization
37
What does the traditional periodization model consist of in terms of sets, reps, and load?
Performance of the same number of sets and repetitions across the training days with a variation of the training load
38
What is a secondary use of the active rest concept?
A deload week between long phases or periods of training
39
At what intensity and volume is training conducted during a peaking phase while in season?
50-93% of 1RM, 1-3 sets of 1-3 reps
40
At what intensity and volume is training conducted during a maintenance phase while in season?
85-93% 1RM, 2-5 sets of 3-6 reps