Chapter 21: Periodization

Question 1

what is periodization?

Answer 1

process of sequencing and integrating training interventions in order to achieve peak performance at the appropriate times

Question 2

peak performance can be optimized for what period of time?

Answer 2

7 to 14 days

Question 3

what are the 3 stages of the general adaptation syndrome?

Answer 3

alarm
resistance
exhaustion

Question 4

what happens during the alarm phase of general adaptation syndrome mechanism?

Answer 4

athlete accumulates fatigue and soreness in response to initial overload stress, reducing performance capacity

Question 5

the magnitude of the stress dictates the length of the _________

Answer 5

response

Question 6

what happens during the resistance phase of general adaptation syndrome mechanism?

Answer 6

athlete adjusts to the stimulus and returns to normal functional capacity by making adaptation responses

Question 7

if the training stress is appropriate, the athlete can elevate their performance capacity, resulting in what?

Answer 7

supercompensation

Question 8

what phase of the GAS mechanism do we want to avoid?

Answer 8

exhaustion phase

Question 9

why would the exhaustion phase of the general adaptation syndrome mechanism occur?

Answer 9

stress persists for an extended period of time, resulting in an inability to create appropriate adaptations = no supercompensation

Question 10

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

Answer 10

stimulus fatigue recovery adaptation theory

Question 11

true or false: while recovery is an important part of the training process, it is not always necessary to reach a state of complete recovery before engaging in a new session of training

Answer 11

true

Question 12

if no new training stimulus is introduced, a state of ________ may occur

Answer 12

detraining

Question 13

the greater the magnitude of stress, the more ________ accumulation, leading to delayed recovery and adaptation

Answer 13

fatigue

Question 14

what does the fitness fatigue paradigm state?

Answer 14

preparedness can become elevated if appropriate training strategies are used to elevate fitness while reducing fatigue

Question 15

what is the most important thing to manage when periodizing a training program according to the fitness-fatigue paradigm?

Answer 15

manage fatigue to elevate fitness

Question 16

true or false: fitness dissipates faster than fatigue

Answer 16

false

Question 17

because fatigue dissipates at a faster rate than fitness, this allows us to incorporate ______ into a training program

Answer 17

tapering

Question 18

how long does a multiyear planning period last?

Answer 18

2-4 years

Question 19

what is a 4 year training plan termed?

Answer 19

quadrennial plan

Question 20

what 3 periods make up an annual training plan?

Answer 20

preparatory
transition
competitive

Question 21

how long does a macrocycle last?

Answer 21

several months to a year

Question 22

medium sized training cycle that is referred to as a block of training, consists of microcycles linked together

Answer 22

mesocycle

Question 23

how long does a mesocycle last?

Answer 23

2-6 weeks

Question 24

how long does a microcycle last?

Answer 24

several days to 2 weeks

Question 25

what is the overall goal of the linear periodization hierarchy?

Answer 25

peak performance in season

Question 26

initial periodization period that occurs during the time of year when there are no competitions and only a limited number of sport specific skills

Answer 26

preparatory period

Question 27

what is the main goal of the preparatory period?

Answer 27

establish a base level of conditioning to increase the athlete's tolerance for more intense training

Question 28

phase that occurs during the early part of the preparatory period and often targets the development of a general physical base

Answer 28

general preparatory phase

Question 29

phase that occurs during the later part of the preparatory period and expands the athlete's training base through an increased emphasis on sport specific training activities that prepare the athlete for the competitive period

Answer 29

specific preparatory phase

Question 30

are volume and intensity fluctuations linear or nonlinear?

Answer 30

nonlinear

Question 31

periodized training plans systematically shift training focus of what volumes and intensities over a period of many weeks or months

Answer 31

nonspecific activities of high volume low intensity to sport specific activities of low volume high intensity

Question 32

what phase is accomplished with low to moderate intensities and high volumes?

Answer 32

hypertrophy/endurance phase

Question 33

what phase is accomplished with higher intensity and moderate volumes?

Answer 33

basic strength phase

Question 34

when is the first transition period?

Answer 34

between preparatory and competitive periods (preseason)

Question 35

what is the goal of the first transition period?

Answer 35

shift training focus toward sport specific activities in preparation for competition, strength to power translation

Question 36

what phase is accomplished with low volume and high intensity?

Answer 36

strength

Question 37

what phase is accomplished with low volume and low intensity?

Answer 37

power

Question 38

what phase is accomplished in season with high to low intensities and very low volume?

Answer 38

peaking

Question 39

what phase is accomplished in season with moderate to high intensities and low to moderate volumes?

Answer 39

maintenance

Question 40

when is the second transition period?

Answer 40

between the competitive season and the next macrocycle's preparatory period (in season to post season)

Question 41

what is the main goal of the second transition period?

Answer 41

active rest and recovery

Question 42

the second transition period should last no longer than how many weeks?

Answer 42

4 weeks

Question 43

long periods of reduced training will require the athlete to engage in a longer ________ period in order to regain sporting form

Answer 43

preparatory

Question 44

include a _____ week at the end of the first transition period prior to beginning the competition period

Answer 44

deload

Question 45

what are the two primary goals during the hypertrophy/strength endurance phase of the offseason?

Answer 45

increase lean body mass develop an endurance base

Question 46

what is the primary goal of the basic strength phase?

Answer 46

increase the strength of the muscles that are essential to the primary sport movements

Question 47

during this period, time spent practicing sport specific skills increases and resistance training decreases

Answer 47

competitive period

Question 48

traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time but same sets and reps

Answer 48

linear periodization model

Question 49

periodization model alternative that involves large fluctuations day to day in the load and volume assignments for core exercises

Answer 49

undulating periodization model

Question 50

which type of athlete would benefit more from an undulating periodization model?

Answer 50

athletes that need multiple qualities or have longer competitive seasons

Question 51

sport specific activities are performed in the greatest volume during which period?

Answer 51

competition

Question 52

what season is characterized by loads of 87-95% 1RM, 2-5 sets, 2-5 reps?

Answer 52

preseason

Question 53

what season is characterized by loads of 50-75% 1RM, 3-6 sets, 8-20 reps?

Answer 53

offseason

Question 54

what season is characterized by loads of 50-93% 1RM, 1-3 sets, 1-3 reps?

Answer 54

in season

Question 55

what variable would athlete in the off season GPP phase of training be expected to improve the most over 8 weeks of training?

Answer 55

lean body mass

Question 56

A preseason high school basketball player is performing resistance training 3x per week and practicing 2x per week. As he transitions to in season and practice/ games increase to 4x per week, what modification should be made to resistance training?

Answer 56

increase intensity decrease frequency

Question 57

an athlete performing 4 sets of 4-6 repetitions with 80-90% 1RM during the preseason is in which phase of training?

Answer 57

basic strength