Chapter 21: Periodization Flashcards
what is periodization?
process of sequencing and integrating training interventions in order to achieve peak performance at the appropriate times
peak performance can be optimized for what period of time?
7 to 14 days
what are the 3 stages of the general adaptation syndrome?
alarm
resistance
exhaustion
what happens during the alarm phase of general adaptation syndrome mechanism?
athlete accumulates fatigue and soreness in response to initial overload stress, reducing performance capacity
the magnitude of the stress dictates the length of the _________
response
what happens during the resistance phase of general adaptation syndrome mechanism?
athlete adjusts to the stimulus and returns to normal functional capacity by making adaptation responses
if the training stress is appropriate, the athlete can elevate their performance capacity, resulting in what?
supercompensation
what phase of the GAS mechanism do we want to avoid?
exhaustion phase
why would the exhaustion phase of the general adaptation syndrome mechanism occur?
stress persists for an extended period of time, resulting in an inability to create appropriate adaptations = no supercompensation
theory that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor
stimulus fatigue recovery adaptation theory
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
true
if no new training stimulus is introduced, a state of ________ may occur
detraining
the greater the magnitude of stress, the more ________ accumulation, leading to delayed recovery and adaptation
fatigue
what does the fitness fatigue paradigm state?
preparedness can become elevated if appropriate training strategies are used to elevate fitness while reducing fatigue
what is the most important thing to manage when periodizing a training program according to the fitness-fatigue paradigm?
manage fatigue to elevate fitness
true or false: fitness dissipates faster than fatigue
false
because fatigue dissipates at a faster rate than fitness, this allows us to incorporate ______ into a training program
tapering
how long does a multiyear planning period last?
2-4 years
what is a 4 year training plan termed?
quadrennial plan
what 3 periods make up an annual training plan?
preparatory
transition
competitive
how long does a macrocycle last?
several months to a year
medium sized training cycle that is referred to as a block of training, consists of microcycles linked together
mesocycle
how long does a mesocycle last?
2-6 weeks
how long does a microcycle last?
several days to 2 weeks
what is the overall goal of the linear periodization hierarchy?
peak performance in season
initial periodization period that occurs during the time of year when there are no competitions and only a limited number of sport specific skills
preparatory period
what is the main goal of the preparatory period?
establish a base level of conditioning to increase the athlete’s tolerance for more intense training
phase that occurs during the early part of the preparatory period and often targets the development of a general physical base
general preparatory phase
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
specific preparatory phase
are volume and intensity fluctuations linear or nonlinear?
nonlinear
periodized training plans systematically shift training focus of what volumes and intensities over a period of many weeks or months
nonspecific activities of high volume low intensity to sport specific activities of low volume high intensity
what phase is accomplished with low to moderate intensities and high volumes?
hypertrophy/endurance phase
what phase is accomplished with higher intensity and moderate volumes?
basic strength phase
when is the first transition period?
between preparatory and competitive periods (preseason)
what is the goal of the first transition period?
shift training focus toward sport specific activities in preparation for competition, strength to power translation
what phase is accomplished with low volume and high intensity?
strength
what phase is accomplished with low volume and low intensity?
power
what phase is accomplished in season with high to low intensities and very low volume?
peaking
what phase is accomplished in season with moderate to high intensities and low to moderate volumes?
maintenance
when is the second transition period?
between the competitive season and the next macrocycle’s preparatory period
(in season to post season)
what is the main goal of the second transition period?
active rest and recovery
the second transition period should last no longer than how many weeks?
4 weeks
long periods of reduced training will require the athlete to engage in a longer ________ period in order to regain sporting form
preparatory
include a _____ week at the end of the first transition period prior to beginning the competition period
deload
what are the two primary goals during the hypertrophy/strength endurance phase of the offseason?
increase lean body mass
develop an endurance base
what is the primary goal of the basic strength phase?
increase the strength of the muscles that are essential to the primary sport movements
during this period, time spent practicing sport specific skills increases and resistance training decreases
competitive period
traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time but same sets and reps
linear periodization model
periodization model alternative that involves large fluctuations day to day in the load and volume assignments for core exercises
undulating periodization model
which type of athlete would benefit more from an undulating periodization model?
athletes that need multiple qualities or have longer competitive seasons
sport specific activities are performed in the greatest volume during which period?
competition
what season is characterized by loads of 87-95% 1RM, 2-5 sets, 2-5 reps?
preseason
what season is characterized by loads of 50-75% 1RM, 3-6 sets, 8-20 reps?
offseason
what season is characterized by loads of 50-93% 1RM, 1-3 sets, 1-3 reps?
in season
what variable would athlete in the off season GPP phase of training be expected to improve the most over 8 weeks of training?
lean body mass
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?
increase intensity
decrease frequency
an athlete performing 4 sets of 4-6 repetitions with 80-90% 1RM during the preseason is in which phase of training?
basic strength
