Chapter 21-Periodization

Question 1

During which stage of general adaptation syndrome does the body physiologically adapt to heavier training loads.
A.alarm
B.Resistance
C. Exhaustion

Answer 1

B. Resistance

Question 2

WHen relating the season terminology to periodization periods, which season corresponds to the preparatory period of training?
A. In-season
B. Preseason
C. off-season
D. Postseason

Answer 2

C. Off season

Question 3

During which of the following periods are sport specific activities performed in the greatest Volume?
A.preparatory
B. First transition
C. COmpetition

Answer 3

C. Competition

Question 4

Central to the effective programming of training interventions is?

Answer 4

Periodization

Question 5

A successful training program allows for management of the adaptive and recovery responses to specific interventions that are delivered in a structured way.

Answer 5

True

Question 6

____ is the logical and systematic process of sequencing and integrating training interventions in order to achieve peak performance at appropriate time points.

Answer 6

Periodization

Question 7

In order to elucidate how periodized training models can manage these factors, three basic mechanistic so theories have been established…

Answer 7

1. General adaptation syndrome
2. Stimulus fatigue recovery adaptation theory
3. Fitness fatigue paragrim

Question 8

If the training stress is appropriately structured and not excessive, these adaptive responses can result in specific bio mechanical, structural, and mechanical adjustments that further evaluate the athlete’s performance capacity, resulting in….

Answer 8

Super compensation

Question 9

The initial phase of training when stimulus is first recognized and performance generally decreases in response to fatigue

Answer 9

Alarm phase

Question 10

The second phase in which adaptation occurs and the system is returned to baseline or in most instances elevated above baseline

Answer 10

Resistance phase

Question 11

New level of performance capacity that occurs in response to the adaptive response found in step 2.

Answer 11

Super compensation phase

Question 12

If stressors are too high, performance can be further suppressed and overtraining syndrome can result

Answer 12

Overtraining phase

Question 13

2-4 years. A 4 year training plan is termed quadrennial plan

Answer 13

Multi year plan

Question 14

1 year- the overall training plan can contain single or multiple macrocycles

Answer 14

Annual training plan

Question 15

Several months to a year- annual plan divided into preparatory, competitive, and transition periods of training

Answer 15

Macrocycle

Question 16

2-6 weeks

Answer 16

Mesocycles

Question 17

Several days to 2 weeks-small size training cycles

Answer 17

Microcycle

Question 18

1 day

Answer 18

Training day

Question 19

Several hours

Answer 19

Training session

Question 20

In outlining a periodized training plan, the starting point is usually the ____ period. This period occurs when there are no other competitions, and technical, tactical or sport pacific work is limited.

Answer 20

Preparatory period

Question 21

The ____ prep phase typically occurs during the early part of the period and often targets the development of a general physical base.

Answer 21

General

Question 22

The ___ prep phase occurs after the completion of the general prep phase and involves a shift in training focus.

Answer 22

Specific

Question 23

The ____ phase, which is also known as the strength endurance phase generally occurs during the early portion of the prep period.

Answer 23

Hypertrophy

Question 24

The hypertrophy endurance phase involves low to moderate intensity (50-75%) of the 1RM and high volumes (3-6 sets of 8-20 reps)

Answer 24

True