Chapter 21: Periodization

Question 1

theoretical and practical construct that allows for the systematic, sequential, and intergrative programing of training interventions into integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes

Answer 1

periodization

Question 2

GAS three stage response

Answer 2

alarm
resistance
exhaustion

Question 3

adaptive response which results in specific biochemical, structural, and mechanical adjustments that further elevate the athlete’s performance capacity

Answer 3

supercompensation

Question 4

exhaustion in the GAS theory is likely the athlete going thorugh this

Answer 4

overreaching or over training

Question 5

GAS alarm stage

Answer 5

initial response to novel training, performance decreases in response to fatigue

Question 6

GAS resistance stage

Answer 6

body makes adaptations to the stimulus and returns to normal functional capacity

Question 7

this theory is an extentions of GAS and suggests that training stimuli produce a general reponse that is influenced by the overall magnitude of the training stressor

Answer 7

Stimulus-Fatigue-Recovery-Adaptation theory

Question 8

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

Answer 8

fitness-fatigue

Question 9

as fatigue increases a co-commitant decrease in performance is seen

Answer 9

fitness-fatigue paradigm

Question 10

preparedness is considered the sum of these two afteraffects

Answer 10

fitness-fatigue

Question 11

4 stages of classic periodization

Answer 11

preparatory
1st transition
competitive
2nd transition

Question 12

starting point of outlining a periodized training plan

Answer 12

preparatory period

Question 13

this period occurs when there are no competitions, and technical, tactical, or sport-specific work is limited

Answer 13

preparatory period

Question 14

goal of this period is to develop a base level of conditioning in order to increases the athletes ability to tolerate more intense training

Answer 14

preparatory period

Question 15

occurs early in the preparatory period, and often targets the development of a general physical base

Answer 15

general preparatory period

Question 16

high volume, low intensity, large variety of training

Answer 16

general preparatory period

Question 17

preparatory phase that follows the general preparatory period and places more emphasis on sport specific training activites

Answer 17

specific preparatory phase

Question 18

during this phase the training intestity is low to moderate and the overall volume is high with the primary goals being to increase lean body mass, develop an endurance base or both

Answer 18

hypertrophy phase or strength endurance phase

Question 19

early portion of the preparatory period (analogus to the general preparatory phase)

Answer 19

hypertrophy phase or strength endurance phase

Question 20

late portion of the preparatory period (analogus to the specific preparatory phase)

Answer 20

basic strength phase

Question 21

primary goal of the basic strength phase

Answer 21

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

Question 22

primary goal of this period is to elevate strength and its translation into power development

Answer 22

first transition

Question 23

last week of this period is marked by reduced volume, intensity, or both in order to achive recovery before the beginning of the competition period

Answer 23

first transition

Question 24

main phase within the first transition period

Answer 24

strength-power phase

Question 25

this phase is marked by low to very high loads (30-95%1RM, depending on the execise and low volumes (2-5 sets for 2-5reps)

Answer 25

strength-power phase

Question 26

preparing the athlete for competition by further increasing strength and power via additional increases in training intensity while decreasing volume

Answer 26

competitive period

Question 27

sports with a longer competitive season use this type of program during the season to minimize a lose of fitness due to reduced training

Answer 27

maintenance

Question 28

sports with shorter competitive seasons use this type of program to maximize the athletes abilities during the season

Answer 28

peaking

Question 29

program marked by moderate to high intensity training at low to moderate volumes

Answer 29

maintenance program

Question 30

program marked by very high to low intensities, and very low volumes for 1 or 2 weeks

Answer 30

peaking program

Question 31

often used to create a linkage between the competitive season and the next annual training plan or preparatory period of a macro cycle

Answer 31

second transition period

Question 32

this period general lasts for 1-4 weeks and is sometimes referred to as active rest or restoration

Answer 32

second transition period

Question 33

this season should be considered the preparatory period

Answer 33

off-season

Question 34

this season should be compared to the first transition period

Answer 34

pre-season

Question 35

this season should be compared to the competition period

Answer 35

in-season

Question 36

this season should be compared to the second transition period

Answer 36

post-season

Question 37

in this periodization model the athlete performs the same number of sets and repetitions across the training days and varies the training load

Answer 37

linear periodization

Question 38

accumulation of fatigue, soreness, stiffness, or reduction in energetic stores that results in a reduction in performance capacity (GAS)

Answer 38

alarm stage

Question 39

in this phase of the GAS the body adapts to the stimulus and returns to normal functional capacity, if properly programed may result in supercompensation

Answer 39

resistance stage

Question 40

this occurs in the GAS if the athlete stays in a stress period for an extended about of time

Answer 40

exhaustion