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Certified Strength & Conditioning Specialist > Chapter 21: Periodization > Flashcards

Chapter 21: Periodization Flashcards

1
Q

Periodization

A

The systematic planning of athletic or physical training

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2
Q

Factors periodization is meant to manage

A
  • Stress
  • Fatigue
  • Adaptation
  • Recovery
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3
Q

Theories for periodization

A
  • General Adaptation Syndrome
  • Stimulus-fatigue-recovery-adaptation Theory
  • Fitness-fatigue Paradigm
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4
Q

Stages of GAS in response to a stress

A
  • Alarm
  • Resistance
  • Supercompensation
  • Overtraining
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5
Q

Alarm Phase

A
  • Initial response to a novel, new, or more intense stress than previously applied
  • An accumulation of fatigue, soreness, stiffness, or reduction in energetic stores that results in a reduction in performance capacity
  • Performance generally decreases in response to fatigue
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6
Q

Resistance phase

A
  • The second phase

- Adaptation occurs and the system is returned to/elevated above baseline

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7
Q

Supercompensation Phase

A

New level of performance capacity that occurs in response to the adaptive response found in resistance phase

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8
Q

Overtraining Phase

A
  • If stressors are too high, performance can be further suppressed and overtraining syndrome can result
  • AKA exhaustion phase
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9
Q

Stimulus-Fatigue-Recovery-Adaptation Theory

A
  • An extension of the GAS

- Suggests training stimuli produces a general response which is influenced by the overall magnitude of the stressor

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10
Q

How does stressor magnitude effect recovery time?

A
  • Greater magnitude leads to longer recovery time

- It it not always necessary to reach complete recovery before training again

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11
Q

What happens if no new training stimulus is introduced?

A

Involution (detraining) occurs

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12
Q

What happens as an athlete recovers from and adapts to the training stimuli?

A

Fatigue dissipates, preparedness and performance increase

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13
Q

Fitness-Fatigue Paradigm

A
  • Every training session creates fatigue and fitness after effects
  • Fatigue and fitness combine to create a state of preparedness
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14
Q

How do high training loads affect fitness, fatigue, and preparedness?

A
  • Fitness becomes elevated
  • Fatigue increases
  • Preparedness decreases
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15
Q

How do low training loads affect fitness, fatigue, and preparedness?

A
  • Little fatigue occurs
  • Minimal fitness develops
  • Low level of preparedness
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16
Q

Does fitness or fatigue dissipate quicker?

A
  • Fatigue

- This means preparedness can increase if strategies are implemented to retain fitness while decreasing fatigue

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17
Q

Periodization Heirarchy

A

Multiyear plan –> Annual training plan –> Macrocycle –> Mesocycle –> Microcycle –> Training day –> Training session

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18
Q

Multiyear Plan

A
  • Duration: 2-4 years

- Description: A 4-year training plan is called a quadrennial plan

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19
Q

Annual Training Plan

A
  • Duration: 1 year
  • Description: Can contain 1 or multiple macrocycles; subdivided into various periods of training (preparatory, competitive, and transition periods)
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20
Q

Macrocycle

A
  • Duration: Several months to a year
  • Description: Some authors refer to this as an annual plan. Divided into preparatory, competitive, and transition periods
21
Q

Mesocycle

A
  • Duration: 2-6 weeks
  • Description: Medium-sized training cycle, AKA a block; most common duration is 4 weeks; consists of microcyles grouped together
22
Q

Microcycle

A
  • Duration: Several days to 2 weeks

- Description: Small-sized training cycle; most common duration is 1 week; composed of multiple workouts

23
Q

Training day

A
  • Duration: 1 day
  • Description: One training day that can include multiple training sessions is designed in the context of the particular microcycle it is in
24
Q

Training Session

A
  • Duration: Several hours
  • Description: Generally consists of several hours of training. If the workout includes >30 minutes of rest between bouts of training, it would comprise multiple sessions
25
Q

Classic Periodization Divisions

A
  • Preparatory
  • Competitive
  • Transition
26
Q

Contemporary Periodization Divisions

A
  • Preparatory
  • First transition
  • Competitive
  • Second transition
27
Q

Preparatory Period

A
  • No competitions
  • Technical, tactical, or sport-specific work is limited
  • Often corresponds to off-season
  • Goal of this period is to develop a base level of conditioning
28
Q

Activities typical of preparatory period

A

Low intensity and high volume activities

29
Q

Divisions of Preparatory Period

A
  • General

- Specific

30
Q

General Preparatory Period

A
  • Typically occurs during the early part of the period
  • Often targets the development of a general physical base
  • Includes high volume, low intensity, large variety of exercises
31
Q

Specific Preparatory Period

A
  • Occurs after the completion of the general prep phase
  • Increased emphasis on sport-specific training activities
  • Resistance training phases can be created to create more refined differences in training intensity and volume (hypertrophy/strength endurance and basic strength)
32
Q

Hypertrophy/Strength Endurance Phase

A

Intensity is low-moderate, volume is high

33
Q

Goals of the hypertrophy/strength endurance phase

A
  • Increase lean body mass

- Develop an endurance base

34
Q

Basic Strength Phase

A

The goal is to increase strength of the essential muscles/muscle groups

35
Q

First Transition Period

A
  • A link between the preparatory and competitive periods
  • Central aim is to shift training focus toward strength and power development
  • Reduced volume, intensity
36
Q

Strength/Power Phase of First Transition Period

A

Training intensifies to near competitive levels

37
Q

Competitive Period

A
  • Primary goal is to prepare the athlete for competition by increasing strength and power
  • Characterized by increasing intensity and lowering volume
38
Q

Peaking Program

A
  • An attempt to keep an athlete in peak condition for 1-2 weeks
  • Progressively shift from high-intensity to low-intensity training tapering toward competition
39
Q

Maintenance Program

A
  • Used for athletes whose competitive season lasts for a long period of time
  • Training is manipulated on a microcycle basis in order to maintain strength and power and manage fatigue
  • Characterized by moderate- to high-intensity and low- to moderate-volume
40
Q

Second Transition Period

A
  • AKA active rest/restoration period
  • Between the competitive season and the next annual training plan
  • 1-4 weeks
  • Hard training is avoided to make rest and rehab possible
41
Q

Sport Seasons

A
  • Off-season = Preparatory period
  • Preseason = First transition period
  • In-season = Competition period
  • Postseason = Second transition period
42
Q

Off-Season

A

Lasts from the end of postseason to ~6 weeks before the first major competition

43
Q

Preseason

A
  • Focus is on the strength/power phase of resistance training
  • Designed to capitalize on the off-season and elevate the athlete’s capacity for the competitive period
44
Q

In-Season

A

Contains all the contests scheduled for a given year

45
Q

How does a long competition season present programming challenges?

A
  • Mesocycles have to be arranged around important contests
  • Solution 1: structure 3- or 4-week blocks that unload the athlete in the last microcycle in order to peak just before critical contests
  • Solution 2: Design a maintenance program that modulates moderate intensities with low to moderate volumes
46
Q

Postseason

A

Relative or active rest until the off-season

47
Q

Linear Periodization

A
  • AKA traditional periodizationCharacterized by gradual and progressive mesocycle increases in intensity over time
  • Contains nonlinear variation in training intensity and volume-load at the micro level and throughout the mesocycle
  • Same number of sets and reps throughout
  • FALSLY NAMED
48
Q

Nonlinear Periodization

A
  • AKA daily undulating periodization

- Fluctuates load and volume daily (within the microcycle)

Certified Strength & Conditioning Specialist (24 decks)

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