Chapter 21 - Periodization Flashcards

1
Q

Active rest

A

Postseason phase of training involving low-volume and intensity where athletes can rehab injuries and recovery from accumulated fatigue from the previous macrocycle - should not last more than 4 weeks

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2
Q

Annual training plan

A

Yearly periodization plan incorporating different periods of training based on the sport-season and mesocycle goals

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3
Q

Basic strength phase

A

Mesocycle incorporating higher intensity and lower repetition to build maximal strength - typically performed during the specific preparatory period

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4
Q

Competitive period

A

Phase of macrocycle during competition season involving high amounts of sport specific technique and tactic training, frequent competitions, and reduced strength and conditioning volumes

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5
Q

Daily undulating periodization

A

Periodization model involving large daily fluctuations in load and volume throughout the microcycle

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6
Q

First transition period

A

Mesocycle that occurs before the competitive period

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7
Q

Fitness-fatigue paradigm

A

Model of periodization that considers response to training as a combination of fitness and fatigue - properly managed training maximizes fitness gains and minimizes fatigue

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8
Q

General Adaptation Syndrome (GAS)

A

Model of adaptation to stimulus that begins with alarm phase, followed by resistance phase, and finally exhaustion phase - properly managed training maximizes the gains in the resistance phase while avoiding exhaustion

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9
Q

General preparatory phase

A

Mesocycle of training that begins in the offseason and focuses on building work capacity and necessary muscle mass using high-volume, lower intensity training protocols

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10
Q

Hypertrophy/strength endurance phase

A

Mesocycle typically occurring during the general preparatory phase that focuses on building muscle mass and strength endurance in preparation for the specific preparatory phase

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11
Q

Linear periodization

A

Periodization model using fixed set-rep schemes and increasing resistance throughout the mesocycle

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12
Q

Macrocycle

A

A period of training lasting several months to a year incorporating multiple mesocycles and built around the different seasons of play

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13
Q

Maintenance

A

In-season training goal to maintain pre-season gains during competition season without incurring excessive fatigue

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14
Q

Mesocycle

A

A period of training between 2 and 6 weeks incorporating multiple microcycles

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15
Q

Microcycle

A

A period of training lasting several days to 2 weeks - typically 1 week - that includes multiple training days in the context of the training program

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16
Q

Nonlinear periodization

A

Methods of periodization such as undulating periodization that involve varying repetition and resistance schemes throughout the microcycle

17
Q

Peaking

A

Period of 1-2 weeks following a taper where the athlete performs at the highest level - typically timed for a certain competition

18
Q

Periodization

A

A theoretical and practical construct that allows for the systematic, sequential, and integrative programming of training into mutually dependent periods of time in order to induce specific physiological adaptations

19
Q

Preparatory period

A

Mesocycle typically planned during the pre-season that involves increased intensity and reduced volume to focus on strength and power development leading into the competition season

20
Q

Restoration

A

Phase of the postseason where athlete’s focus on injury rehabilitation and mental and physical recovery from the previous training and competition season

21
Q

Second transition period

A

Period following the competitive season where athletes focus on rehabilitation and recovery before beginning the next macrocycle

22
Q

Specific preparatory phase

A

Second phase of off-season training where intensity begins to increase - maximal sport-specific strength is a typical focus during this mesocycle

23
Q

Stimulus-fatigue-recovery-adaptation theory

A

Extension of General Adaptation Syndrome that suggests that training stimuli produce a general response influenced by the magnitude of the training stressor

24
Q

Strength/power phase

A

Mesocycle typically trained during the preseason where athletes transfer strength gains from off-season into sport-specific power abilities

25
Q

Supercompensation

A

Adaptive response to appropriately structured training stressors that further elevate performance capacity

26
Q

Traditional periodization

A

Periodization model using the same set-rep schemes throughout the microcycle and focus on increasing the resistance used each workout or in the following microcycle