Chapter 21 Shit Flashcards
What is General adaptation syndrome and what are the phases?
-Responses when the body experiences novel, new, or more intense stress than previously applied:
-Alarm phase
-Resistance phase
-Exhaustion phase
What is the alarm phase of GAS?
-Alarm phase - initial response
+Accumulation of fatigue, soreness, stiffness, or reduction in energetic stores
+Results in a reduction of performance capacity
+Lasts several hours, days, or weeks depending on magnitude of stress
What is the resistance phase of GAS?
-Resistance phase
+Body adapts to stimulus and returns to normal, functional capacity
+If stress is appropriately structured, the body will respond with biochemical, structural, and mechanical adjustments that further elevate performance capacity - aka supercompensation
What is the exhaustion phase of GAS?
-Athlete demonstrates inability to adapt to the imposed stressors due to excessive or improperly structured stressors
-Athletes in teh exhaustion phase are more likely to experience overreaching or overtraining
-Can be caused by excessive loading, monotonous training, or overly varied training
-Can also be caused by non training stressors (i.e. occupational issues, stress, lack of sleep, poor diet)
-Goal of periodization is to avoid exhaustion phase through proper planning of training stressors
What is Stimulus-fatigue-recovery-adaptation theory?
-Extension of GAS that suggests that training stimuli produce a general response influenced by the magnitude of the training stressor
-Greater magnitude of workload results in more accumulated fatigue
+Causes longer delay before complete recovery and adaptation
-As athlete recovers and adapts to training stimuli, fatigue will dissipate, and preparedness and performance will increase
+If no new training stimulus introduced, state of involution or detraining occurs
+If new stimulus is introduced, the process will repeat
-This pattern is present whenever an athlete is exposed to a training exercise, session, day, or cycle within a periodized training plan
-Recovery is important, however full recovery is not always required before engaging in the next training session
-Manipulation of workloads and intensities through light and heavy sessions or days or training can be used to modulate fatigue and recovery responses
-SFRA theory serves as the foundation for sequential periodization models that allow for manipulation of various training factors to modulate the athletes overall fatigue levels, recovery, and adaptive response to training stimuli
What is the fitness-fatigue paradigm?
-There is a summation of two primary training aftereffects in response to training that influence an athletes level of preparedness
+Classically explained as the fitness-fatigue paradigm
-Every training bout, session, or cycle creates both fatigue and fitness aftereffects which summate to create a state of preparedness
-High training loads elevate fitness but also increase fatigue proportionally
-Requires sequencing of training loads to allow workloads to vary in a systematic manner
-Fatigue dissipates at a faster rate than fitness - allows preparedness to be elevated if appropriate training strategies are used to retain fitness while reducing fatigue
-Likely that each training factor stimulates its own fitness, fatigue, and preparedness aftereffect response
What is the periodization timing hierarchy from longest to shortest?
-Multiyear plan
+2-4 years
-Annual training plan
+1 year
+Contains single or multiple macrocycles
+Broken into preparatory, competitive, and transition periods
-Macrocycle
+Several months to 1 year
+Sometimes the same as the annual plan
+Broken into preparatory, competitive, and transition periods
-Mesocycle
+2-6 weeks
+Medium-sized training cycle - typically 7 days
-Training day
+1 day
+Can include one or several training sessions depending on microcycle
-Training session
+Hours
+Typically consists of several hours of training
+Rest periods above 30 minutes are considered separate sessions
What are periodization periods?
-Structure and variation of program design variables based on the periods in the macrocycle or annual training plan
-Volume and intensity generally receive the greatest attention
-Time spent acquiring sport-specific technique must also be considered
-Plans generally shift focus from general nonspecific activities of high volume and low intensity toward lower volume and high intensity over weeks or months to reduce the potential for overtraining while optimizing performance capacities
What is the preparatory period of a periodized plan?
-Starting point for periodized plan
-Occurs when there are no competitions
-Limited tactical, technical, or sport-specific work
-Often corresponds to the “off-season”
-Central goal
+Develop a base level of conditioning to increase the athlete’s ability to tolerate more intense training
+Typically involves:
++Long slow distance running or swimming
++Low-intensity plyometrics
++High-repetition resistance training with low to moderate resistance
What is the prep period divided into?
-General preparatory phase
+Occurs during the early part of the period and targets development of general physical base
+High-volume, low intensity
+Larger variety of training means to develop motor abilities and skills
+Include hypertrophy/strenght endurance phase
++Build muscle (strenght and power athletes)
++Increase work capacity and strength endurance
++Moderate loads and high reps
-Specific preparatory phase
+Occurs after completion of general phase
+Shift in focus to increased sport-specific training to prepare for the competitive period
+Includes basic strength phase
++Improving sport-specific strength of relevant muscle groups - using high loads and lower reps (i.e. 80-95% 1rm)
What is the first transition period in periodization?
-The link between preparatory and competitive periods
-Occurs during the preseason of an annual cycle
-Includes the strength/power phase
+Resistance training typically focused on strength and power
++Focus on the translation of strength into power development
++Alternated high-low loads are used to optimize strength and power
++Power exercises range from 30%-95% 1rm depending on the exercise
+Sprint intervals and speed training increases to near-competition pace
++Speed drills include sled towing, resistance sprints, and hill sprints
-Variation in microcycle are included to ensure recovery
-Last week is marked by reduced volume and/or intensity in preparation for the beginning of the competitive period
What is the competitive period in periodization?
-Prepares athlete for competition by further increases in intensity and reduction in volume
-Occurs during the competitive/in season phase of annual cycle
-Requires a delicate balancing act between sufficient volume to maintain preparedness and reductions in volume and intensity to ensure performance
+Consider fitness-fatigue paradigm - training induces both fitness and fatigue and must be balanced as such
-Increased time spent on sport-specific skills and tactics
+Proportional decrease in physical conditioning activities such as resistance training
-Period may last one of two weeks depending on the peaking program employed
+Attempts to palace the athlete in peak condition for one or two weeks
++Attempts to extend this period often result in decreased performance
+Peaking involves a progressive shift from high-intensity training toward lower intensity work to reduce fatigue as athlete tapers for competition
-For team sports with long competitive season, a maintenance program must be used
+Intensity and volume must be manipulated on a microcycle basis to maintain strength and power while managing fatigue associated with frequent competition
++Typically marked by moderate-to-high intensity training (85%-93% 1rm) at low to moderate volumes
++Microcycles are modulated based on training, travel, and competitive schedule
What is the second transition phase of periodization?
-Occurs after the competitive season before the beginning of the next annual training plan
+I.e. during the postseason
-Sometimes called active rest or restoration phase
-Generally lasts 1-4 weeks
+Excessively active rest period will result in a longer preparatory period needed to regain former performance
+Unless the athlete is injured - not recommended to extend the second transition beyond 4 weeks
-Shorter active rest period is sometimes incorporated into mesocycle to manage overall fatigue
+I.e. “deload weeks”
-Athletes should focus on rehabbing injuries and recovering mentally and physically from the previous macrocycle
What is undulating vs linear periodization?
-Daily undulating periodization/nonlinear periodization
+Training model involving large daily fluctuations in load and volume throughout the microcycle
++I.e.
+++Day 1 - 4 sets @6rm
+++Day 2 - 3 sets @10rm
+++Day 3 - 5 sets @3rm
+Proponents argue that this model reduces accumulated neural fatigue that occurs with ever-increasing training intensities common to the traditional model
+Experts disagree on which model is superior
-Traditional periodization
+Falsely referred to as linear periodization
+The athlete performs the same number of sets and repetitions across training days and varies the training load
++I.e.
+++Day 1 - 4x6@85% 1rm
+++Day 2 - 4x6 @75% 1rm
+++Day 3 - 4x6@65% 1rm
-Proponents argue that the undulating model increases peripheral fatigue and risk of injury compared to the traditional model
+Higher volume-load in the undulating model may decrease preparedness even in well-trained athletes
