Chp 21 Periodization

Question 1

The General Adaptation Syndrome

Answer 1

Alarm Phase:
an accumulation of fatigue, soreness, stiffness, or reduction in performance capacity

Resistance Phase:
the body adapts to the stimulus and returns to a normal functional capacity –> supercompensation

Exhaustion Phase:
fatigue, soreness reappear, and the body loses the ability to adapt to the stressor

Question 2

Stimulus-Fatigue-Recovery-Adaptation Theory

Answer 2

Training stimuli produce a general response that is influenced by the overall magnitude of the training stressor.

The greater the overall magnitude of the workload encountered, the more fatigue accumulates and the longer the delay before complete recovery and adaption can occur.

It is not always necessary to reach a stage of complete recovery before engaging in a new bout or session of training.

Question 3

Fitness Fatigue Paradigm

Answer 3

Every training bout, session, or cycle creates both fatigue and fitness aftereffects, which summate to create a state of preparedness.

When training loads are at the highest, fitness becomes elevated; but because of the high training loads, a concomitant increase in fatigue occurs. When fitness and fatigue are summed in this case, the level of fatigue results in a reduction in preparedness.

Fatigue dissipates at a faster rate than fitness, thus allowing preparedness to become elevated if appropriate training strategies are used to retain fitness while reducing fatigue.

Question 4

Preparatory Period
First Transition
Competition Period
Second Transition

Answer 4

Off season: preparatory period
Pre-season: first transition period
In-season: competition period
Post-season: second transition period

Question 5

Mesocycles

_____ weeks, sometimes referred to as a _____ of training

Answer 5

2 - 6

block

Question 6

Microcycles

_____ days to _____ weeks

Answer 6

several; 2

Question 7

Preparatory Period
The major emphasis of this period is establishing a _____ to increase the athlete’s _____ for more intense training.

General Preparatory Phase:
target the development of a _____
*Hypertrophy/Endurance Phase:
low to moderate intensity (_____ to _____ of 1RM)
high to moderate intensity (_____ to _____ sets of _____ reps)

Specific Preparatory Phase:
increased emphasis on _____ training activities that prepare the athlete for the competitive period
*Basic Strength Phase
higher intensity (_____ to _____ of 1RM)
moderate volume (_____ to _____ sets of _____ reps)

Answer 7

base level of conditioning; tolerance

general physical base
50%; 75%
3; 6; 8 - 20

sport-specific
80%; 95%
2; 6; 2 - 6

Question 8

First Transition Period
between the _____ and _____ period
*Strength/Power Phase
low to very high intensity (_____ to _____ of 1RM)
low volume (_____ to _____ sets of _____ reps)

The central aim of this period is to shift training focus toward the _____ and its translation into _____.

Answer 8

preparatory; competitive
30%; 95%
2; 5; 2 - 5

elevation of strength; power development

Question 9

Competition Period
Peaking:
low to very high intensity (_____ to _____ of 1RM)
very low volume (_____ to _____ sets of _____ reps)

Maintenance:
moderate to high intensity  (\_\_\_\_\_ to \_\_\_\_\_ of 1RM)
moderate volume (\_\_\_\_\_ to \_\_\_\_\_ sets of \_\_\_\_\_ reps)

Answer 9

50%; >93%
1; 3; 1 - 3

85%; 93%
2; 5; 3 - 6

Question 10

_____ is usually the longest period in the periodization model.

Answer 10

Preparatory

Question 11

The testing should be performed during _____.

Answer 11

the first week of the off-season mesocycle