cscs periodization

Question 1

general adaptation syndrome stages

Answer 1

alarm, resistance, and exhaustion

Question 2

alarm phase

Answer 2

in response to overload or more volume/intensity

• fatigue
• sore, stiff, less energy
• magnitude of stress dictates the length of response

Question 3

resistance phase

Answer 3

body adapts to stimulus
returns to a normal functional capacity
leads to supercompensation

Question 4

exhaustion phase

Answer 4

stress that the body is not capable to recover from. there will not be supercompensation.

Question 5

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

Answer 5

stimulus- fatigue- recovery - adaptation theory

Question 6

training day

Answer 6

one session

Question 7

microcycle

Answer 7

1-2 weeks

Question 8

mesocycle

Answer 8

4-6 weeks

Question 9

macrocycle

Answer 9

year of training or a whole season composed of multiple mesocycles

Question 10

volume and intensity by season:

off season

Answer 10

strength / hypertrophy

general prepatory

Question 11

volume and intensity by season:

preseason

Answer 11

strength/power

Question 12

volume and intensity by season:

in season

Answer 12

peaking (power)

Question 13

volume and intensity by season:

post season

Answer 13

active rest

Question 14

what season would an athlete be in if they are doing 3-6 sets of 8-20 reps of 50-75% of their 1rm?

Answer 14

general preparatory/off season

Question 15

what season would an athlete be in if they are doing 2-6 sets of 2-6 reps of 80-95% of their 1rm?

Answer 15

specific preparatory/ off season-preseason

Question 16

what season would an athlete be in if they are doing 2-5 sets of 2-5 reps of 87-95% of 1rm?

Answer 16

first transition/preseason/precompetitive

Question 17

what season would an athlete be in if they are doing 1-3 sets of 1-3 reps of 50-93% of 1rm?

Answer 17

competition / inseason / peaking or maintenance

Question 18

what season would an athlete be in if they are doing 2-5 sets or 3-6 reps of 85-93% of 1rm w low to moderate volume?

Answer 18

competition/maintenance/ inseason

Question 19

high vol/ low intensity. long, slow aerobic work, low intensity plyos, high rep strength training

Answer 19

prep period off season

Question 20

hypertrophy/strength endurance phase

intensity: low to moderate
vol: high

Answer 20

prep period off season

Question 21

shifting training focus to strength and its translation into power development

Answer 21

first transition period

Question 22

include a deload week at the end to achieve recovery prior to beginning the competition period

Answer 22

first transition period

Question 23

how long does peaking last?

Answer 23

7-14 days

Question 24

preseason with high intensity training

Answer 24

first transition

Question 25

very low intensity. almost nothing, nothing sports specific and active rest

Answer 25

second transition

Question 26

end of postseason to the beginning of preseason, which can be about 6 weeks before the first major competition

Answer 26

off season - preparatory period

Question 27

we use this to capitalize on the off season work and elevate performance capacity

Answer 27

pre-season - first transition period

Question 28

one strategy is to organize the training into 3-4 mesocycles and use the last mesocycle as a deload phase to peak for critical competition

Answer 28

in season competitive season

Question 29

active rest before off season or prep

Answer 29

second transition

Question 30

load and volume fluctuations day to day

Answer 30

daily undulating periodization

Question 31

same sets and reps across training days with varied loads

Answer 31

linear periodization