Exam 3 Week 6 Periodization

Question 1

what is periodization

Answer 1

a program design strategy, in which you carry the training load and methods to achieve your peak performance.

Question 2

what are the goals of periodization

Answer 2

promote long term improvements, avoid platters, overtraining and decrease risk of injury

Question 3

what are the cycles of periodization

Answer 3

macro
meso
micro

Question 4

what is a macrocycle

Answer 4

the latest, one training year.

Question 5

what is a mesocycle

Answer 5

first subgroup, usually months (pre, post, during the season)

Question 6

what is a microcycle

Answer 6

smallest, 1-3 weeks. Like each week in a football season

Question 7

what are the 4 yearly periodization periods

Answer 7

preparatory
first transition
competition
second transition (active rest)

Question 8

what is the preparatory period

Answer 8

of season, progress from a low intensity to a higher load and volume

Question 9

what is the first transition period

Answer 9

lower intensity and volume period to allow recovery before the competition season (like 1 week before competition)

Question 10

what is the competition period

Answer 10

during the season, you increase sports specific tasks and training intensity and decrease the volume

Question 11

what is the second transition (active rest) period

Answer 11

low intensity, low volume, recovery. usually 2-4 week after the season

Question 12

the periodization phases are developed as part of what period? what are they

Answer 12

preparatory

hypertrophy/endurance
basic strength
strength and power

Question 13

what is the hypertrophy and endurance phase

Answer 13

very low intensity, high volume, develop basic fitness

Question 14

what is the basic strength phase

Answer 14

increase muscular strength, through sports specific exercise

Question 15

what is the strength and power phase

Answer 15

speed drills, plyometrics, and RT at high volumes and loads. EXPLOSIVE

Question 16

during the preparatory phase, what season are you in, and what phases are you targeting

Answer 16

off season and pre season, target hypertrophy, endurance and basic strength

Question 17

when do you start the strength and power phase

Answer 17

pre competition

Question 18

when are you in the competitive phase (what season) and what phase are you working in

Answer 18

during the season, working in the peaking phase.

Question 19

happy periodization to a 25 y/o basketball player

Answer 19

off season (early to mid prep. period). hypertrophy, endurance strength, sports specific, gain strength.

pre season (late prep phase). strength and power, high intensity, high volume, and sports specific.

in season (competitive). mesocycles, with different goals to peak performance, and optimize. fitness at practice. less strength and conditioning, more skill and recovery

post season (active rest). decrease load on the system, low load and intensity, recreational activities. Just before the off season.