Lecture 11 Flashcards
Goals of GPP:
develop general physical fitness qualities associated with sport
Goals of SPP:
- develop specific fitness qualities for sport
- retain general physical fitness qualities associated with sport
- introduce transfer of training
Goals of pre-competition/competition:
- maximize transfer of training
- minimize fatigue
Goals of active rest:
recover from residual fatigue
“Western” modification of Matveyev equivalent:
- GPP = hypertrophy (4-6 weeks)
- SPP = strength (4-6 weeks)
- pre-competition = power (4-6 weeks)
- competition = regular season
Problems with linear periodization:
- what is general or specific?
- developed when “in-season” training was not common (represents off-season training only)
- ignores length of time to elicit training adaptations
- transfer of training is not considered
- ignores complexities of training variation within a mesocycle (manipulation of training frequency, fatigue management)
In block training, mesocycles are…
broad/intermediate training objective
Block training divides mesocycle into ____ _____, and each block has a ____ ____ ____ ____.
- multiple blocks
- short-term training objective
In block training, a block is ____ weeks in length (typically ____ weeks).
- 1-8 weeks
- 3-6 weeks
In block training, blocks can be manipulated to…
achieve broad training objective
In block training, there are ______ within a block to achieve….
- microcycles
- short-term training objective
Common block objectives:
- neuromotor
- flexibility
- muscular endurance/hypertrophy
- maximum/neurologic strength
- explosive strength/power
- anaerobic capacity
- aerobic power
- aerobic capacity
- transition
- functional overreaching
Block objective =
priority
Even though block objective = priority, other physical fitness parameters may still be trained how?
- reduced volume/intensity/frequency to minimize interference
- sufficient volume/intensity/frequency to prevent detraining
Example of incorporating other physical fitness parameters with block objective: explosive strength block:
- Day 1: explosive strength
- Day 2: max strength and explosive strength
- Day 3: explosive strength
Example of incorporating other physical fitness parameters with block objective: Anaerobic capacity block:
- Monday: interval training
- Tuesday: explosive strength
- Thursday: interval training
- Saturday: maximum strength
When manipulating a microcycle in block design, manipulate _____ or _____, not both.
- volume
- intensity
In block design, what do we need to consider in microcycle 4 (last microcycle)?
- manage fatigue/recovery
- may decrease volume and/or intensity
Microcycle physical fitness qualities:
prioritization
Microcycle frequency:
number of training sessions
Microcycle acute programming variables:
- choice of exercises
- order of exercises
- volume
- intensity
- rest periods
Considerations for block design:
- length of blocks
- sequence of blocks
- cycling blocks
Length of blocks:
- depends on physiologic objective
- may require 2-8 weeks to elicit adaptations
Sequence of blocks:
- sequence should have physiologic rationale
- appropriate sequencing can decrease time required to elicit adaptations
Cycling blocks:
- sequences of blocks may be cycled or repeated
- minimize detraining of non-priority fitness qualities over long mesocycle
- also known as “undulating”