Lecture 11

Question 1

Goals of GPP:

Answer 1

develop general physical fitness qualities associated with sport

Question 2

Goals of SPP:

Answer 2

• develop specific fitness qualities for sport
• retain general physical fitness qualities associated with sport
• introduce transfer of training

Question 3

Goals of pre-competition/competition:

Answer 3

• maximize transfer of training

- minimize fatigue

Question 4

Goals of active rest:

Answer 4

recover from residual fatigue

Question 5

“Western” modification of Matveyev equivalent:

Answer 5

• GPP = hypertrophy (4-6 weeks)
• SPP = strength (4-6 weeks)
• pre-competition = power (4-6 weeks)
• competition = regular season

Question 6

Problems with linear periodization:

Answer 6

• 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)

Question 7

In block training, mesocycles are…

Answer 7

broad/intermediate training objective

Question 8

Block training divides mesocycle into ____ _____, and each block has a ____ ____ ____ ____.

Answer 8

• multiple blocks

- short-term training objective

Question 9

In block training, a block is ____ weeks in length (typically ____ weeks).

Answer 9

• 1-8 weeks

- 3-6 weeks

Question 10

In block training, blocks can be manipulated to…

Answer 10

achieve broad training objective

Question 11

In block training, there are ______ within a block to achieve….

Answer 11

• microcycles

- short-term training objective

Question 12

Common block objectives:

Answer 12

• neuromotor
• flexibility
• muscular endurance/hypertrophy
• maximum/neurologic strength
• explosive strength/power
• anaerobic capacity
• aerobic power
• aerobic capacity
• transition
• functional overreaching

Question 13

Block objective =

Answer 13

priority

Question 14

Even though block objective = priority, other physical fitness parameters may still be trained how?

Answer 14

• reduced volume/intensity/frequency to minimize interference
• sufficient volume/intensity/frequency to prevent detraining

Question 15

Example of incorporating other physical fitness parameters with block objective: explosive strength block:

Answer 15

• Day 1: explosive strength
• Day 2: max strength and explosive strength
• Day 3: explosive strength

Question 16

Example of incorporating other physical fitness parameters with block objective: Anaerobic capacity block:

Answer 16

• Monday: interval training
• Tuesday: explosive strength
• Thursday: interval training
• Saturday: maximum strength

Question 17

When manipulating a microcycle in block design, manipulate _____ or _____, not both.

Answer 17

• volume

- intensity

Question 18

In block design, what do we need to consider in microcycle 4 (last microcycle)?

Answer 18

• manage fatigue/recovery

- may decrease volume and/or intensity

Question 19

Microcycle physical fitness qualities:

Answer 19

prioritization

Question 20

Microcycle frequency:

Answer 20

number of training sessions

Question 21

Microcycle acute programming variables:

Answer 21

• choice of exercises
• order of exercises
• volume
• intensity
• rest periods

Question 22

Considerations for block design:

Answer 22

• length of blocks
• sequence of blocks
• cycling blocks

Question 23

Length of blocks:

Answer 23

• depends on physiologic objective

- may require 2-8 weeks to elicit adaptations

Question 24

Sequence of blocks:

Answer 24

• sequence should have physiologic rationale

- appropriate sequencing can decrease time required to elicit adaptations

Question 25

Cycling blocks:

Answer 25

• sequences of blocks may be cycled or repeated
• minimize detraining of non-priority fitness qualities over long mesocycle
• also known as “undulating”