Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

KNPE345 > Lecture 19: Periodization and program design > Flashcards

Lecture 19: Periodization and program design Flashcards

1
Q

Periodization

A

Systematic planning of training to achieve a desired outcome

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

How is the competitive season broken down?

A

Off-season
Pre-season
In-season
Post-season

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Off-season

A

No competition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

When is the pre-season?

A

Starts when training camp begins until the first official league game

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

In-season

A

All competitions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Post-season

A

Time period after the team’s final playoff game
2-3 week break from all team activities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Periodization cycles

A
  1. Multiyear plan
  2. Annual training plan
  3. Macrocycle
  4. Mesocycle
  5. Microcycle
  6. Training day
  7. Training session
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Multiyear plan length

A

2-4 years

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What type of athlete commonly uses the multiyear training plan?

A

Olympic athlete

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Annual training plan

A

Single or multiple macrocycles
Subdivided into various periods of training such as preparatory, competitive and transition periods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Macrocycle duration

A

Several months to a year

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Macrocycle

A

Preparatory, competitive and transition periods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Mesocycle length

A

2-6 weeks
Most common is 4 weeks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Mesocycle

A

Block of training
Microcycles linked together

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Microcycle length

A

Days- 2 weeks
Most common is one week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Microcycle

A

Composed of multiple workouts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Training day

A

Designed in context of microcycle it is in

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Training session

A

Several hours of training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What is the preparatory cycle broken up in to?

A

General preparatory period
Specific preparatory period
First transition period

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What time of the competitive season do the general and specific preparatory periods make up?

A

Off-season

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What time of the competitive season is the first transition period?

A

Pre-season

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What time of the competitive season is the competition period?

A

In-season

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What time of the competitive season is the second transition period?

A

Post-season

24
Q

What is the preparatory period?

A

Increased time spent in weight room
Testing

25
Q

General preparatory period

A

Creating a solid foundation to build general strength and work capacity

26
Q

Specific preparatory period

A

Movements become more sport relevant

27
Q

First transition period

A

Volume decreases and less variety in training
More demanding movements
Power/strength focus

28
Q

Competitive period

A

Peaking or maintaining
Accessory exercises to counteract stressors of sport
Sport competition is priority

29
Q

Second transition period

A

Physical and mental rest and recovery

30
Q

5 principles of periodization

A
  1. Specificity
  2. Overload
  3. Stimulus-fatigue-recovery-adaptation
  4. Fitness-fatigue paradigm
  5. Phase potentiation
31
Q

Specificity

A

Move from general to specific

32
Q

Overload

A

Volume and intensity fluctuate throughout training year

33
Q

Stimulus-fatigue-recovery-adaptation

A

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

34
Q

Stimulus-fatigue-recovery-adaptation- high workload

A

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

35
Q

Easier vs hard exercises recovery

A

Easier= easier to recover
Harder= take longer to recover

36
Q

Fitness-fatigue paradigm- high training loads

A

With high training loads, you increase fitness but also increase fatigue resulting in a reduction in preparedness

37
Q

Fitness-fatigue paradigm- low training loads

A

With low training workloads, little fatigue occurs but minimal fitness is developed resulting in a low level of preparedness

38
Q

Why is it important that we properly periodize training to minimize fatigue and improve preparedness?

A

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

39
Q

High fatigue dept

A

Large stressors cause more fatigue and a greater reduction in performance
Beneficial in off-season

40
Q

Low fatigue debt

A

Small stressors cause less fatigue and less of a reduction in performance
Beneficial in in-season

41
Q

Phase potentiation

A

Training block you complete should have a positive effect on the upcoming training block

42
Q

Types of periodization

A
  1. Linear
  2. Undulating
  3. Concurrent
43
Q

Linear periodization

A

Steady increase of intensity and decrease in volume
One training block is hypertrophy focused, one strength and one power

44
Q

Undulating periodization

A

Train strength, power and hypertrophy all in one week with varying intensities and volume

45
Q

Concurrent periodization

A

Intermixed
Train strength, power, hypertrophy during each day

46
Q

What type of periodization is best for beginners ?

A

Linear

47
Q

R7 approach to programming

A

R1- release
R2- reset
R3- readiness
R4- reactive
R5- resistance
R6- resiliency
R7- recovery

48
Q

R1- release

A

Foam rolling, lacrosse ball work, self-myofascial release

49
Q

R2- reset

A

Prehab exercises specific to the individual
Corrective exercise from FMS

50
Q

R3- readiness

A

RAMP warm up

51
Q

R4- reactive

A

Power or speed work
- sprints, jumps, throws

52
Q

R5- resistance

A

Strength work
- compound lifts and accessory work

53
Q

R6- resiliency

A

Energy systems development work or conditioning
- bikes, battle ropes, tempo runs

54
Q

R7- recovery

A

Foam rolling, stretching/mobility, breathing exercises

55
Q

Overtraining

A

Long-lasting performance incompetence due to an imbalance of training load, competition, non-training stressors and recovery

56
Q

Supercompensation

A

When the overload training and recovery are balanced correctly and an overshoot in performance occurs

KNPE345 (20 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions