Lecture 5: Periodization

Question 1

GAS

Answer 1

general adaptation syndrome

• alarm
• resistance
• exhaustion

Question 2

alarm

Answer 2

weight applying stressor

• flight or fright response
• sympathetic nervous system kicks in

Question 3

resistance

Answer 3

• adaptation to stressor
• use resources to meet demands of stressor
• cannot maintain indefinitely

Question 4

Exhaustion

Answer 4

• all of body’s natural resources are completed
• fatigue/failure
• overtrained-> leads to burn out

Question 5

Periodization

Answer 5

preplanned systematic variation in training specificity, intensity, and volume, organized in periods or cycles within an overall program

Question 6

Macrocycle

Answer 6

an entire training year

-based around a year can be 4 months to 4 years

Question 7

Mesocycle

Answer 7

several weeks to several months

-sport dependent and goal dependent

Question 8

Microcycle

Answer 8

one week long, up to 4 weeks; 2 or more withe each mesocycle
-weekly or daily fluctuations in volume

Question 9

Mateyev’s Model of Periodization

Answer 9

• novice and lower trained

- advanced athletes

Question 10

Preparatory period

Answer 10

-focus on Volume/Quantity
-usually longest period
-establish a base level
3 phases

Question 11

3 Phases in preparatory period

Answer 11

1) hypertrophy/endurance- very low to moderate intensity and very high to moderate volume
2) Basic Strength Phase- high intensity, moderate volume
3) Strength/Power Phase- high intensity and low volume

Question 12

First transition period

Answer 12

• often provides one week lower intensity, lower volume, or both
• overreaching and tapering
• quick recovery (mental and physical)

Question 13

Competition period

Answer 13

• peaking and maintenance

- very high to moderate intensity and very low to moderate volume (depends on how long it is)

Question 14

Second transition period (active rest)

Answer 14

• 1-4 weeks

- focus on non sport specific activities (after competition period

Question 15

Peak

Answer 15

high intensity, low volume

-can maintain a peak for almost 3 months before you need additional time to rest

Question 16

maintain

Answer 16

moderate intensity moderate volume

Question 17

Periodization Model for Resistance training

Answer 17

fig. 19.1

Question 18

Stages of Sport Seasons & Periodization

Answer 18

Off-season- period between postseason and 6 weeks prior to first contest of next year’s season
Preseason- period leading up to the first contest (late stages of prep period + first transition)
in-season- all competition, (scheduled games and tournaments)
Postseason- after final contest and before start of next year’s off season (2nd transition period)

Question 19

traditional model

Answer 19

linear- due to the gradually progressive mesocycle increases in intensity over time
-gradually increases intensity while while volume remains consistent

Question 20

undulating non-linear model

Answer 20

large daily fluctuations in the load and volume assignments (for core exercises)
-always provides unique stimulus

Question 21

Pros and Cons of undulating model

Answer 21

• shown to be more efficient in improving strength
• absence of accumulated neural fatigue (common to linear model)
• may result in overtraining quicker (must ensure proper rest)

Question 22

RT Pre-season- Goals

Answer 22

increase intensity of sport specific training ad attention given to basketball drills and skills
RT- planned 3x per week and focus primarily on strength and power outcomes

Question 23

RT IN season- Goals

Answer 23

-to maintain and possibly improve strength, power, flexibility, and anaerobic conditioning
RT- limit to 30min 1 to 3x per week, undulating regime of varying volumes of high intensity due to multiple games per week

Question 24

Post season- RT goals

Answer 24

-recuperate physically and psychologically from the long in-season
RT- ALL activities low intensity and low volume

Question 25

Off-season- RT goals

Answer 25

establish a base level of conditioning to increase athlete’s tolerance for more intense training in later phases and periods
RT- testing should be done to determine initial training loads,
-later training loads estimated from testing

Question 26

3 Fundamental Reasons for using periodization

Answer 26

1) provide a unique stimulus (do not want our bodies to guess what is coming next)
2) Prevent overtraining (need the shifts)
3) Prevent boredom