Module 15 - Periodization & Program Development Flashcards
What is at the core of any effective training program?
Structure
What does periodization involve to get an individual to peak performance level by a particular date or time?
Periodization involves a progression of several cycles of training periods to get an individual to peak performance level by a particular date or time.
What is the key element of periodization?
The key element of periodization is that each training period builds on the prior training period.
What is general adaption syndrome (GAS)?
General adaptation syndrome (GAS) is a description of the process of how your body responds to stress.
What are the 3 stages of GAS?
Alarm, resistance (also called adaption), exhaustion
What happens in the alarmed stage of GAS?
When alarmed, the body immediately responds to fight or flight, shifting its resources to muscular and emotional needs.
What happens in the resistance/adaption stage of GAS?
The body adapts to stressful situations and becomes stronger.
What happens in the exhaustion stage of GAS?
If high-stress levels persist for too long, the body will begin to break down.
When does overtraining occur?
Overtraining occurs when an individual continues to stress the body without adequate rest.
What are the two primary things to consider to calculate when an athlete should have an off day?
- Intensity and/or distance of the training session
- Recovery rate of the athlete
The harder the intensity or the longer the distance of a training session, the ________ required rest.
more.
How does the fitness level of an athlete influence the recovery rate of an athlete?
The better conditioned an athlete is, the faster the recovery rate will typically be.
What is the death zone analogous to regarding exercising/training?
The death zone is analogous to maintaining too high a volume/intensity based on an athlete’s fitness level i.e placing to much stress on the body.
The classic periodization model is based on wat kind of schedule?
It’s based on a one-year schedule with typically one peak.
What cycles are a year cycle broken down into?
Microcycle, mesocycle, and marcocycle
What is a microcycle?
A microcycle represents a week
What does a mesocycle consist of?
A mesocycle consists of two to six microcycles
What does a macrocycle refer to and what three phases is it broken down into?
A macrocycle refers to the annual training program which is broken into three phases - preparation, competition, and transition (off-season).
What are the 7 areas of classic periodization?
General conditioning, base fitness, build fitness, peak fitness, taper, goal event, recover
What is the trend that occurs in a classic/linear periodization-based program?
overall volume steadily decreases throughout the program while intensity steadily increases.
What training cycles fit into the preparation phase of a macrocycle?
General conditioning, base fitness, and build fitness -
What training cycles fit into the competition phase of a macrocycle?
Peak fitness, taper, goal event - this the the weeks leading up to the goal event.
What training cycles fit into the transition phase of a macrocycle?
Recovery - This is the off-season
Classic periodization is appropriate for who?
Beginner to intermediate athletes, but not elite/advanced athletes
How can a block periodization be characterized?
Block periodization is characterized by a series of connected groups or “blocks” (essentially mesocycles). Each block has a primary focus.
What three blocks is the block periodization model broken down into?
Accumulation, transmutation, and realization.
Regarding the block periodization model, what is the focus of the accumulation phase?
The accumulation phase is similar to base training, which is 2 - 4 weeks long and consists of low-intensity and high-volume training.
Regarding the block periodization model, what is the focus of the transmutation phase?
During the transmutation phase, the focus is on high intensity, typically focused on developing a singular energy system.
Regarding the block periodization model, what is the focus of the realization phase?
The realization phase (7-14 days) or more commonly referred to as the ‘taper’ phase, is where the primary focus is on low volume and rest, with small doses of high-intensity workouts.
Periodization is based on what principles?
Periodization is based on the principles of the general adaptation syndrome (GAS).
