Periodaztion Flashcards

1
Q

What is micro-level analysis?

A

A microcycle is two or more training sessions which are different from one another. So, for example, let us say that during one week we have workout A, workout B, and workout C, all of which are in some way different from each other. That week is a microcycle.

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2
Q

What is meso-level analysis?

A

A mesocycle is a series of microcycles which form a unit. So, let’s again say we have workout A, B, and C comprising our week-long microcycle. We might then decide to repeat that microcycle for a period of 8 weeks. That 8 weeks is our mesocycle.

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3
Q

What is macro-level analysis?

A

A macrocycle is a series of mesocycles which, again, form a unit (have you figured out the oh-so-complicated pattern yet?). Let’s take our 8-week mesocycle and repeat it over a period of 6 months. Maybe that 6 months is part of our offseason for our competitive athlete. Or maybe 6 months is wintertime when you stay in the gym and don’t do outside sports. In any case, 6 months is our macrocycle, composed of 3 eight-week mesocycles, which in turn are built from 8 one-week microcycles.

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4
Q

What are the benefits of a periodization plan?

A

Allows for planned variation in training program, while maintaining a coherent structure; Increases recovery and recuperation potential. Gives a clear and specific outline of what you should be doing every day, every week, and every month in the gym. Shows you measurable progress in strength gains.

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5
Q

Define a 1 rep max

A

The maximum amount of force that can be generated in one maximal contraction. (the heaviest weight that you can only lift once. )

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6
Q

Define a heart rate max

A

This is the maximum number of times your heart should beat per minute while you’re exercising.

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7
Q

What is a periodization plan?

A

A specific, individual training plan that you create to achieve your particular goal over a period of time. This program is broken down into macro, micro and meso cycles.

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8
Q

What is the formula for 1 rep max

A

W x (1+R/30)

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9
Q

What is the formula for the heart rate max?

A

220-age in question

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10
Q

Describe what Intensity and volume are, with regards to a periodization programme

A

They are indirectly proportional to one another. When one starts their program, they would begin with a high volume but a low intensity, however as the program continues the volume would become less while the intensity increase.

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11
Q

Why is it important to calculate what your 1Rmax and HRmax are when formulating a well worked out periodization programme?

A

Our 1Rmax and HRmax help us with our volume and intensity respectively. Our 1Rmax allows us to see what type of volume we can do when training for example how heavy the weights should be and our HRmax allows us to see what intensity we are training at and if we need to increase it or decrease it. It also allows us to see how hard we can push ourselves without risking injury. The whole point of the program is to avoid injury and these two amounts allow us to avoid injury.

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12
Q

Discuss in your own words how a specific and well planned gym or training programme (periodized programme) can help you not only improve in your sport, but also prolong participation and limit certain risks associated in sports.

A

Make up 5 things like upper body strength, cardiovascular endurance, arm strength, no injuries

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13
Q

What causes type 1 diabetes?

A

Type 1 diabetes is caused by a lack of insulin due to the destruction of insulin-producing beta cells in the pancreas

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14
Q

What causes type 2 diabetes?

A

It is caused by a combination of factors, including insulin resistance, a condition in which the body’s muscle, fat, and liver cells do not use insulin effectively. Type 2 diabetes develops when the body can no longer produce enough insulin to compensate for the impaired ability to use insulin.

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15
Q

What are the dangers of hidden sugars in foods?

A

Over consumption of sugar leads to diabetes, obesity and other health risks. Most conveniance foods contain little nutrition and many saturated fats, sugars and sodium.

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16
Q

What is insulin resistance?

A

Muscle, fat, and liver cells stop responding properly to insulin, forcing the pancreas to compensate by producing extra insulin. When insulin production falters because of beta cell dysfunction, glucose levels rise, leading to prediabetes or diabetes.

17
Q

How does food affect mood?

A

Low carb-more fatigue. More omega 3 prevents depression. Eating breakfast gives you more energy throughout the day. Eat high fibre and nutrients. Lean protein, good fats and whole grain carbs.

18
Q

Define glycemic index

A

indicates the food’s effect on a person’s blood glucose level.

19
Q

Glycogen in excercise

A

Your body stores energy in the form of glycogen, a readily available fuel. The amount of glycogen in your body plays a major role in determining your level of endurance. Without adequate glycogen, prolonged exercise can lead to fatigue and loss of stamina.

20
Q

Glycogen use

A

Exercise can cause a slight drop in blood sugar, the amount of glucose circulating in your bloodstream. Your body responds to this slight decrease by producing two hormones: glucagon and epinephrine. The liver and muscles react to the hormonal changes by converting the stored glycogen into glucose and releasing this substance into the blood stream for immediate use.

21
Q

What foods have low GI

A

Green veg, most fruit, seeds, legumes, nuts, seafood, meat.

22
Q

What foods have high GI

A

White bread, pasta, potato, cereal, alcohol

23
Q

Best food for breakfast?

A

High fibre-burns fat twice as quick

24
Q

Best food for lunch?

A

Balanced. Carb, fibre, protein

25
Q

Best food for supper?

A

low fat, no caffeine (chocolate), spicy

26
Q

Sugar and cancer link

A

diabetics who don’t manage their condition may double their risk of developing certain cancers.This is because high blood sugar levels have been found to activate a gene believed to trigger cancer progression.

27
Q

Physical dependence def

A

is a physiological state of adaptation to a substance, the absence of which produces symptoms and signs of withdrawal. It is possible to be physically dependent on a drug without being addicted to it. Physical dependence is the result of physical changes in the brain.

28
Q

Substance dependence def

A

Substance dependence also known as drug dependence is an adaptive state that develops from repeated drug administration, and which results in withdrawal upon cessation of drug use

29
Q

Addiction def

A

chronic, relapsing brain disease that is characterized by compulsive drug seeking and use, despite harmful consequences.

30
Q

Withdrawal def

A

group of symptoms that occur upon the abrupt discontinuation or decrease in intake of medications or recreational drugs.

31
Q

Psychological def

A

dependence that involves emotional–motivational withdrawal symptoms (e.g., a state of unease or dissatisfaction, a reduced capacity to experience pleasure, or anxiety) upon cessation of drug use or engagement in certain behaviors.

32
Q

Roid risk

A

include increased risks of cancer, heart and liver disease; high blood pressure; aggressive behavior; and extreme irritability.

33
Q

What is peaking?

A

a team or an individual that hits the very peak

of their form at the right time to perform well in an important match or competition.

34
Q

Snack before training

A

a light, carbohydrate based snack or drink

35
Q

Snack during training

A

have a carbohydrate based drink,

36
Q

Snack post training

A

have a carbohydrate based drink or snack, this should be followed by a carbohydrate based meal.