periodization Flashcards
As athletes become more trained or have a greater training age,
it becomes (more/less) difficult to stimulate performance gains.
more
what do we need to do in order to facilitate long-term training and performance gain
increased variation is often required in the training program of more advanced athletes
do periodization involve nonlinear variation in training parameter
yes
is a concept that can be defined by programmed variation in the training stimuli with the use of planned rest periods to augment _ & _ of an athlete’s potential
recovery and restoration
intent of periodization
achieving peak level of conditioning and peaking the athlete for the competitive season
goal of periodization
- Optimizing performance at predetermined points or maintaining performance capacity.
-Structure training interventions to target development of specific physiological & performance outcomes.
-Managing the training stressors to reduce the potential of developing the overtraining syndrome (OTS).
-Promoting an athlete’s long-term development.
A successful training program allows for management of
the adaptive & recovery responses to specific interventions that are delivered in a structured way.
The ultimate success of any training program centers on its ability
to induce specific physiological adaptations & translate those adaptations into increases in performance.
At the center of the periodization concept is the ability to manage the
adaptive response,
handle accumulated fatigue, &
capitalize on the aftereffects established from the various training factors encountered.
peak performance can be optimized only for (short/long) period of time
short, 7-14 days
the average time peak performance can be maintained is inversely related to
average intensity of training plan
2 basic mechanistic theories that provide a foundational understanding for how periodization manages the recovery & adaptive responses include the:
General Adaptation Syndrome (GAS),
Stimulus-Fatigue-Recovery-Adaptation Theory, &
Fitness-Fatigue Paradigm.
which theory was developed by Hans Selye
general adaptation syndrome
what is describe with the GAS
describes the manner in which the human body reacts to stress.
describes a 3-stage response to stress
GAS is applied to what
resistance training and exercise conditioning
what are the 3 phase of response in GAS
- alarme (shock)
- resistance phase
- exhaustion phase
what is the alarm phase
is the 1st response to a new or more intense stress experienced by the body.
which gaz phase is characterized by a temporary decrement in performance capacity.
alarme phase
in which GAS phase there is accumulation of fatigue, soreness, stiffness, or reduction in energetic stores.
alarm phase
how long does the alarm phase last
several hours, days, or weeks depending on the magnitude of the encountered stress.
in which phase of GAS would you be after lifting a heavier resistance-training load
alarm
what is the resistance phase
The body adapts to the stimulus & returns to a normal functional capacity.
The body is able to demonstrate its ability to withstand the stress, an attribute that may continue for an extended period, depending on the health & training status of the athlete
what happen if the training stress is appropriately structured and not excessive
adaptive responses occurring during this phase can further elevate an athlete’s performance capacity, resulting in what is termed supercompensation.
resistance phase is sometimes called
supercompensation phase
what is exhaustion phase
is reached if the stress persists for an extended period of time.
is characterized by an inability to adapt to the imposed stressors.
how can exhaustion phase can occurs
can occur due to monotonous training, overly varied training, & overtraining
Non-training-related stress can contribute to the overall stress level & lead to this phase
explain the GAS diagram
which theory is a extension of GAS
stimulus-fatigue-recovery adaptation theory
what does SFRA suggest
suggests that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor.
what is also referred as the supercompensation cycle
stimulus-fatifue-recovery adaptation theory
what is supercompensation
is an adaptation to an appropriate stimulus.
is the direct transposition of the GAS into the theory & methodology of training & deals with the association between training load & regeneration as the biological basis for physical arousal
potential supercompensation
Increases in energy systems
Hypertrophy
Neuromuscular adaptations
Hormonal alterations
what is the 1st phase of SFRA theory
fatigue
in the fatigue phase in SFRA the (greater/lesser) the overall magnitude of the workload encountered, the more fatigue accumulates
greater
what is the 2nd phase of SFRA
recovery
what is the compensation phase of the SFRA
recovery
in which phase of SFRA homeostasis must be restored
recovery
is it always necessary to reach a state of complete recovery before engaging in a new training bout or session.
no
the more fatigue accumulate, the _ delay before complete recovery
longer
3rd phase of SFRA
adaptation
which phase of SFRA is the supercompensation phase
3rd, adaptation
in which phase of SFRA is there new higher level of homeostasis
adaptation or supercompensation phase
the more fatigue accumulqate, the longer the delay before _ can occurs
adaptation
what is restoration
is a process of returning to normal or elevated functional capacity after training-induced fatigue
how does restoration occurs for resistance training
Decreased frequency of lifting,
Lower volumes of exercise,
Passive or active rest,
Restoration techniques
what is peaking
is the attempt to achieve maximum performance at a specific time, usually a major competition.
what need to be considered if we want peaking to occur
Frequency, timing, & duration of peaking
high training load result in
both elevated fatigue & fitness levels, & a reduction in preparedness.
low training load result in
in minimal fitness & fatigue, & a low level of preparedness
what dissipate faster between fatigue or fitness
fatigue dissipate faster than fitness
which one between fatigue or fitness allows for elevated preparedness with use of appropriate training strategies
fatigue
preparedness is optimized how
as fatigue dissipate at a faster rate than fitness
what is overtraining
is an excessive frequency, volume, and/or intensity of training without sufficient rest, recovery, & nutrient intake that results in conditions of extreme fatigue, illness, &/or injury.
is an accumulation of training stress that can result in long-term decrements in performance with or without associated physiological & psychological signs & symptoms of maladaptation.
what is overreaching
An increase in the training stimuli to create a decrease in performance that is followed by a supercompensation response or a rebound with an increase in performance at some point in the future after the OR phase has been completed.
when does the athlete return to his or her normal training
after OR phase
what is overtraining syndrome
is a long-term chronic decrease in performance capabilities.
is a plateau or decrease in performance resulting from an inability to tolerate or adapt to a training load.
what is overreaching or FOR
Excessive training that leads to short-term decrements in performance
what is nonfunctional overreaching
A state of extreme overreaching that an athlete can evolve into when the intensification of a training stimulus continues without adequate recovery & regeneration.
what is OTS
involves a prolonged maladaptation.
Sympathetic OTS – at rest.
Parasympathetic OTS – at rest & with exercise.
S/S of OTS
Excessive sweating.
Inability to recover optimally following intensive exercise.
Loss of desire & enthusiasm for exercise training (feelings of helplessness).
Breakdown of technique.
Poor concentration.
Loss of appetite.
Loss of body weight.
Disturbed sleep often with nightmares or vivid dreams.
Increased susceptibility to injuries.
Menstrual irregularities, even cessation of menstruation.
Susceptibility to infections, especially of the skin & upper respiratory tract.
Increased rates of allergies.
Minor scratches may heal more slowly.
macrocycle duration
4 months to 4 yrs
mesocycle duration
several week to several month
microcycle duration
1 wk to 4 wk
consideration of designing a macrocycle
Set objectives for each microcycle & mesocycle.
Percentages of general, special, & competition–specific training.
Number of training sessions according to the athlete’s available time.
Number of repetitions, sets, intervals, intensity, & load-progression.
Degree of flexibility in changing the training methods when necessary.
consideration of designing a macrocycle
Set objectives for each microcycle & mesocycle.
Percentages of general, special, & competition–specific training.
Number of training sessions according to the athlete’s available time.
Number of repetitions, sets, intervals, intensity, & load-progression.
Degree of flexibility in changing the training methods when necessary.
The # of mesocycles depends on the
athlete’s goal, &
# of sport competitions contained within the period (if applicable
it has been shown that (more/less) mesocycles allow for greater training gains in physiological adaptation & performance.
more
which phase is the most important phase of training where changes in the acute program variables are prescribed to define each mesocycle & provide change & variation over time.
microcycle
in which phase can we develop speed of short duration and develop anaerobic endurance
micro
in which phase do we Develop muscular endurance with high & maximum intensity and
Develop cardiorespiratory endurance with maximum intensity.
micro
in which phase can we Develop cardiorespiratory endurance with medium intensity andDevelop muscular endurance at medium & low loads
micro
which line describe the training volume
purple, so training volume is higher in preparation phase and decline with time
which line describe the intensity
blue, so intensity is moderate during preparation phase and increase during competition phase
which line describe technique (training)
green, no training technique during preparation phase and its increase as the period increase
which period during a cycle is the longest
preparatory
when does preparatory period occurs
occurs when there are no competitions & a limited amount of technical, tactical, or sport-specific work.
often corresponds to the off-season of a sport.
conditioning during preparatory period is at which intensity and volume
low intensity and high volume
central objectif of preparoty period
Develop a base level of conditioning to increase the athlete’s tolerance for more intense training.
preparatory period is subdivided in
general preparatory and specific
what is done in general preparatory phase
Typically, occurs early.
Often targets development of a general physical base.
High training volumes, low training intensities.
Larger variety of training means structured to develop general motor abilities & skills.
what happen during specific preparatory phase
Expands the athlete’s training base.
Increased emphasis on sport-specific training activities that prepare the athlete for the competitive perio
what are the 2 resistance training phase that can be created in the preparatory period
hypertrophic phase and basic strength phase
primary objectif of hyperthrophy/strength endurance phase
Increase lean body mass,
Develop an endurance (muscular & metabolic) base,
primary objectif of basic strength phase
Increase strength of the muscles that are essential to the primary sport movements.
which phase is a link between the Preparatory & Competitive periods.
1st transition period
resistance training in 1st transition period focus on
développement of strength and power
central objectif of 1st transition period
Shift the training focus toward the elevation of strength & its translation into power development
what need to be done during the last week of 1st transition period
Reduced volume, intensity, or both to achieve recovery before the beginning of the competition period.
what is the main phase within the 1st transition period
strength/power phase
resistance training program during 1st transition period involve
Involves the performance of power explosive exercises at low to very high loads with low volumes
how can we prepare an athlete during competitive period
further increasing strength & power via additional increases in training intensity while decreasing volume.
how can we achieve optimum performance
Balance between an adequate volume & intensity of exercise, and reductions in volume, intensity, or both
what are the program type during competitive period
peaking program
maintenance program
when do we use peaking program
for sports with competition periods lasting 1 or 2 weeks.
sprinting.
when do we use maintenance program
for sports with competition periods lasting many months.
team sports.
which period is Sometimes referred to as the active rest or restoration period and long does is last
second transition period and 1 to 4 wk
active rest focus on
unstructured, non-sport-specific recreational activities performed at low intensities with low volumes.
Allows for injury rehabilitation & physical & mental rest.
what is the secondary use of the active rest concept
is the practice of inserting a 1-week break between phases or periods, which is called an unloading week
purpose of unloading week
Prepare the body for the increased demand for the next phase.
Many S & C professionals believe that significantly reducing the volume & load assignments will make the athlete less susceptible to overtraining symptoms.
off-season is done in which period
preparatory
off-season last from where to where
Typically lasts from the end of the postseason to the beginning of the preseason
preseason lead into what
1st major competition
preseason prepare the athlete for
subsequent competitive period
first transition period is during which season
preseason
degree of undulation depend on
How the training variables (volume, intensity & exercise selection) are manipulated over time.
How many time levels are being manipulated (macrocycle, mesocycles, microcycles).
The type of sport (seasonal, climatic).
The level of the athlete with the degree of undulation increasing with the advancement of the athlete.
which periodization model is the most common resistance training periodized model used for increasing strength & power.
classic linear
which periodization model contains nonlinear variation in training intensity & volume-load at the microcycle level & throughout the mesocycle
classic linear
which periodization model is falsely referred to as linear due to the gradual & progressive mesocycle increases in intensity over time
classic periodization
progression of exercise training over the macrocycle of classic linear periodization model
Begins with high training volume & low intensity gradually progressing to lower volume & higher intensity.
main goal of reverse linear periodization model
the main goal of this model is to maximize muscle hypertrophy or strength endurance.
which periodization model can we use with a bodybuilder
reverse linear
which periodization model involves large fluctuations in the load & volume assignments for core resistance training exercises.
undulating
which model follow a less linear scheme
undulating
during which periodization model Intensity & volume are changed from 1 workout to another.
undulating
which training program btw periodized and nonperiodized program have been shown to be significantly more effective for increasing strength, power and athletic performance
periodized
which linear periodization is more effective for increasing endurance strength
reverse linear
which one btw undulating and linear Is more effective models for increasing strength, power, & hypertrophy [muscle mass
as effective
