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EXCI 352 > periodization > Flashcards

periodization Flashcards

1
Q

As athletes become more trained or have a greater training age,
it becomes (more/less) difficult to stimulate performance gains.

A

more

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2
Q

what do we need to do in order to facilitate long-term training and performance gain

A

increased variation is often required in the training program of more advanced athletes

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3
Q

do periodization involve nonlinear variation in training parameter

A

yes

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4
Q

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

A

recovery and restoration

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5
Q

intent of periodization

A

achieving peak level of conditioning and peaking the athlete for the competitive season

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6
Q

goal of periodization

A
  • 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.

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7
Q

A successful training program allows for management of

A

the adaptive & recovery responses to specific interventions that are delivered in a structured way.

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8
Q

The ultimate success of any training program centers on its ability

A

to induce specific physiological adaptations & translate those adaptations into increases in performance.

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9
Q

At the center of the periodization concept is the ability to manage the

A

adaptive response,
handle accumulated fatigue, &
capitalize on the aftereffects established from the various training factors encountered.

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10
Q

peak performance can be optimized only for (short/long) period of time

A

short, 7-14 days

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11
Q

the average time peak performance can be maintained is inversely related to

A

average intensity of training plan

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12
Q

2 basic mechanistic theories that provide a foundational understanding for how periodization manages the recovery & adaptive responses include the:

A

General Adaptation Syndrome (GAS),
Stimulus-Fatigue-Recovery-Adaptation Theory, &
Fitness-Fatigue Paradigm.

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13
Q

which theory was developed by Hans Selye

A

general adaptation syndrome

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14
Q

what is describe with the GAS

A

describes the manner in which the human body reacts to stress.
describes a 3-stage response to stress

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15
Q

GAS is applied to what

A

resistance training and exercise conditioning

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16
Q

what are the 3 phase of response in GAS

A
  1. alarme (shock)
  2. resistance phase
  3. exhaustion phase
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17
Q

what is the alarm phase

A

is the 1st response to a new or more intense stress experienced by the body.

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18
Q

which gaz phase is characterized by a temporary decrement in performance capacity.

A

alarme phase

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19
Q

in which GAS phase there is accumulation of fatigue, soreness, stiffness, or reduction in energetic stores.

A

alarm phase

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20
Q

how long does the alarm phase last

A

several hours, days, or weeks depending on the magnitude of the encountered stress.

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21
Q

in which phase of GAS would you be after lifting a heavier resistance-training load

A

alarm

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22
Q

what is the resistance phase

A

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

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23
Q

what happen if the training stress is appropriately structured and not excessive

A

adaptive responses occurring during this phase can further elevate an athlete’s performance capacity, resulting in what is termed supercompensation.

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24
Q

resistance phase is sometimes called

A

supercompensation phase

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25
Q

what is exhaustion phase

A

is reached if the stress persists for an extended period of time.
is characterized by an inability to adapt to the imposed stressors.

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26
Q

how can exhaustion phase can occurs

A

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

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27
Q

explain the GAS diagram

A
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28
Q

which theory is a extension of GAS

A

stimulus-fatigue-recovery adaptation theory

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29
Q

what does SFRA suggest

A

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

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30
Q

what is also referred as the supercompensation cycle

A

stimulus-fatifue-recovery adaptation theory

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31
Q

what is supercompensation

A

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

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32
Q

potential supercompensation

A

Increases in energy systems
Hypertrophy
Neuromuscular adaptations
Hormonal alterations

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33
Q

what is the 1st phase of SFRA theory

A

fatigue

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34
Q

in the fatigue phase in SFRA the (greater/lesser) the overall magnitude of the workload encountered, the more fatigue accumulates

A

greater

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35
Q

what is the 2nd phase of SFRA

A

recovery

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36
Q

what is the compensation phase of the SFRA

A

recovery

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37
Q

in which phase of SFRA homeostasis must be restored

A

recovery

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38
Q

is it always necessary to reach a state of complete recovery before engaging in a new training bout or session.

A

no

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39
Q

the more fatigue accumulate, the _ delay before complete recovery

A

longer

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40
Q

3rd phase of SFRA

A

adaptation

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41
Q

which phase of SFRA is the supercompensation phase

A

3rd, adaptation

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42
Q

in which phase of SFRA is there new higher level of homeostasis

A

adaptation or supercompensation phase

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43
Q

the more fatigue accumulqate, the longer the delay before _ can occurs

A

adaptation

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44
Q

what is restoration

A

is a process of returning to normal or elevated functional capacity after training-induced fatigue

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45
Q

how does restoration occurs for resistance training

A

Decreased frequency of lifting,
Lower volumes of exercise,
Passive or active rest,
Restoration techniques

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46
Q

what is peaking

A

is the attempt to achieve maximum performance at a specific time, usually a major competition.

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47
Q

what need to be considered if we want peaking to occur

A

Frequency, timing, & duration of peaking

48
Q

high training load result in

A

both elevated fatigue & fitness levels, & a reduction in preparedness.

49
Q

low training load result in

A

in minimal fitness & fatigue, & a low level of preparedness

50
Q

what dissipate faster between fatigue or fitness

A

fatigue dissipate faster than fitness

51
Q

which one between fatigue or fitness allows for elevated preparedness with use of appropriate training strategies

A

fatigue

52
Q

preparedness is optimized how

A

as fatigue dissipate at a faster rate than fitness

53
Q

what is overtraining

A

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.

54
Q

what is overreaching

A

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.

55
Q

when does the athlete return to his or her normal training

A

after OR phase

56
Q

what is overtraining syndrome

A

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.

57
Q

what is overreaching or FOR

A

Excessive training that leads to short-term decrements in performance

58
Q

what is nonfunctional overreaching

A

A state of extreme overreaching that an athlete can evolve into when the intensification of a training stimulus continues without adequate recovery & regeneration.

59
Q

what is OTS

A

involves a prolonged maladaptation.
Sympathetic OTS – at rest.
Parasympathetic OTS – at rest & with exercise.

60
Q

S/S of OTS

A

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.

61
Q

macrocycle duration

A

4 months to 4 yrs

62
Q

mesocycle duration

A

several week to several month

63
Q

microcycle duration

A

1 wk to 4 wk

64
Q

consideration of designing a macrocycle

A

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.

65
Q

consideration of designing a macrocycle

A

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.

66
Q

The # of mesocycles depends on the

A

athlete’s goal, &
# of sport competitions contained within the period (if applicable

67
Q

it has been shown that (more/less) mesocycles allow for greater training gains in physiological adaptation & performance.

A

more

68
Q

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.

A

microcycle

69
Q

in which phase can we develop speed of short duration and develop anaerobic endurance

A

micro

70
Q

in which phase do we Develop muscular endurance with high & maximum intensity and
Develop cardiorespiratory endurance with maximum intensity.

A

micro

71
Q

in which phase can we Develop cardiorespiratory endurance with medium intensity andDevelop muscular endurance at medium & low loads

A

micro

72
Q

which line describe the training volume

A

purple, so training volume is higher in preparation phase and decline with time

73
Q

which line describe the intensity

A

blue, so intensity is moderate during preparation phase and increase during competition phase

74
Q

which line describe technique (training)

A

green, no training technique during preparation phase and its increase as the period increase

75
Q

which period during a cycle is the longest

A

preparatory

76
Q

when does preparatory period occurs

A

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.

77
Q

conditioning during preparatory period is at which intensity and volume

A

low intensity and high volume

78
Q

central objectif of preparoty period

A

Develop a base level of conditioning to increase the athlete’s tolerance for more intense training.

79
Q

preparatory period is subdivided in

A

general preparatory and specific

80
Q

what is done in general preparatory phase

A

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.

81
Q

what happen during specific preparatory phase

A

Expands the athlete’s training base.
Increased emphasis on sport-specific training activities that prepare the athlete for the competitive perio

82
Q

what are the 2 resistance training phase that can be created in the preparatory period

A

hypertrophic phase and basic strength phase

83
Q

primary objectif of hyperthrophy/strength endurance phase

A

Increase lean body mass,
Develop an endurance (muscular & metabolic) base,

84
Q

primary objectif of basic strength phase

A

Increase strength of the muscles that are essential to the primary sport movements.

85
Q

which phase is a link between the Preparatory & Competitive periods.

A

1st transition period

86
Q

resistance training in 1st transition period focus on

A

développement of strength and power

87
Q

central objectif of 1st transition period

A

Shift the training focus toward the elevation of strength & its translation into power development

88
Q

what need to be done during the last week of 1st transition period

A

Reduced volume, intensity, or both to achieve recovery before the beginning of the competition period.

89
Q

what is the main phase within the 1st transition period

A

strength/power phase

90
Q

resistance training program during 1st transition period involve

A

Involves the performance of power explosive exercises at low to very high loads with low volumes

91
Q

how can we prepare an athlete during competitive period

A

further increasing strength & power via additional increases in training intensity while decreasing volume.

92
Q

how can we achieve optimum performance

A

Balance between an adequate volume & intensity of exercise, and reductions in volume, intensity, or both

93
Q

what are the program type during competitive period

A

peaking program
maintenance program

94
Q

when do we use peaking program

A

for sports with competition periods lasting 1 or 2 weeks.
sprinting.

95
Q

when do we use maintenance program

A

for sports with competition periods lasting many months.
team sports.

96
Q

which period is Sometimes referred to as the active rest or restoration period and long does is last

A

second transition period and 1 to 4 wk

97
Q

active rest focus on

A

unstructured, non-sport-specific recreational activities performed at low intensities with low volumes.
Allows for injury rehabilitation & physical & mental rest.

98
Q

what is the secondary use of the active rest concept

A

is the practice of inserting a 1-week break between phases or periods, which is called an unloading week

99
Q

purpose of unloading week

A

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.

100
Q

off-season is done in which period

A

preparatory

101
Q

off-season last from where to where

A

Typically lasts from the end of the postseason to the beginning of the preseason

102
Q

preseason lead into what

A

1st major competition

103
Q

preseason prepare the athlete for

A

subsequent competitive period

104
Q

first transition period is during which season

A

preseason

105
Q

degree of undulation depend on

A

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.

106
Q

which periodization model is the most common resistance training periodized model used for increasing strength & power.

A

classic linear

107
Q

which periodization model contains nonlinear variation in training intensity & volume-load at the microcycle level & throughout the mesocycle

A

classic linear

108
Q

which periodization model is falsely referred to as linear due to the gradual & progressive mesocycle increases in intensity over time

A

classic periodization

109
Q

progression of exercise training over the macrocycle of classic linear periodization model

A

Begins with high training volume & low intensity gradually progressing to lower volume & higher intensity.

110
Q

main goal of reverse linear periodization model

A

the main goal of this model is to maximize muscle hypertrophy or strength endurance.

111
Q

which periodization model can we use with a bodybuilder

A

reverse linear

112
Q

which periodization model involves large fluctuations in the load & volume assignments for core resistance training exercises.

A

undulating

113
Q

which model follow a less linear scheme

A

undulating

114
Q

during which periodization model Intensity & volume are changed from 1 workout to another.

A

undulating

115
Q

which training program btw periodized and nonperiodized program have been shown to be significantly more effective for increasing strength, power and athletic performance

A

periodized

116
Q

which linear periodization is more effective for increasing endurance strength

A

reverse linear

117
Q

which one btw undulating and linear Is more effective models for increasing strength, power, & hypertrophy [muscle mass

A

as effective

EXCI 352 (14 decks)

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