Periodization

Question 1

Periodization

Answer 1

-systematic process of altering one or more program variables over time to allow for training stimulus to remain challenging and effective

Question 2

reason for periodization

Answer 2

-ppl become stagnant w/ same workout volumes and intensity and exercises
volume=SetsxRepsxWeight
Intensity=Load

Question 3

Phase of General Adaptation Syndrome (GAS)

Answer 3

1. Alarm-initial response to training (short term decrease in performance)
2. Resistance-Positive adaptation to training that leads to and increase in performance
3. Exhaustion phase- long term decrease in performance (over-training)
   Goal of periodization is minimize alarm maximize resistance and eliminate exhaustion

Question 4

Models of Periodization

Answer 4

1. Classical
2. Reverse
3. Undulating

Question 5

Classical Periodization

Answer 5

intensity increase overtime & volume decreases
-more advanced the athlete the more often changes are needed
example
5x10 reps preseason
4x5= late preseason
3x3= season
non sport specific exercises done in offseason

Question 6

Reverse Periodization

Answer 6

Intensity decreases overtime & volume increases

-good for endurance athletes

Question 7

Undulating Periodization

Answer 7

• is the same shape as classical or reverse but there are constant increases and decreases to increase variability and difficulty
• best for more advanced ppl