Periodization

Question 1

Define periodization

Answer 1

• Long-term training strategy that manipulates specificity, intensity, & volume by phase/cycle to maximize performance

Question 2

Recovery is limited by

Answer 2

• Training & competition
• Travel
• Academic load
• Modifiable factors
• Have to consider performance testing and injury

Question 3

What are the principles in the general adaptation syndrome (GAS)

Answer 3

• Alarm
• Resistance
• Exhaustion

Question 4

Define macro/meso/mirco cycles

Answer 4

• Macrocycle: usually one year but can range from several months to 4 yrs
• Mesocycle: several weeks to several months in duration
• Microcycle: one or 2 weeks in duration

Question 5

What are the different periods of periodization

Answer 5

• Preparatory period (pre-season): hypertrophy/endurance sub-phase, basic strength sub-phase, and strength/power sub-phase
• 1st transition period (pre-season): transition for high volume to high intensity
• Competition period (in-season): peaking = very high intensity & very low volume; maintenance = mod intensity & volume
• 2nd transition period (post-season): active rest & recreation, min resistance training

Question 6

Periods are designed to shift training priorities from non-specific/high volume/low intensity to ______-specific/_____ volume/_______ intensity.

Answer 6

• Sport, low, high

Question 7

Core versus assistance exercises

Answer 7

• Core: large muscles, multi-joint, important for performance
• Assistance: smaller muscles, one joint, ancillary to performance

Question 8

Structural versus power exercises

Answer 8

• Structural: emphasize loading the spine directly or indirectly
• Power: structural exercises + speed