Periodization

Question 1

Define:
Muscular Strength
Muscular Endurance
Muscular Hypertrophy

Answer 1

Strength: The ability to contract a muscle or group of muscles with maximal force
Endurance: The ability of a muscle or group of muscles to contract repeatedly OR sustain contraction for an extended period of time
Hypertrophy: Enlargement of the cross-sectional-area (CSA) of muscle fibres, leading to an overall increase in muscle volume and mass

Question 2

What are some neural adaptations to RT?

Answer 2

Increased synchronization+amount of motor units recruited
Increased firing frequency of muscle
Decreased GTO sensitivity
Decreased antagonist coactivation

Question 3

What are some structural adaptations to RT?

Answer 3

Increase in CSA due to increased amount of contractile proteins, NOT # of muscle fibers
Increased tendon and ligament stiffness
Higher bone mineral density in younger adults + adolescents
Slowed loss of BMD in older adults
Increased muscle capillary density

Question 4

Periodization - What is it?

Answer 4

An overall training plan that progresses over time to develop the qualities for the sport or task. A goal oriented, long term plan

Question 5

What are the stages of a periodization plan?

Answer 5

Macrocycles - several months to a year, comprising the whole training cycle
Mesocycles - the training blocks that usually have a specific focus
Microcycles - the week to week plans

Question 6

What are the goals of a periodization plan?

Answer 6

To create a training plan that can transfer to a real-life goal
To improve the adaptation of the body to the demands being put on it - e.g. training or performance goals
If client has a performance related goal (e.g. nationals, Olympics, playoffs etc..) helps them peak at the necessary time for competition