Periodization Flashcards
What is overreaching?
An accumulation of training and/or non-training stress resulting in short-term decrement in performance without physiological and psychological signs and symptoms. Recovery may take several days to several weeks.
What is periodization?
The breaking down of training into discreet time periods.
What is overtraining?
An accumulation of training and/or non-training stress resulting in a long term decrement in performance with or without related physiological and psychological signs and symptoms. Recovery may take from several weeks to several months.
What are the two types of overtraining?
Sympathetic and parasympathetic
Anaerobic clients usually experience which type of overtraining?
Sympathetic
Aerobic clients usually experience which type of overtraining?
Parasympathetic
Sympathetic overtraining can lead to . . .
Increased resting heart rate, increased blood pressure, loss of appetite, decreased body mass, sleep disturbances, emotional instability, and elevated BMR
Parasympathetic overtraining can lead to . . .
Early onset fatigue, increased resting heart rate, decreased heart rate recovery after exercise, increased resting blood pressure
What are the three theories of muscle soreness.
Connective tissue damage, skeletal muscle damage, spasm
Muscle soreness is know by two acronyms. What are they?
DOMS and PEMS
What are the components to pre-training recovery?
Aspirin (as little as 30 mg) and leg elevation
What are the components of recovery during training?
Time between sets (no longer than 1 min or till HR is less than 60% of max), movement between sets (activity increases recovery time), peripheral heart training (alternating upper and low body training) and the “light day” (exercise at lower percentage)
What are the components of post-training recovery?
Contrast shower, cryokinetcs (ice)
Name the three discreet time frames of periodization.
Macrocycle, medocycle, microcycle
What is the purpose of foundational training?
To strengthen weakness, recover from any injuries, and develop a “foundation” of strength in all muscles, tendons, ligaments and health and fitness. Training for limit strength.
