Periodization

Question 1

General Adaptation Syndrome

Answer 1

Alarm: initial stressor lasts days to weeks
Resistance
Exhaustion

Question 2

Types of cycles

Answer 2

Macro, meso and micro

Question 3

Macrocycle: Definition

Answer 3

consists of 2 or more meso cycles and lasts usually one year (can last a few months or up to 4 years)

Question 4

Mesocycle: Definition

Answer 4

consists of 2 or more micro cycles

Question 5

Microcycles: Definition

Answer 5

lasts usually 1-4 weeks

Question 6

Progression of periodization

Answer 6

Non-sport specific, high volume, low intensity exercise –> sport specific, low volume, high intensity exercise

Question 7

4 stages of periodization model

Answer 7

prepatory, 1st transition, competition, 2nd transition

Question 8

Prepatory

Answer 8

• Longest phase of the year
• During off season
• Primary goal: build up baseline level of conditioning
• Sport/exercise technique is not a focus of this phase

Question 9

Prepatory: 3 phases

Answer 9

• Hypertrophy/Endurance
• Basic strength
• Strength/ Power

Question 10

Hypertrophy/Endurance phase: Length, Intensity, Goal

Answer 10

Length: 1-6 weeks long
Intensity: 50-75% 1RM with 2-6 sets of 10-20 reps
Goal: build lean mass and basic endurance

Question 11

Basic Strength: Intensity and Goal

Answer 11

Intensity: 80-90% 1RM with 3-5 sets of 4-8 reps
Goal: build strength of muscles ESSENTIAL TO SPORTS

Question 12

Strength/power: Intensity (power and core)

Answer 12

Intensity for Power exercises: 75-90% 1RM with 3-5 sets of 2-5 reps
Intensity for Core exercises: 87-95% 1RM with 3-5 sets of 2-5 reps

Question 13

1st Transition period: Definition

Answer 13

1 week of low intensity and low volume training before competition

Question 14

Competition: Goal, volume, intensity

Answer 14

Goal: peak power and strength

Volume and intensity: high intensity and low volume

Question 15

How long is the typical effect (peak performance) of exercise during competition phase?

Answer 15

3 weeks

Question 16

Second transition period (aka active rest, restoration): Definition, characteristics, Goal

Answer 16

• 1-4 weeks of low volume, low intensity recreational activity
• Goal: rehabilitate injuries, allows physical and mental rest
• contains unloading week - prepare body for increased demand for upcoming preparatory period (prevents overtraining)

Question 17

Define Offseason:

Which phases of periodization model occur during the offseason?

Answer 17

Offseason: Between post season and 6 weeks prior to first competition
A: First 2 phases of prepatory (hypertrophy/endurance, and basic strength)

Question 18

Define Preseason:

Which phases of periodization model occur during the preseason?

Answer 18

Preseason: Leading up to first contest after offseason
A: Last stage of prepatory (strength/power) and 1st transition

Question 19

In-season: Characteristics (peak performance or maintenance)
Which phases of periodization model occur during in season?

Answer 19

In-season - mesocycles of 3-4 weeks (peak performance), mod intensity with low-mod volume (performance maintenance)
A: competition period

Question 20

Which phases of periodization model occur during the post season?

Answer 20

second transition

Question 21

What is an undulating or non-linear periodization model?

Answer 21

A form of periodization in which the volume and load of the exercises fluctuate daily (ex. monday: 6RM for 3 sets, Thursday: 10RM for 3 sets, Sat: 3RM)