Periodization

Question 1

Periodisation definition

Answer 1

Strategy to promote long-term training and performance improvement. Organised into periods or cycles within an overall program.

Question 2

Describe phase 1 of the preparatory period

Answer 2

General prep: hypertrophy or strength endurance phase.
Goal: increase lean body mass and develop an endurance
Length: 1-6 weeks
Load: low-moderate
Vol: high

Question 3

Describe phase 2 of the preparatory period

Answer 3

Specific prep: basic strength - more sport specific
Goal: increase strength of muscles for primary sport movements
Load: high
Vol: moderate to high

Question 4

4 common periods of the periodization model

Answer 4

1. Preparatory period - general and specific
2. First Transition - strength and translation into power development
3. Competition period - peaking and maintenance
4. Second transition period - active rest

Question 5

Periodisation cycles levels and lengths

Answer 5

1. Annual year - 1 year
2. Macrocycle - several months to a year
3. Mesocycle - 2-6 weeks
4. Microcycle - several days to 2 weeks
5. Training day - 1 day
6. Training session - several hours

Question 6

Super-compensation description

Answer 6

The body adapts to a training stimulus by making various neuromuscular, biomechanical and structural adjustments that lead to increased performance.

Question 7

Supercompensation process (4)

Answer 7

1. Application of training or loading stress
2. Recovery phase
3. Super-compensation
4. Involution (loss of super-compensation effect)

Question 8

Fitness-fatigue paradigm

Answer 8

Fatigue dissipates faster than fitness allowing for elevated preparedness with use of appropriate training strategies

Question 9

Describe the pre-competition phase

Answer 9

Pre-competition - first transition period
Goal: strength -> power
Load: low to very high
Volume: low

Question 10

Describe the competition phase

Answer 10

Goal: peak or maintain strength and power
Peak Load: high to low
Peak Vol: very low
Maintenance load: high
Maintenance vol: moderate

Question 11

Describe the 2nd transition period (post competition)

Answer 11

Goal: Active rest physically and mentally and to rehabilitate injuries
Load: low
Volume: low

Question 12

What period does the offseason include

Answer 12

preparatory period

Question 13

What period does the pre-season include

Answer 13

First transition period - precompetition

Question 14

What period does the in season include

Answer 14

competition period

Question 15

What period does the post season include

Answer 15

second transition period - active rest

Question 16

Ways of structuring mesocycles (6)

Answer 16

1. developmental/step-load cycle
2. flat loading cycle
3. reverse step loading-cycle
4. competitive cycle
5. Tapering of unloading cycle
6. Transition cycle

Question 17

Developmental/step-load cycle

Answer 17

stepwise progression of overload

1. L
2. M
3. H
4. L

Question 18

Flat loading cycle

Answer 18

sudden change to high load designed to provide a large, focused training stimulus
1. H 2. H 3. H 4. L

Question 19

Reverse step-loading cycle

Answer 19

load decreased from step to step
only used during peaking prior to competition
1. H 2. M 3. L 4. H

Question 20

Tapering or unloading cycle

Answer 20

Decrease in load by decreasing volume with high intensity

• Recovery
  1. high or medium 2. medium or low 3. low 4. medium

Question 21

Transition cycles

Answer 21

• Recovery at end of macrocycle

- low load