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Athletic Training and Conditioning > Periodization Planning > Flashcards

Periodization Planning Flashcards

1
Q

periodization requires _

A

periodization requires the application of planned phase changes and cycles in programming to drive physical and metabolic adaptations to improve performance

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2
Q

what is periodization?

A
  • several months to a year
  • larger plan for programming (*blocks/chunks of programming that can fit under a larger scale or accomplish a goal)
  • contains; preperatory, competitive and transition periods
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3
Q

In the periodization graph shown in class, what 2 variables fluctuate?

A

volume/quantity and intensity/quality

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4
Q

in the periodization graph shown in class, what 4 phases were there?

A
  • general preparatory
  • specific preparatory
  • competition
  • transition
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5
Q

why do we periodize?

A
  • prevents performance plateaus
  • drastically reduce performance decrements
  • decreases risk of injury
  • reduces signs and symptoms associated with overtraining
  • allows coach and staff to be on the same page
  • balance several components of a team’s monthly to annual plan
  • plan is fluid and can be adjusted when needed
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6
Q

how does periodization prevent performance plateaus?*

A
  • diminishing returns principle
  • if you do the same thing all the time, will start to see plateau
  • keeping progressive stimulus throughout
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7
Q

in the weeks (x axis) vs performance (y axis) periodization graph shown in class:
a) what training variables fluctuate?
b) what do we ultimately want to see go up over time?

A

a)
- base fitness
- strength
- power
- power endurance
- body weight
- technical skill
- climbing performance
b)
- performance peak

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8
Q

give an overview of training phases up until training period

A

annual training plan>macrocycle> (preparatory period, competition period, transition period)

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9
Q

what does the preparatory period divide into?

A

preparatory period > (preperatory period, second transition period)> (off-season, pre-season)> strength training focus

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10
Q

what does the competition period divide into?

A

competition period> competition period> in-season>maintenance

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11
Q

what does the transition period divide into?

A

transition period>second transition period>post-season>AR (strength training focus)

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12
Q

name the 3 different types of training periods within a macrocycle

A

preparatory period, competition period, transition period

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13
Q

name the 4 stone, o’bryant and garhammer training periods

A

preparatory period, second transition period, competition period, second transition period

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14
Q

name the 4 seasons

A

off-season, pre-season, in-season, post-season

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15
Q

what 5 types of periodization cycles are there?

A
  • quadrennial cycle
  • macrocycle
  • mesocycle (phase)
  • microcycle
  • workouts
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16
Q

describe quadrennial cycle

A

multi-year plan > or = 4 years

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17
Q

describe macrocycle

A

description of complete training period < or = year

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18
Q

describe mesocycle (phase)

A

description of singular training cycle or block: 3-4 weeks

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19
Q

describe microcycle

A

describes the structural unit of a mesocycle: 1 week

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20
Q

describe workouts

A

describesthe structural unit of a microcycle: hours/minutes

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21
Q

define general prep (GP) phase

A
  • high volume of less specialized work which typically lasts 1-3 months but may be repeated during a macrocycle
  • purpose: raise the levels of preparedness specific to a sport
    *might look different between individual/sport position differences
    *start to tailor things a little later
22
Q

define specific prep (SP) phase

A
  • relatively high-volume phase in which the exercises selection becomes more specific to the sport performance
  • purpose - raise the work capacity of the athletes but in a more specific manner than GP
    *individual piece comes in
23
Q

define competition (in-season) phase

A
  • lower volume, higher-intensity phase associated with very specific exercise selections
  • purpose - maintenance of strength/abilities, injury prevention
    *keep athlete healthy and injury-free, do no harm (undertraining is better than overtraining here)
24
Q

compare the difference between overtraining and undertraining in on and offseason

A

in off season wantto be as close to overtrianing while challenging the athlete
- cause adaptation with demanding stimulus

  • in competiton, would rather undertrain than overtrain
25
Q

define peaking phase

A
  • phase of a climactic sport usually at the end of a mesocycle
  • usually characterized by lowering volunme and either raising or maintaining intensity
  • devoted to bringing performance up to maximum levels by dissipating fatigue
26
Q

define transition (active rest)

A
  • period where the athlete recuperates after stressful competition or training to be able to response optimally to further training
  • characterized by the absence of traditional training. However it should include some activity (ie. a sport other than what the athlete is competing in)
    *turn annual cycle over, have to reset to recover and prepare for offseason
27
Q

what has to come before accomplishing peaking?

A

have to have things that come before it
- if your workload is 0, you can’t take anything away to make it feel like you are doing less

28
Q

list the order of things in the ‘preparedness’ pyramid (defining the phases cont’d)

A

top> bottom
mental preparedness>skill specific preparedness (SSP_> sports-specific physical preparedness (SPP)> general physical preparedness (GPP)

29
Q

as you gef from general (GPP)>specific (SPP)>competition> transition, what should be happening to volume /intensity/ technique

A

volume going down
- intensity going up
- technique hopefully going up

30
Q

what are the variables of periodization?

A
  • intensity
  • volume
  • repetitions
  • sets
  • sessions/day
  • days/week
  • intensity cycle
    *there is an opportunity to train any of these adaptations in any block
31
Q

how does intensity change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance

A

GP: low to moderate
SP: high
comp: high
peaking/active rest: very high to low

32
Q

how does volume change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance

A

Gp: high
SP: mod to high
comp: low
peaking/ active rest: very low

33
Q

how do reps change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance

A

gp: 8-20
sp: 4-6
comp: 2-3
peaking/active rest: 1-3

34
Q

how do sets change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance

A

gp: 3-5
sp: 3-5
comp: 3-5
peaking: 1-3

35
Q

how do sessions/day change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance

A

gp: 1-3
sp:1-3
comp: 1-2
peaking: 1

36
Q

how do days/week change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance

A

gp: 3-4
sp: 3-5
comp: 3-6
peaking: 1-5

37
Q

how does intensity cycle change from
a) general preparation: strength-endurance
b) special preparation:basic strength
c) competition: strength & power
d) peaking/active rest: peaking/maintenance

A

gp: 2-3/1
sp: 2-4/1
comp: 2-3/1
peaking: n/a

38
Q

define alarm phase (adaptation principle)

A

the initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue
*DOMS

39
Q

define resistance phase

A

the second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline
*synonymous with recovery, 24-48 hrs is good btw resistance and 72 with speed and power

40
Q

define supercompensation phase

A

new level of performance capacity that occurs in response to the adaptive response found in step 2

41
Q

define overtraining phase

A

if stressors are too high, performance can be further suppressed and overtraining syndrome can result
*stimuli too close together so body can’t adapt

42
Q

describe progressive overload in action

A
  • avoid accomodation stagnation
  • without challenge - no adaptation
  • too much = risk of setback
43
Q

what are the 2 types of periodization?

A

linear and undulating

44
Q

describe linear periodization

A
  • progression from endurance/strength/power
  • need a big chunk of trainingtime
  • progressing towards 1 peak
    *inverse relaationship with volume and intensity
45
Q

describe undulating periodization

A
  • multiple adaptations in a program or change is not linear (strength this month, endurance next month, etc.)
  • allows for multiple peaks
  • allows for scheduling of a training plan with other aspects involved (practices, school, jobs etc.)
46
Q

what’s an example of linear periodization?

A

4 week mesocycle
*includes 3 summated (loading microcycles) and 1 deload microcycle

47
Q

describe the 3 summated (loaded) microcycles within a mesocycle

A

3 summated (loading) microcycles
- progressive increase in volume-load by manipulation of one or both of the variables involved (i.e. volume and intensity)

48
Q

describe the deload microcycle within a mesocycle

A

1 deload microcycle
- purpose of dissipating fatigue in the attempt to achieve supercompensation abilities (i.e. strength)
- research has found that reduction in volume is the optimal method of achieving deload

49
Q

describe adaptations of periodization

A

long linear
- intensity increases within mesocycle within goal specific range
- the training goal will change from one mesocycle to the next, progressing from extensive to intensive workloads (i.e. hypertrophy>strength)
- extensive - high volume, low intensity
- intensive- low volume, high intensity

50
Q

of all the methods of periodization, long linear has the most gradual progression from

A

extensive to intensive workloads
- this is beneficial for younger athletes, who may need additional time to adapt to new stimuli

51
Q

what are the different blocks of training? (adaptations of periodization)

A

structural block, hypertrophy block, max strength block, power work block

Athletic Training and Conditioning (19 decks)

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