periodization theory Flashcards
training effects
define the changes that occur within the body due to a training stimulus.
training effects can be further classified as:
- partial effects
- acute effects
- cumulative effects - delayed/chronic effects
- residual effects.
partial effect
changes produced by a single training means.
-ex: works on triceps (each exercise has a individual effect)
acute effects
changes that occur following one exercise session
-ex: result of the training session
cumulative effect
changes that occur as a result of continued training sessions
-ex: multiple training sessions stacked on one another
Delayed/Chronic effects
changes manifested over time after a training program
-ex: things will show, it just takes time (delayed)
residual effect
retention of changes after the cessation of training
-ex: results aren’t as low as they were before you started
GAS
first few days to a week where athletes have excessive soreness and tep performance decrements.
-ex: you get sore and fatigued à performance goes down. Lasts anywhere from days to weeks depending on training status/history
Resistance phase of GAS
body resists the exercise stress & performance returns
-ex: when the body resists the stressor. Clear out soreness but haven’t hit the adaptation phase yet.
super compensation phase of GAS
reach a new level of performance capacity
-ex: starts to increase à and improve performance
exhaustion phase of GAS
The body develops an inability to adapt to the stress and present symptoms first experienced in the alarm phase (mimics the alarm phase)
-ex: the body gets tired à and overtrained (like alarm phase) (7 to 14 days of rest) (heart rate and blood pressure go up like the alarm phase)
SFRA
Training stimuli produce a general response influenced by overall magnitude of training stressor— the greater the overall magnitude of workload encountered, the more fatigue accumulates and the longer the delay before complete recovery can occur.
what happens each time a new training stimulus is introduced?
it goes down, there is fatigue
what happens if no new training stimuli are introduced?
we accumulate more fatigue (we go backward, and our performance level goes farther down) and need more rest/recovery
full recovery from a training stimulus should occur before the next training stimulus is applied?
true