Planning and Organization of Training: Pt 2 Flashcards
The problem in periodization: inconvenient truth:
- something that seems normal today made sense at a particular time in the past, and survived despite the eclipse of the justification for that choice
- QWERTY keyboard
- weight training in adolescents compromising skeletal health
Limitations of Selye’s GAS model: portrayal of stress as a predictable biologically mediated phenomenon was undermined by….
- the demonstrable effects on non-physical factors on physiological responses
- increasingly convincing evidence that stress responses were not generalized and non-specific, but highly individual
The solution for the inconvenient truth:
- an improved and more inclusive way to describe how human’s manage stress
- allostasis > homeostasis
Allostasis:
a set of collaborative processes that strategically deploy resources to preserve functionality in a unpredictable and dynamically changing environment
Allostasis recognizes that the neurobiological imperative is not to seek _____ ______, but to sensitively pre-empt and respond to emerging challenges by ….
- homeostatic permanency (stability through constancy)
- orchestrating multi-level system-wide coordinated compensations (stability through change)
Solution to the inconvenient truth: a realization that the _____ and _____ demands imposed by training are the primary culprits for our body’s ____ ____ and the ____ ____ that proceed it.
- mechanical
- energetic
- stress response
- fitness adaptations
The adaptations brought on from training are closely tied to and modulated by….
background psycho-emotional influences
Need to understand the relationships between stress and….
- stress and injury
- stress and performance
Biological and non-biological filters personalizing the training-induced stress response include…
- genetic inheritance
- personal predispositions and traits
- stress history and resilience
- prior training and injury history
- current stress status
Current stress status includes:
- psycho-emotional state
- cognitive state
- environmental stressors
- residual fatigue
- nutritional factors
What are the after effects to a training stimulus?
- fatigue response can be neurological and metabolic
- high-volume exercise decreases circulating testosterone
- high-intensity exercise increases circulating testosterone
- high-volume, moderate-intensity exercises increases growth hormone
- low volume, very high-intensity training has no growth hormone response
Overreaching:
short-term overreaching is the deliberate imposition of stressful training periods resulting in a large fitness and fatigue after-effect
Overtraining:
may occur when the persistent addition of fatigue after-effects results in the depletion of the athlete’s adaptive abilities
FFM: in the periodization of mesocycles, inverse relationship between ____ and ____ is very important.
- volume
- intensity
Higher _____ and ____ of training may only be tolerable _____ in the training season when ____ has not accumulated.
- frequency
- volume
- early
- fatigue
Higher volume training can boost ____ abilities benefiting ____ training.
- adaptive
- future
Manipulation of _____ has more predictable outcomes than manipulation of _____.
- intensity
- volume
Unidirectional training can allow….
overreaching in one physical quality followed by overreaching of another physical quality with limited rest
Unidirectional training is possible due to…
each physical qualities unique fatigue after-effect which may not compound
Multiple sessions/day: maximal _____ and maximal _____ always precede maximal _____.
- intensity
- strength
- work
For highly trained athletes, maximal ____ and maximal _____ can be sequenced in either order.
- intensity
- strength
Some evidence supports the use of maximal ____ prior to maximal ______ eliciting ____ ____ _____.
- strength
- intensity
- post activation potentiation
Weekly: maximal ____ should always precede maximal _____, maximal ____ always done last.
- intensity
- strength
- work
Fatigue after-effects of max ______ occur shortly after session and negatively effect maximal _____.
- intensity
- strength
Examples of variety in strength training:
- 3 weeks of loading followed by 1 week of unloading
- 2 weeks of loading followed by 1 week of unloading
Sources of variety in strength training:
- training load (volume and intensity)
- type of contraction (concentric, eccentric, and isometric)
- speed of contraction
- the exercise
