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PAC 490 > Planning & Organization: Periodization > Flashcards

Planning & Organization: Periodization Flashcards

1
Q

The periodization approach organizes all training in terms of several ____ ____ ____, namely the….

A
  • basic structural units
  • training sessions
  • training day
  • microcycle
  • mesocycle
  • macrocycle
  • Olympic cycle
  • multi-year cycle
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2
Q

Quadrennial cycle time duration and mode of planning:

A
  • 4 years (Olympic cycle)

- long term

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3
Q

Macrocycle time duration and mode of planning:

A
  • 1 year or several months

- long term

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4
Q

Mesocycle time duration and mode of planning:

A
  • several weeks

- medium term

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5
Q

Microcycle time duration and mode of planning:

A
  • 1 week or several days

- short term

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6
Q

Workout or training session time duration and mode of planning:

A
  • several hours

- short term

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7
Q

Training exercise time duration and mode of planning:

A
  • several minutes

- short term

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8
Q

Why plan? Attempt to…

A
  • exploit complementary training effects at optimal times
  • manage fatigue
  • prevent stagnation or overtraining
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9
Q

Game theory:

A

any situation or strategic interdependence where one players decisions or actions interact with another’s

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10
Q

How is periodization using game theory?

A

use of planned unpredictability to manipulate or outmaneuver another player, whereby the other player is the body’s adaptive mechanism

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11
Q

GAS =

A

general adaptation syndrome

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12
Q

GAS is a ____ factor model.

A

one

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13
Q

FFM =

A

fitness fatigue model

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14
Q

FFM is a ____ factor model.

A

two

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15
Q

Major limitations of the classic linear periodization model:

A
  • energy supply
  • cellular adaptation
  • post-exercise recovery
  • compatibility of varying workload
  • impossible to provide multiple peaks and successful performances during entire annual cycle
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16
Q

Why is energy supply a major limitation of the classic linear periodization model?

A

diversified workloads

17
Q

Why is cellular adaptation a major limitation of the classic linear periodization model?

A

varying pathways for biological adaptation

18
Q

Why is post-exercise recovery a major limitation of the classic linear periodization model?

A
  • different systems require different periods of recuperation
  • leads to insufficient recuperation
19
Q

Why is compatibility of varying workloads a major limitation of the classic linear periodization model?

A

combing modalities often has a negative effect due to fatigue

20
Q

In reverse linear periodization, a macrocycle starts off with…

A

low-volume and high-intensity training

21
Q

In reverse linear periodization, a macrocycle ends off with…

A

high-volume and low-intensity training

22
Q

What athletes or sports is the reverse linear periodization model appropriate for?

A
  • bodybuilders preparing for contests

- emphasize muscular hypertrophy and endurance strength

23
Q

Block periodization:

A

use of concentrated blocks of training loads

24
Q

Block periodization has deep emphasis on…

A

cumulative and residual training effects

25
Q

3 phases of block periodization:

A
  • accumulation phase
  • transmutation phase
  • realization phase
26
Q

Accumulation phase focuses on…

A

basic abilities such as aerobic endurance and hypertrophy

27
Q

Transmutation phase focuses on…

A

sport-specific abilities

28
Q

Realization phase focuses on…

A

restoration and tapering

29
Q

2 factors to consider when managing training variation:

A
  • spreading adaptive energy too thin

- effects of monotony

30
Q

2 factors to consider with biological reality:

A
  • individual responses

- unique responses to training dependent upon sub-system state

31
Q

2 factors to consider with mechanical complexity reality:

A
  • assumption of average group-based trends

- assumption of results celebrated high level achievers

32
Q

How to predict peaks (and lows)?

A
  • current competitive climate (frequency, importance, financial, travel etc.)
  • individual vs team sports
  • time available to develop athleticism vs sport specific/technical tactical
  • type of individual
  • controllable vs uncontrollable stressors
33
Q

Magnitude of training effects: acute:

A

immediately post session

34
Q

Magnitude of training effects: cumulative:

A
  • long term change in biological status
  • variables of sport specific abilities enhanced
  • aerobic vs anaerobic
35
Q

Magnitude of training effects: delayed:

A

those manifested over a period of time

36
Q

Magnitude of training effects: residual:

A

retention of changes after cessation of training

37
Q

Magnitude of training effects depends on…

A
  • short vs long
  • load concentration
  • older/more experienced athletes tend to have longer residuals
  • systematic programming of load prevents fast de-training
  • biological nature (strength/endurance vs alactic/glycolytic residuals)

PAC 490 (12 decks)

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