Planning & Organization: Periodization Flashcards
The periodization approach organizes all training in terms of several ____ ____ ____, namely the….
- basic structural units
- training sessions
- training day
- microcycle
- mesocycle
- macrocycle
- Olympic cycle
- multi-year cycle
Quadrennial cycle time duration and mode of planning:
- 4 years (Olympic cycle)
- long term
Macrocycle time duration and mode of planning:
- 1 year or several months
- long term
Mesocycle time duration and mode of planning:
- several weeks
- medium term
Microcycle time duration and mode of planning:
- 1 week or several days
- short term
Workout or training session time duration and mode of planning:
- several hours
- short term
Training exercise time duration and mode of planning:
- several minutes
- short term
Why plan? Attempt to…
- exploit complementary training effects at optimal times
- manage fatigue
- prevent stagnation or overtraining
Game theory:
any situation or strategic interdependence where one players decisions or actions interact with another’s
How is periodization using game theory?
use of planned unpredictability to manipulate or outmaneuver another player, whereby the other player is the body’s adaptive mechanism
GAS =
general adaptation syndrome
GAS is a ____ factor model.
one
FFM =
fitness fatigue model
FFM is a ____ factor model.
two
Major limitations of the classic linear periodization model:
- energy supply
- cellular adaptation
- post-exercise recovery
- compatibility of varying workload
- impossible to provide multiple peaks and successful performances during entire annual cycle
Why is energy supply a major limitation of the classic linear periodization model?
diversified workloads
Why is cellular adaptation a major limitation of the classic linear periodization model?
varying pathways for biological adaptation
Why is post-exercise recovery a major limitation of the classic linear periodization model?
- different systems require different periods of recuperation
- leads to insufficient recuperation
Why is compatibility of varying workloads a major limitation of the classic linear periodization model?
combing modalities often has a negative effect due to fatigue
In reverse linear periodization, a macrocycle starts off with…
low-volume and high-intensity training
In reverse linear periodization, a macrocycle ends off with…
high-volume and low-intensity training
What athletes or sports is the reverse linear periodization model appropriate for?
- bodybuilders preparing for contests
- emphasize muscular hypertrophy and endurance strength
Block periodization:
use of concentrated blocks of training loads
Block periodization has deep emphasis on…
cumulative and residual training effects
3 phases of block periodization:
- accumulation phase
- transmutation phase
- realization phase
Accumulation phase focuses on…
basic abilities such as aerobic endurance and hypertrophy
Transmutation phase focuses on…
sport-specific abilities
Realization phase focuses on…
restoration and tapering
2 factors to consider when managing training variation:
- spreading adaptive energy too thin
- effects of monotony
2 factors to consider with biological reality:
- individual responses
- unique responses to training dependent upon sub-system state
2 factors to consider with mechanical complexity reality:
- assumption of average group-based trends
- assumption of results celebrated high level achievers
How to predict peaks (and lows)?
- 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
Magnitude of training effects: acute:
immediately post session
Magnitude of training effects: cumulative:
- long term change in biological status
- variables of sport specific abilities enhanced
- aerobic vs anaerobic
Magnitude of training effects: delayed:
those manifested over a period of time
Magnitude of training effects: residual:
retention of changes after cessation of training
Magnitude of training effects depends on…
- 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)
