RT Adaptations & Periodization

Question 1

define health related fitness

Answer 1

components of fitness that exhibit a relationship with health status. Ability to carry out ADL without fatigue and enough energy to enjoy leisure activities.

Question 2

what are the health related components of fitness (5)

Answer 2

-flexibility
-cardiovascular
-body comp
-muscular strength
-muscular endurance

Question 3

define performance related fitness

Answer 3

physical training for a specific task (sport/demanding job)

Question 4

how can performance related skills improve/maintain health?

Answer 4

power, agility/coordination, speed, performance

Question 5

define muscular strength

Answer 5

ability of a muscle/group of muscles to exert maximal external force

Question 6

define muscular hypertrophy

Answer 6

enlargement of the cross sectional are of the muscle fibers, leading to an overall increase in muscle volume & mass

Question 7

define muscular endurance

Answer 7

the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time

Question 8

health related fitness with muscular strength, endurance & hypertrophy (9)

Answer 8

-joint stability/injury prevention
-bone health
-metabolic health
-functional independance
-posture/alignment
-cardiovascular health
-mental health
-healthy aging
-chronic disease management

Question 9

performance related fitness with muscular strength, endurance & hypertrophy (7)

Answer 9

-power generation
-enhanced performance
-injury prevention
-body comp
-skill development
-body control/stability
-overall athleticism

Question 10

Neural adaptations to RT training (4)

Answer 10

1. increase synchronization of motor units (more units being recruited=more force can be produced)
2. increase firing frequency to muscle
3. decreased golgi tendon organ (GTO) sensitivity (inhibition of muscle contraction)
4. decreased co-activation of antagonist muscles (recipricol inhibition)

Question 11

Structural adaptations of RT training (4)

Answer 11

1. increase cross sectional area (increase in contractile protiens/myofibrils)
2. increase tendon ligament stiffness/stability
3. increase bone mineral density (old: slows down decline in BMD)
4. increase in muscle capillary density (capillarization)

Question 12

What hormones respond to RT training what what do they do (8)

Answer 12

1.epinephrine- brachodialation
2.adrenaline- alertness shift
3.norepinephrine- increase blood flow/blood vessel dilation
4. dopamine- motivation/motor control
5. growth hormone-muscle synthesis
6. IGF-1- repairs damage tissues
7. Cortisol- mobilizes substrates (stored glucose) & anti inflammatory effect
8. testosterone- promote muscle fiber/protien synthesis

Question 13

when during RT are there the greatest acute hormonal elevations?

Answer 13

during moderate to high intensity, using short rest intrevels and stressing large muscle mass.

Question 14

Define periodization

Answer 14

overall training plan that progressivley develops the qualities necessary for the task by varying volume and training intensity

Question 15

why use periodization?

Answer 15

-creates sustainable training
-breaks down the goal into a time frame
-maximize adaptation
-minimizes plateau
-increase adhearence, decrease bordem
-decreases over training
-increase competence/confidence

Question 16

what are the goals of periodization (3)

Answer 16

-create a training plan that will transfer to real life goal
-improve the adaptation of the body to the demands being placed upon it
- helps clients peak when necessary for specific event

Question 17

define General Adaptation Syndrome (GAS)

Answer 17

programmed variation in volume and intensity are the the foundations of a periodized program and continued adaptations

Question 18

define mesocycle, what does it include.

Answer 18

-Largest part in a periodized training program
-time necessary to meet a long term goal (usually 6-12 months)
-address overall goals, general progression for entire year/season

Question 19

what are the 3 periods of a macrocycle

Answer 19

prep (pre season)
competition (in season/playoffs)
transition (off season)

Question 20

define mesocycle and what it includes

Answer 20

-emphasis on specific developmental fitness objective/activity
-has its own goals in each phase
-usual duration is 2-6 weeks or a few months depending on the macrocycle
-more detailed planning with smaller sub goals

Question 21

define microcycle and what it includes

Answer 21

-smallest unity of the periodization that focuses on specific FITT variables that are aligned with the goals of each mesocycle
-should include rest/recovery/adaptation week
-duration is no longer than 2 weeks
-detailed daily/weekly sessions

Question 22

what are the mesocycles phases (5)

Answer 22

general prep phase
specific prep phase
pre competition phase
main competition phase
transition phase

Question 23

name the 3 types of periodization

Answer 23

1. Linear- Inverse (opposite) relationship between volume & intensity
2. Undulating/non Linear- Volume & load adjusted more frequently
3. Block- concentrated & specialized ‘blocks’ of workloads