RT Adaptations & Periodization Flashcards
define health related fitness
components of fitness that exhibit a relationship with health status. Ability to carry out ADL without fatigue and enough energy to enjoy leisure activities.
what are the health related components of fitness (5)
-flexibility
-cardiovascular
-body comp
-muscular strength
-muscular endurance
define performance related fitness
physical training for a specific task (sport/demanding job)
how can performance related skills improve/maintain health?
power, agility/coordination, speed, performance
define muscular strength
ability of a muscle/group of muscles to exert maximal external force
define muscular hypertrophy
enlargement of the cross sectional are of the muscle fibers, leading to an overall increase in muscle volume & mass
define muscular endurance
the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time
health related fitness with muscular strength, endurance & hypertrophy (9)
-joint stability/injury prevention
-bone health
-metabolic health
-functional independance
-posture/alignment
-cardiovascular health
-mental health
-healthy aging
-chronic disease management
performance related fitness with muscular strength, endurance & hypertrophy (7)
-power generation
-enhanced performance
-injury prevention
-body comp
-skill development
-body control/stability
-overall athleticism
Neural adaptations to RT training (4)
- increase synchronization of motor units (more units being recruited=more force can be produced)
- increase firing frequency to muscle
- decreased golgi tendon organ (GTO) sensitivity (inhibition of muscle contraction)
- decreased co-activation of antagonist muscles (recipricol inhibition)
Structural adaptations of RT training (4)
- increase cross sectional area (increase in contractile protiens/myofibrils)
- increase tendon ligament stiffness/stability
- increase bone mineral density (old: slows down decline in BMD)
- increase in muscle capillary density (capillarization)
What hormones respond to RT training what what do they do (8)
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
when during RT are there the greatest acute hormonal elevations?
during moderate to high intensity, using short rest intrevels and stressing large muscle mass.
Define periodization
overall training plan that progressivley develops the qualities necessary for the task by varying volume and training intensity
why use periodization?
-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
what are the goals of periodization (3)
-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
define General Adaptation Syndrome (GAS)
programmed variation in volume and intensity are the the foundations of a periodized program and continued adaptations
define mesocycle, what does it include.
-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
what are the 3 periods of a macrocycle
prep (pre season)
competition (in season/playoffs)
transition (off season)
define macrocycle and what it includes
-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
define microcycle and what it includes
-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
what are the mesocycles phases (5)
general prep phase
specific prep phase
pre competition phase
main competition phase
transition phase
name the 3 types of periodization
- Linear- Inverse (opposite) relationship between volume & intensity
- Undulating/non Linear- Volume & load adjusted more frequently
- Block- concentrated & specialized ‘blocks’ of workloads
