Unit 15 Periodization (week 6)

Question 1

periodized training:

Answer 1

A phrase which refers to how one’s training is broken down into discreet time periods called “macrocycles, mesocycles, and microcycles.”

Question 2

macrocycles:

Answer 2

A term used in conjunction with periodization. Long-term training period, usually between six months and one year.

Question 3

mesocycles:

Answer 3

A term used in conjunction with periodization. May represent anywhere from 2 weeks to a few months, but is typically a month in length.

Question 4

microcycles:

Answer 4

A term used in conjunction with periodization. Generally referred to as 7 days/one week in length.

Question 5

Overreaching is

Answer 5

an accumulation of training and/or non-training stress resulting in a short-term decrement in performance capacity. This may or may not include related physiological and psychological signs and symptoms of overtraining in which restoration of performance capacity may take from several days to several weeks.

Question 6

overtraining:

Answer 6

Excessive training, principally of the eccentric contraction phase of lifting weights or running. Can cause injuries, loss of body weight, insomnia, depression, chronic muscle soreness, and retard workout recovery.

Question 7

stressors:

Answer 7

External stimulus or events that cause stress to an organism.

Question 8

sympathetic overtraining:

Answer 8

A category of overtraining in which the sympathetic part of the nervous system becomes overactive which results in the classic sign of an increased resting heart rate.

Question 9

parasympathetic overtraining:

Answer 9

A serious end-stage of overtraining associated with the exhaustion of neurological and hormonal factors, typically with serious physical, chemical, or mental injuries.

Question 10

excessive training:

Answer 10

A point where an individual may see a decrease in performance and plateauing as a result from failure to consistently perform at a certain level or training load exceeds their recovery capacity.

Question 11

catabolism:

Answer 11

The breaking down aspect of metabolism, including all processes in which complex substances are progressively broken down into simpler ones. Example: the catabolism of protein in muscle tissue into component amino acids, such as occurs in intense training. Another common example is breaking down carbohydrates or fats for use in energy expenditure.

Question 12

anabolism:

Answer 12

The building up in the body of complex chemical compounds from simpler compounds (e.g., proteins from amino acids).

Question 13

delayed onset muscle soreness (DOMS):

Answer 13

The pain and stiffness experienced in muscles several hours to days after unaccustomed or strenuous exercise.

Question 14

post exercise muscle soreness (PEMS):

Answer 14

The sensation of discomfort or pain in the skeletal muscles following physical activity, usually eccentric, to which an individual is not accustomed.

Question 15

Connective Tissue Damage Hypothesis

Answer 15

suggests that DOMS or PEMS is due to a disruption in the connective tissue of the muscle and tendinous attachments.

Question 16

Skeletal Muscle Damage Hypothesis.

Answer 16

found that serum creatine kinase concentration was elevated with concentric, eccentric, and isometric contractions, with greater perceived muscle soreness associated with the eccentric contraction

Question 17

Spasm Hypothesis.

Answer 17

DOMS or PEMS is due to ischemia during exercise, which results in the accumulation of pain causing substances in the muscle, which in turn stimulates reflex muscular spasms that produce more ischemia.

Question 18

ischemia:

Answer 18

Inadequate blood flow to a body part, caused by constriction or obstruction of a blood vessel.

Question 19

Symptoms of overtraining:

Answer 19

decrease in performance, increased infections, elevated HR and blood lactate levels during exercise, loss of bodyweight, chronic fatigue, psychological staleness

Question 20

cumulative microtrauma:

Answer 20

Repetitive motion injury. Any group of conditions characterized by repeated stress on muscles, bones, tendons, and nerves which have physical and physiological ramifications.

Question 21

peripheral heart action training (PHAT):

Answer 21

is simply the practice of structuring your workouts so that upper- and lowerbody exercises are alternated with one another instead of first training legs, then back and so on. The effectiveness of PHAT is that it keeps the blood moving between major areas of the body, which accelerates recovery of each body part.

Question 22

contrast showers:

Answer 22

A method of removing metabolic waste products from working muscles and/or improving circulation which involves submerging all or part of the body in alternating hot and cold temperatures of water.

Question 23

cryokinetics (cryo-kinetic therapy):

Answer 23

A rehabilitation technique involving ice application followed by progressive active exercises.

Question 24

REM sleep:

Answer 24

A kind of sleep that occurs at intervals during the night and is characterized by rapid eye movements, more dreaming and bodily movement, and faster pulse and breathing.

Question 25

sleep apnea:

Answer 25

A common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep.

Question 26

general guidelines for proper order of exercises, drills and flexibility training:

Answer 26

Psychological training (visualization, concentration, etc.)

II. Warm up
III. Flexibility training
IV. Non-linear speed-strength training

A. Plyometric training

B. Agility training

V. Linear speed training
VI. Explosive training (Olympic movements)
VII. Multiple-joint movements

A. Squat

B. Bench press

C. Dip, overhead press, etc.

VIII. Single-joint movements

A. Larger muscles

B. Smaller muscles

IX. Flexibility training
X. Cool down
XI. Application of appropriate therapy (ice treatment, TENS, etc.)

Question 27

foundational training:

Answer 27

A series of exercises designed to improve general health, alleviate acute and chronic pain, improve posture and enhance athletic ability.

Question 28

limit strength:

Answer 28

Absolute strength enhanced by hypnosis, electrotherapy, ergogenic substances of any form (including nutritional supplements or drugs) or other techniques. Such aids increase the potential for strength above normal capacity. Absolute strength is reached solely through training.

Question 29

active rest:

Answer 29

Defined as very light exercise, often involving stretching, which does not result in damage to the muscles.

Question 30

The physiological mechanisms causing DOMS or PEMS is not completely understood, but the leading hypotheses are

Answer 30

1) The Connective Tissue Damage Hypothesis, 2) Skeletal Muscle Damage Hypothesis, and 3) The Spasm Hypothesis.