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Athletic Training and Conditioning > Week 7 > Flashcards

Week 7 Flashcards

1
Q

What is periodization

A

Periodization requires the application of planned phase changes and cycles in programming to drive physical and metabolic adaptations to improve performance
- Several months to a year
- Larger plan for programming

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2
Q

Phases in periodization

A
  • Preparatory (General and specific)
  • Competitive
  • Transition
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3
Q

Why do we periodize?

A
  • Prevent performance plateaus
  • Drastically reduce performance decrements
  • Decreases risk of injury
  • Reduces signs and symptoms associated with overtraining
  • Allows Coach and Staff to be on the same page
  • Balance several components of a team’s monthly to annual plan
  • Plan is fluid and can be adjusted when needed
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4
Q

Periodization Cycle Hierarchy

A
  • Quadrennial Cycle
  • Macrocycle
  • Mesocycle
  • Microcycle
  • Workouts
    All feed back into each other
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5
Q

Quadrennial Cycle

A

Multi-year plan >4 years

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6
Q

Macrocycle

A

Description of complete training period <1 year

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7
Q

Mesocycle

A

Description of singular training cycle or block 3-4 weeks

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8
Q

Microcycle

A

Describes the structural unit of a mesocycle 1 week

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9
Q

Workouts

A

Describes the structural unit of a microcycle Hours/minutes

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10
Q

How does periodization, planning and programming connect

A

Periodization feeds into planning which feeds into programming which then feeds back into each other

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11
Q

General Prep Phase

A
  • High volume of less specialized work which typically lasts 1 to 3 months but may be repeated during a macrocycle
  • Purpose - Raise the levels of preparedness specific to a sport
  • Create S and C base
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12
Q

Specific Prep

A
  • Relatively high-volume phase in which the exercise selection becomes more specific to the sport preformed
  • Purpose: Raise the work capacity of the athletes but in a more specific manner than GP
  • Acts as a pre-season
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13
Q

Competition

A
  • Lower volume, higher intensity phase associated with very specific exercise selections
  • Purpose: Maintenance of strength/abilities, injury prevention
  • Do no harm
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14
Q

Peaking

A
  • Phase of a climactic sport usually at the end of a mesocycle. Usually characterized by lowering volume and either raising or maintaining intensity
  • Devoted to bringing performance up to maximum levels by dissipating fatigue
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15
Q

Transition

A
  • Period where the athlete recuperates after stressful competition or training to be able to response optimally to further training
  • Characterized by the absence of traditional training
  • Active rest through other activites
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16
Q

Preparedness pyramid

A
  • General Physical Preparedness (GPP)
  • Sport-specific physical preparedness
  • Skill specific preparedness
  • Mental preparedness
    Need to build up to be able to peak
17
Q

Volume, intensity and technique through periodization phases

A

Start: Volume high, Technique and intensity low
End Volume low, Technique and intensity high

18
Q

Types of training through periodization phases

A
  • GP: strength and endurance
  • SP: basic strength
  • Comp: strength and power
  • Peaking/active rest: peaking/maintenance
19
Q

Phases of adaptation curve

A
  1. Alarm Phase: The initial phase of training when stimulus is first recognized and performance generally decreases in response to fatigue
  2. Resistance Phase: Adaptation occurs and the system is returned to baseline or in most instances elevated above baseline
  3. Supercompensation: new level of performance capacity that occurs in response to the adaptive response
  4. Overtraining phase: If stressors are too high, performance can be further suppressed and overtraining syndrome can result
20
Q

Progressive overload

A
  • avoid accommodation stagnation
  • Without challenge - no adaptation
  • Too much - risk of setback
  • Deload at end of mircocycle to ensure supercompensation
21
Q

Linear Periodization

A
  • Progression from endurance to strength to power
  • Need a big chunk of training time
  • progressing towards 1 peak
22
Q

Undulating periodization

A
  • Multiple adaptations in a program or change is not not linear (strength this month, endurance next month)
  • Allows for multiple peaks
  • Allows for scheduling of a training plan with other aspects involved
23
Q

Long Linear Periodization

A
  • Intensity increases within mesocycle, within goal specific range
  • The training goal will change from one mesocycle to the next: progressing from extensive to intensive workloads
  • Most gradual method of progression from extensive to intensive workloads
  • Beneficial for younger athletes who may need additional time to adapt to new stimuli
24
Q

Extensive

A

High volume, low intensity

25
Q

Intensive

A

Low volume, high intensity

Athletic Training and Conditioning (8 decks)

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