Week 9

Question 1

General adaptation syndrome

Answer 1

Describes body’s response to a stressor
-Alarm
-Resistance
-Exhaustion

Question 2

Eustress vs Distress

Answer 2

-Eustress: (+) adaptation
-Distress: (-) adaptation

Question 3

Periodization

Answer 3

Concept consisting of pre-planned training periods/cycles with varying volumes/intensities/ specificity in order to maximize performance

Question 4

Periodization cycles

Answer 4

Micro-cycle: 1-4 weeks long
Meso-cycle: 2+ micro-cycles (optimally 4-6 weeks long)
Macro-cycle: 1-4 years

Question 5

Periodization Phases

Answer 5

1. Preparation: in off-season, focus on conditioning, non-sport specific
2. Transition: decrease in training prior to competition phase
3. Competition: in-season, increased intensity, decreased volume
4. Transition: Decrease in training following competition phase (recovery)
5. Off season: back to preparation

Question 6

Linear and non-linear periodization models

Answer 6

Linear: gradual, progressive, mesocycle increases over time
Non-linear: daily variations in training load/volume (within micro-cycle)

Question 7

Taper (and three types)

Answer 7

Decrease in training volume leading up to competition
-Step: abrupt decrease on first day of taper, which is maintained throughout
Linear: gradual decrease in training volume each day
Exponential: rapid early decrease in volume, with more gradual reductions throughout

Question 8

Optimal taper

Answer 8

40-60% decrease in training volume for 2 weeks in duration