WEEK 9 - periodization Flashcards
what do muscles respond to ?
to overload
what do muscles respond to ?
- metabolite accumulation
- mechanical forces
- immune signalling (inflammation)
_________ = mechanical force
strength
__________ = metabolite accumulation
endurance
what is the intensity (%-1RM) for strength ?
80-100
what is the intensity (%-1RM) for hypertrophy ?
70-85
what is the intensity (%-1RM) for endurance ?
50-75
what is reps for strength ?
1-8
what is reps for hypertrophy ?
6-12
what is reps for endurance ?
> 12
what is sets for strength ?
3-6
what is sets for hypertrophy ?
2-5
what is sets for endurance ?
2-3
what is rests for strength ?
2-3 min
what is rests for hypertrophy ?
1-2 min
what is rests for endurance ?
30s-1 min
what is progression for strength ?
load
what is progression for hypertrophy ?
reps-load
what is progression for endurance ?
loads/sets
what is general adaptation syndrome ?
describes the body’s response to a stressor
what can stressor result in ?
eustress of distress
what is eustress ?
positive adaptation in response to an imposed stressor
what is distress ?
maladaptive (negative) adaptation in response to an imposed stressor
what do the threes responses to stressors consist of ?
- alarm
- resistance
- exhaustion
what term is defined by “initially body is highly stressed and performance is impaired; stiffness, soreness and fatigue, between days to weeks” ?
alarm
what term is defined by “body adapts (neuronuscular metabolic) and performances capability improves (super compensation; between weeks to months” ?
resistance
what term is defined by “if stress continues for extended period, symptoms of phase occur and performance is impaired (overtraining)” ?
exhaustion
define periodization ?
pre-planned, systematic variations in specificity, intensity, volume, organized into periods or cycles for the purpose of maximizing performance”
in periodization, we see a deliberate and systematic balancing of what ?
- adaptation stimuli
- fatigue
- shifts from general to specific demands
what are the three types of periodization cycles ?
- micro-cycle
- meso-cycle
- macro-cycle
define micro-cycle :
1-4 weeks long, focuses on daily/ weekly training variation
define meso-cycle :
contains 2 or more micro-cycles (optimal length femmes to be 4-6 weeks)
define macro-cycle :
1-4 years (season- or olympic-cycle), yearly training plan
how many periodization phases are there ?
5
what are the 5 periodization phases ?
- preparation
- transition
- competition
- transition
- off season
what is “preparation” ?
- occurs in off-season or during periods without competition
- focuses on general conditioning, non-sport specific
- low intensity, high volume
- combinations of hypertrophy, endurance and, basic strength (progressively move toward more sport-specific activities)
what is “transition” ?
reduction f training prior to competition phase
what is “competition” ?
- in-season (peak season; 3 weeks)
- increase in intensity (competition-level intensity) with reduction in volume (more time for skill, technique, strategy) training
what is “transition #2” ?
reduction of training folioing intense competition phase (active recovery/ restoration)
what is “off season” ?
back to preparation
what are the two types of linear and non-linear periodization models ?
linear and non-linear
what is a linear model ?
gradual, progressive, mesocyclone increases over time
what is a non-linear model ?
involves daily (with micro-cycle) variations in training load/volume
what do linear periodization models focus on ?
emphasis on hypertrophy & 3 week meso cycles
what do non linear periodization models focus on ?
meso-cycle emphasizing hypertrophy & peso-cycle emphasizing strength
what does taper mean ?
reduction in training volume, generally leading up to competition
define “step” in regards to taper :
abrupt decrease in training volume on first day of taper, maintained throughout
define “linear” in regards to taper :
gradual reduction in training volume each day of taper
define “exponential” in regards to taper :
rapid early decrease in training volume with more gradual reductions throughout
what is the optimal taper ?
- reduction of training volume of 40-60%
- maintenance of intensity and frequency
- 2 weeks in duration
