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Fitness Assessment & Strength Training 2992 > WEEK 9 - periodization > Flashcards

WEEK 9 - periodization Flashcards

1
Q

what do muscles respond to ?

A

to overload

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2
Q

what do muscles respond to ?

A
  • metabolite accumulation
  • mechanical forces
  • immune signalling (inflammation)
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3
Q

_________ = mechanical force

A

strength

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4
Q

__________ = metabolite accumulation

A

endurance

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5
Q

what is the intensity (%-1RM) for strength ?

A

80-100

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6
Q

what is the intensity (%-1RM) for hypertrophy ?

A

70-85

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7
Q

what is the intensity (%-1RM) for endurance ?

A

50-75

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8
Q

what is reps for strength ?

A

1-8

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9
Q

what is reps for hypertrophy ?

A

6-12

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10
Q

what is reps for endurance ?

A

> 12

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11
Q

what is sets for strength ?

A

3-6

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12
Q

what is sets for hypertrophy ?

A

2-5

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13
Q

what is sets for endurance ?

A

2-3

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14
Q

what is rests for strength ?

A

2-3 min

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15
Q

what is rests for hypertrophy ?

A

1-2 min

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16
Q

what is rests for endurance ?

A

30s-1 min

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17
Q

what is progression for strength ?

A

load

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18
Q

what is progression for hypertrophy ?

A

reps-load

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19
Q

what is progression for endurance ?

A

loads/sets

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20
Q

what is general adaptation syndrome ?

A

describes the body’s response to a stressor

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21
Q

what can stressor result in ?

A

eustress of distress

22
Q

what is eustress ?

A

positive adaptation in response to an imposed stressor

23
Q

what is distress ?

A

maladaptive (negative) adaptation in response to an imposed stressor

24
Q

what do the threes responses to stressors consist of ?

A
  • alarm
  • resistance
  • exhaustion
25
Q

what term is defined by “initially body is highly stressed and performance is impaired; stiffness, soreness and fatigue, between days to weeks” ?

A

alarm

26
Q

what term is defined by “body adapts (neuronuscular metabolic) and performances capability improves (super compensation; between weeks to months” ?

A

resistance

27
Q

what term is defined by “if stress continues for extended period, symptoms of phase occur and performance is impaired (overtraining)” ?

A

exhaustion

28
Q

define periodization ?

A

pre-planned, systematic variations in specificity, intensity, volume, organized into periods or cycles for the purpose of maximizing performance”

29
Q

in periodization, we see a deliberate and systematic balancing of what ?

A
  • adaptation stimuli
  • fatigue
  • shifts from general to specific demands
30
Q

what are the three types of periodization cycles ?

A
  • micro-cycle
  • meso-cycle
  • macro-cycle
31
Q

define micro-cycle :

A

1-4 weeks long, focuses on daily/ weekly training variation

32
Q

define meso-cycle :

A

contains 2 or more micro-cycles (optimal length femmes to be 4-6 weeks)

33
Q

define macro-cycle :

A

1-4 years (season- or olympic-cycle), yearly training plan

34
Q

how many periodization phases are there ?

A

5

35
Q

what are the 5 periodization phases ?

A
  • preparation
  • transition
  • competition
  • transition
  • off season
36
Q

what is “preparation” ?

A
  • 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)
37
Q

what is “transition” ?

A

reduction f training prior to competition phase

38
Q

what is “competition” ?

A
  • in-season (peak season; 3 weeks)
  • increase in intensity (competition-level intensity) with reduction in volume (more time for skill, technique, strategy) training
39
Q

what is “transition #2” ?

A

reduction of training folioing intense competition phase (active recovery/ restoration)

40
Q

what is “off season” ?

A

back to preparation

41
Q

what are the two types of linear and non-linear periodization models ?

A

linear and non-linear

42
Q

what is a linear model ?

A

gradual, progressive, mesocyclone increases over time

43
Q

what is a non-linear model ?

A

involves daily (with micro-cycle) variations in training load/volume

44
Q

what do linear periodization models focus on ?

A

emphasis on hypertrophy & 3 week meso cycles

45
Q

what do non linear periodization models focus on ?

A

meso-cycle emphasizing hypertrophy & peso-cycle emphasizing strength

46
Q

what does taper mean ?

A

reduction in training volume, generally leading up to competition

47
Q

define “step” in regards to taper :

A

abrupt decrease in training volume on first day of taper, maintained throughout

48
Q

define “linear” in regards to taper :

A

gradual reduction in training volume each day of taper

49
Q

define “exponential” in regards to taper :

A

rapid early decrease in training volume with more gradual reductions throughout

50
Q

what is the optimal taper ?

A
  • reduction of training volume of 40-60%
  • maintenance of intensity and frequency
  • 2 weeks in duration

Fitness Assessment & Strength Training 2992 (12 decks)

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