chapter 19 Flashcards

1
Q

purpose of periodization

A

to promote long-term training and performance imporcement by planning variations in training intensity, and volume

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2
Q

what is the general adaptation syndrome

A

a 3 stage response to stress: alarm, resistance, and exhaustion

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3
Q

GAS with RT phase 1

A

alarm phase: several days or weekd the athlete may experience excessice soreness, stiffness, and a drop in performance

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4
Q

GAS with RT phase 2

A

resistance phase:the body adapts to the stimulus and returns to more normal functioning

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5
Q

GAS with RT phase 3

A

exhaustion phase: if the stress persists for an extended time same symptoms experienced during the alarm phase

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6
Q

macrocylce

A

the largest division of a periodization cycle, usually the entire training year

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7
Q

mesocycles

A

2 mesocycles in a macrocycle, each lasting several weeks to several months

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8
Q

microcylces

A

2 microcyles in a cesocycle, usually 1 week focuss on daily and weekly training variation

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9
Q

order of cycles

A

macro, meso, micro

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10
Q

4 periods of training

A

preparatory, first transition, competition, second transition

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11
Q

preparatory period

A

the longest, occurs when there are no competitions. goal: establish a base level of conditioning, low intensities and high volumes

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12
Q

during which period is technique not a high priority

A

preparatory

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13
Q

phases of the preparatory phase

A

hypertorphy/endurance
basic strength
strength/power

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14
Q

which periodation cycle comes during the preparatory phase

A

microcylce

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15
Q

hypertrophy/endurance phase

A

occurs during early stages of the preparatory period 1-6 weeks very low intensity with very high volume goal:to increase lean body mass and develop endurance

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16
Q

sets and reps for hypertrophy/edurance phase

A

low intensity high volume
3-6 sets of 10-20 reps
50-75% 1 RM

17
Q

basic strength phase

A

goal: to increase the strength of the muscles essential to the primary sport movements

18
Q

basic strength numbers

A

high intensity 80-90% of 1RM and moserate volume

3-5 sets of 4-8 reps

19
Q

strength/power phase

A

exercises that are very specific to sport

20
Q

strength/power numbers

A

high intensity 75-95% of 1 RM
low volume
3-5 sets
2-5 reps

21
Q

1st transition period

A

between prepartoy and competition periods (1 week) low intensity low volume

22
Q

competition period

A

goal: to peak strength and power through further increases in training intensity and decreases in training volume 1-3 weeks. included peaking and maintenance high intensity, low volume greater than 92% of 1rm and very low volume

23
Q

second transition

A

between the competition and the next macrocycles preparatory period also known as active rest. 1-4 weeks unstructured, non-sport specific recreational activities low intensity low volumes

24
Q

unloading week

A

happens in 2nd transition prepare the body for the increased emand of the next phase or period

25
Q

off season happens with

A

prepartory period and mesocycles the athlete may complete 2 or more rotations throught the hypertrophy/edurance and basic strength phase

26
Q

preseason happens with

A

preparatory period and into the 1st transition period