(AP) Subphases of Macrocycle

Question 1

5 subphases of annual programming

Answer 1

general prep
specific prep
pre-competition
competition
transition

Question 2

goal of general + specific prep

Answer 2

-to cause physiological adaptations toward overall goal
-most of the work is put into these subphases

Question 3

describe general prep
+ volume/intensity

Answer 3

includes exercises that are less sport specific, focusing on high volume
-highest volume, lowest intensity

Question 4

describe specific prep + volume/intesnity

Answer 4

includes sport specific exercises
-volume decreases, intensity increases

Question 5

goal of pre-competition/competition

Answer 5

to allow for maximum performance of athlete during competition

Question 6

describe pre-competition + volume/intensity

Answer 6

goal of pre-competition is getting athlete ready for what they will be doing in competition

-meeting every day, small time together; ramp up intensity until start of season; athlete should be at maximum intensity at end of pre-competition
-volume decreases, intensity increases

Question 7

describe competition + volume/intensity

Answer 7

frequency of working with athlete dramatically drops during competition, we are just trying to maintain our adaptations here

-volume decreases, intensity increases

Question 8

goal of transition

Answer 8

to allow athlete to recover from season + ensure they don’t regress

Question 9

describe transition + volume/intensity

Answer 9

higher levels of general modalities such as flexibility, corrective exercises, + conditioning

-volume decreases, intensity decreases
-easiest workouts here

Question 10

general prep days of training

Answer 10

1-3

Question 11

specific prep days of training

Answer 11

3-5

Question 12

pre-competition days of training

Answer 12

5-7

Question 13

competition days of training

Answer 13

1-2

Question 14

transition days of training

Answer 14

1-3

Question 15

what subphase has the least training

Answer 15

competition

Question 16

which subphase has the most training

Answer 16

pre-competition

Question 17

describe volume/intensity as we go through the subphases

Answer 17

volume decreases
intensity increases

Question 18

how many macrocycles per season

Answer 18

1
-if an athlete has 2 seasons, they have 2 macrocycles

Question 19

standard length of preparatory

Answer 19

the time from the start of the program up until pre-competition
-split general + specific down middle

Question 20

standard length of pre-competition

Answer 20

6 weeks
-or length of pre-season

Question 21

standard length of competition

Answer 21

length of season

Question 22

standard length of transition

Answer 22

6 weeks

-if we have 2 macrocycles it would be 3 weeks each; 3 macrocycles would be 2 weeks each (same for pre-competition)

Question 23

each mesocycle is based on what

Answer 23

specific goal for the athlete

Question 24

each subphase is broken into ____

Answer 24

mesocycles

Question 25

length of mesocycle

Answer 25

can be 2-6 weeks
-shorter goal = shorter mesocycle

-can only occur in 1 phase, can’t be split over 2 phases

Question 26

macrocycle definition

Answer 26

must have all 5 subphases
(+ the 3 general phases- preparatory, competition, + transition)

Question 27

max/min # macrocycles

Answer 27

max = 3
min = 1

Question 28

mesocycle definition

Answer 28

2-6 weeks, focusing on 1 primary goal (can have other smaller goals)

Question 29

microcycle definition

Answer 29

1 week
-just small tweaks to the program contributing to the goal of the mesocycle

Question 30

how do we set up mesocycles in terms of load/deload

Answer 30

-load for majority of mesocycle
-deload at the end

4 week mesocycle- 3:1 load to deload
5 week mesocycle- 3:2 or 4:1 load to deload

Question 31

purpose of deload

Answer 31

allows body to recover, which will help performance for ~1 week

-this would be used leading up to championship meet, not a regular competition