Periodaztion Flashcards
What is micro-level analysis?
A microcycle is two or more training sessions which are different from one another. So, for example, let us say that during one week we have workout A, workout B, and workout C, all of which are in some way different from each other. That week is a microcycle.
What is meso-level analysis?
A mesocycle is a series of microcycles which form a unit. So, let’s again say we have workout A, B, and C comprising our week-long microcycle. We might then decide to repeat that microcycle for a period of 8 weeks. That 8 weeks is our mesocycle.
What is macro-level analysis?
A macrocycle is a series of mesocycles which, again, form a unit (have you figured out the oh-so-complicated pattern yet?). Let’s take our 8-week mesocycle and repeat it over a period of 6 months. Maybe that 6 months is part of our offseason for our competitive athlete. Or maybe 6 months is wintertime when you stay in the gym and don’t do outside sports. In any case, 6 months is our macrocycle, composed of 3 eight-week mesocycles, which in turn are built from 8 one-week microcycles.
What are the benefits of a periodization plan?
Allows for planned variation in training program, while maintaining a coherent structure; Increases recovery and recuperation potential. Gives a clear and specific outline of what you should be doing every day, every week, and every month in the gym. Shows you measurable progress in strength gains.
Define a 1 rep max
The maximum amount of force that can be generated in one maximal contraction. (the heaviest weight that you can only lift once. )
Define a heart rate max
This is the maximum number of times your heart should beat per minute while you’re exercising.
What is a periodization plan?
A specific, individual training plan that you create to achieve your particular goal over a period of time. This program is broken down into macro, micro and meso cycles.
What is the formula for 1 rep max
W x (1+R/30)
What is the formula for the heart rate max?
220-age in question
Describe what Intensity and volume are, with regards to a periodization programme
They are indirectly proportional to one another. When one starts their program, they would begin with a high volume but a low intensity, however as the program continues the volume would become less while the intensity increase.
Why is it important to calculate what your 1Rmax and HRmax are when formulating a well worked out periodization programme?
Our 1Rmax and HRmax help us with our volume and intensity respectively. Our 1Rmax allows us to see what type of volume we can do when training for example how heavy the weights should be and our HRmax allows us to see what intensity we are training at and if we need to increase it or decrease it. It also allows us to see how hard we can push ourselves without risking injury. The whole point of the program is to avoid injury and these two amounts allow us to avoid injury.
Discuss in your own words how a specific and well planned gym or training programme (periodized programme) can help you not only improve in your sport, but also prolong participation and limit certain risks associated in sports.
Make up 5 things like upper body strength, cardiovascular endurance, arm strength, no injuries
What causes type 1 diabetes?
Type 1 diabetes is caused by a lack of insulin due to the destruction of insulin-producing beta cells in the pancreas
What causes type 2 diabetes?
It is caused by a combination of factors, including insulin resistance, a condition in which the body’s muscle, fat, and liver cells do not use insulin effectively. Type 2 diabetes develops when the body can no longer produce enough insulin to compensate for the impaired ability to use insulin.
What are the dangers of hidden sugars in foods?
Over consumption of sugar leads to diabetes, obesity and other health risks. Most conveniance foods contain little nutrition and many saturated fats, sugars and sodium.
