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Flashcards in chapter 19 Deck (26):
1

purpose of periodization

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

2

what is the general adaptation syndrome

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

3

GAS with RT phase 1

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

4

GAS with RT phase 2

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

5

GAS with RT phase 3

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

6

macrocylce

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

7

mesocycles

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

8

microcylces

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

9

order of cycles

macro, meso, micro

10

4 periods of training

preparatory, first transition, competition, second transition

11

preparatory period

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

12

during which period is technique not a high priority

preparatory

13

phases of the preparatory phase

hypertorphy/endurance
basic strength
strength/power

14

which periodation cycle comes during the preparatory phase

microcylce

15

hypertrophy/endurance phase

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

16

sets and reps for hypertrophy/edurance phase

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

17

basic strength phase

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

18

basic strength numbers

high intensity 80-90% of 1RM and moserate volume
3-5 sets of 4-8 reps

19

strength/power phase

exercises that are very specific to sport

20

strength/power numbers

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

21

1st transition period

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

22

competition period

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

second transition

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

unloading week

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

25

off season happens with

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

26

preseason happens with

preparatory period and into the 1st transition period