Chapter 21 Flashcards
(25 cards)
What is periodization?
A planned system of training that varies intensity and volume to optimize performance and recovery.
What is a macrocycle?
The longest training cycle, usually lasting a year.
What is a mesocycle?
A medium-length training block, typically 2–6 weeks.
What is a microcycle?
A short training period, usually one week long.
What are the main phases of periodization?
Preparatory, first transition, competition, second transition.
What happens during the preparatory phase?
Develop base strength and endurance; high volume, low intensity.
What is the goal of the first transition phase?
Shift from base building to high-intensity, low-volume strength and power training.
What is emphasized during the competition phase?
Maintenance of strength and power with sport-specific skill training.
What occurs in the second transition phase?
Active rest and recovery after competition.
What is linear periodization?
A gradual progression from high volume, low intensity to low volume, high intensity.
What is undulating periodization?
Frequent fluctuations in volume and intensity throughout a training cycle.
What is tapering?
A reduction in training load prior to competition to enhance performance.
What is the goal of periodization?
To peak at the right time and avoid overtraining.
How does periodization prevent plateaus?
By systematically varying training stimuli.
What is training load?
The combination of intensity, volume, and frequency.
What is a deload week?
A planned reduction in training load to aid recovery.
Why is recovery important in periodized programs?
It ensures adaptation and reduces injury risk.
What is a mesocycle goal during preseason?
Build strength, power, and conditioning.
How should in-season training be structured?
Maintain strength and power with reduced volume.
How is periodization applied to team sports?
Plan around competitive schedule with flexibility for recovery.
What is block periodization?
Dividing training into focused blocks emphasizing specific adaptations.
Why is specificity important in periodization?
To ensure training transfers to sport performance.
What is residual training effect?
The time a specific adaptation lasts after training stops.
What is the general adaptation syndrome (GAS)?
Alarm, resistance, and exhaustion phases in response to stress.
