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CSCS > Chapter 21: Periodization > Flashcards

Chapter 21: Periodization Flashcards

1
Q

what is periodization?

A

process of sequencing and integrating training interventions in order to achieve peak performance at the appropriate times

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2
Q

peak performance can be optimized for what period of time?

A

7 to 14 days

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3
Q

what are the 3 stages of the general adaptation syndrome?

A

alarm
resistance
exhaustion

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4
Q

what happens during the alarm phase of general adaptation syndrome mechanism?

A

athlete accumulates fatigue and soreness in response to initial overload stress, reducing performance capacity

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5
Q

the magnitude of the stress dictates the length of the _________

A

response

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6
Q

what happens during the resistance phase of general adaptation syndrome mechanism?

A

athlete adjusts to the stimulus and returns to normal functional capacity by making adaptation responses

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7
Q

if the training stress is appropriate, the athlete can elevate their performance capacity, resulting in what?

A

supercompensation

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8
Q

what phase of the GAS mechanism do we want to avoid?

A

exhaustion phase

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9
Q

why would the exhaustion phase of the general adaptation syndrome mechanism occur?

A

stress persists for an extended period of time, resulting in an inability to create appropriate adaptations = no supercompensation

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10
Q

theory that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor

A

stimulus fatigue recovery adaptation theory

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11
Q

true or false: while recovery is an important part of the training process, it is not always necessary to reach a state of complete recovery before engaging in a new session of training

A

true

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12
Q

if no new training stimulus is introduced, a state of ________ may occur

A

detraining

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13
Q

the greater the magnitude of stress, the more ________ accumulation, leading to delayed recovery and adaptation

A

fatigue

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14
Q

what does the fitness fatigue paradigm state?

A

preparedness can become elevated if appropriate training strategies are used to elevate fitness while reducing fatigue

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15
Q

what is the most important thing to manage when periodizing a training program according to the fitness-fatigue paradigm?

A

manage fatigue to elevate fitness

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16
Q

true or false: fitness dissipates faster than fatigue

A

false

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17
Q

because fatigue dissipates at a faster rate than fitness, this allows us to incorporate ______ into a training program

A

tapering

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18
Q

how long does a multiyear planning period last?

A

2-4 years

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19
Q

what is a 4 year training plan termed?

A

quadrennial plan

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20
Q

what 3 periods make up an annual training plan?

A

preparatory
competitive
transition

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21
Q

how long does a macrocycle last?

A

several months to a year

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22
Q

medium sized training cycle that is referred to as a block of training, consists of microcycles linked together

A

mesocycle

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23
Q

how long does a mesocycle last?

A

2-6 weeks

24
Q

how long does a microcycle last?

A

several days to 2 weeks

25
Q

what is the overall goal of the linear periodization hierarchy?

A

peak performance in season

26
Q

initial periodization period that occurs during the time of year when there are no competitions and only a limited number of sport specific skills

A

preparatory period

27
Q

what is the main goal of the preparatory period?

A

establish a base level of conditioning to increase the athlete’s tolerance for more intense training

28
Q

phase that occurs during the early part of the preparatory period and often targets the development of a general physical base

A

general preparatory phase

29
Q

phase that occurs during the later part of the preparatory period and expands the athlete’s training base through an increased emphasis on sport specific training activities that prepare the athlete for the competitive period

A

specific preparatory phase

30
Q

are volume and intensity fluctuations linear or nonlinear?

A

nonlinear

31
Q

periodized training plans systematically shift training focus of what volumes and intensities over a period of many weeks or months

A

nonspecific activities of high volume low intensity to sport specific activities of low volume high intensity

32
Q

what phase is accomplished with low to moderate intensities and high volumes?

A

hypertrophy/endurance phase

33
Q

what phase is accomplished with higher intensity and moderate volumes?

A

basic strength phase

34
Q

when is the first transition period?

A

between preparatory and competitive periods (preseason)

35
Q

what is the goal of the first transition period?

A

shift training focus toward sport specific activities in preparation for competition, strength to power translation

36
Q

what phase is accomplished with low volume and high intensity?

A

strength

37
Q

what phase is accomplished with low volume and low intensity?

A

power

38
Q

what phase is accomplished in season with high to low intensities and very low volume?

A

peaking

39
Q

what phase is accomplished in season with moderate to high intensities and low to moderate volumes?

A

maintenance

40
Q

when is the second transition period?

A

between the competitive season and the next macrocycle’s preparatory period
(in season to post season)

41
Q

what is the main goal of the second transition period?

A

active rest and recovery

42
Q

the second transition period should last no longer than how many weeks?

A

4 weeks

43
Q

long periods of reduced training will require the athlete to engage in a longer ________ period in order to regain sporting form

A

preparatory

44
Q

include a _____ week at the end of the first transition period prior to beginning the competition period

A

deload

45
Q

what are the two primary goals during the hypertrophy/strength endurance phase of the offseason?

A

increase lean body mass
develop an endurance base

46
Q

what is the primary goal of the basic strength phase?

A

increase the strength of the muscles that are essential to the primary sport movements

47
Q

during this period, time spent practicing sport specific skills increases and resistance training decreases

A

competitive period

48
Q

traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time but same sets and reps

A

linear periodization model

49
Q

periodization model alternative that involves large fluctuations day to day in the load and volume assignments for core exercises

A

undulating periodization model

50
Q

which type of athlete would benefit more from an undulating periodization model?

A

athletes that need multiple qualities or have longer competitive seasons

51
Q

sport specific activities are performed in the greatest volume during which period?

A

competition

52
Q

what season is characterized by loads of 87-95% 1RM, 2-5 sets, 2-5 reps?

A

preseason

53
Q

what season is characterized by loads of 50-75% 1RM, 3-6 sets, 8-20 reps?

A

offseason

54
Q

what season is characterized by loads of 50-93% 1RM, 1-3 sets, 1-3 reps?

A

in season

55
Q

what variable would athlete in the off season GPP phase of training be expected to improve the most over 8 weeks of training?

A

lean body mass

56
Q

A preseason high school basketball player is performing resistance training 3x per week and practicing 2x per week. As he transitions to in season and practice/ games increase to 4x per week, what modification should be made to resistance training?

A

increase intensity
decrease frequency

57
Q

an athlete performing 4 sets of 4-6 repetitions with 80-90% 1RM during the preseason is in which phase of training?

A

basic strength

CSCS (24 decks)

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