LEC1: Stress Response to Training and Practical Periodization

Question 1

What is stress?

Answer 1

“A stimulus that disrupts an organism from homeostasis”

1. a force exerted when one body or body part presses on, pulls on, pushes against, or tends to compress or twist another body or body part; the deformation caused in a body by such a force
2. a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation; a state of bodily or mental tension resulting from factors that tend to alter an existent equilibrium

Question 2

What is periodization?

Answer 2

“Deliberate and systematic programming for an athlete”

1. As it relates to training: Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time
2. Periodization is a process of planning that enables the utilization of correct loads and adequate regeneration periods to avoid excessive fatigue. Systematic and methodical planning tool that serves as a directional template for coach and athlete. Not rigid but is a framework within and around which a coach and sports science team can formulate a program for a specific situation.

Question 3

What is the general adaptation syndrome (GAS)?

Answer 3

One factor model that describes the 3 phase response to stress
1. Alarm
2. Resistance
3. Exahustion
Theory of “Supercompensation” = optimal performance

Question 4

What is supercompensation?

Answer 4

Supercompensation theory states that when an appropriate training load is applied to an athlete, followed by an appropriate recovery, the athlete’s body not only returns to the previous baseline, but supercompensates in order to be prepared for a greater future training load.

Question 5

Stimulus-Fatigue-Recover-Adaptation Theory (SFRAT)

Answer 5

Suggests that fatigue accumulates in proportion to strength and duration of a stimulus, and then after rest, fatigue is dissipated and supercompensation occurs (performance over time graph)

Question 6

Stress response, what else is at play?

Answer 6

1. Genetics influence 1/2 of the response to training stress
2. Prior experiences will shape the magnitude of a stress response
3. Planned stress from RT is but one small aspect of Sport Performance

Question 7

What are the components of a periodized schedule?

Answer 7

1. Multi-year preparation (years)
2. Macrocycle (months)
3. Mesocycle (weeks)
4. Microcycle (days)
5. Workout (h/min)

Question 8

What is a multi-year preparation?

Answer 8

Duration: years

Long-lasting systematic athlete training composed of 2-year or 4-year (quadrennial) cycles

Question 9

What is a macrocycle?

Answer 9

Duration: months

Large size training cycle (frequently annual cycle) that induces preparatory, competition and transition periods

Question 10

What is a mesocycle?

Answer 10

Duration: weeks

Medium size training cycle consisting of a number of microcycles

Question 11

What is a microcycle?

Answer 11

Duration: days

Small size training cycle consisting of a number of days; frequently 1 week

Question 12

What is a workout?

Answer 12

Duration: h/min

A single training session that is performed individually or within a group

Question 13

What is the Load-Recovery Interaction?

Answer 13

1. Fatigue - acute decrease capability
2. Recovery
3. Supercompensation
4. Decrease to pre-load levels

Question 14

What are the annual training plan design steps?

Answer 14

1. Evaluate the previous annual training plan, performance results and test data to determine the athlete’s rate of progress
2. Examine the previous annual training plan to determine where problems occurred and try to determine what may have cased them
3. Inspect the previous annual training plan to determine which training activities or cycles were successful
4. Consult with the athlete to discuss his/her feelings about the overall plan
5. Align the annual training plan’s goals with those outlined by the multi-year plan and those determined for the annual training plan being created
6. Collect information about the competitive seasons and the number of competitions that the athlete will be participating in and place it on a planning sheet

Question 15

What are the action steps for designing macrocycles?

Answer 15

1. Determine the number of macrocycles needed within the annual training plan
2. Subdivide the annual training plan into specific macrocycles
3. Subdivide the macrocycle into main periods of preparatory, and pre-competitive and competitive phases.
4. Determine the length of the general and specific preparatory, and pre-competitive and competitive phases
5. Determine when performance is to be optimized and se the peaking index to indicate it on the annual plan

Question 16

What are the action steps for designing mesocycles?

Answer 16

1. Divide the annual training plan into individual mesocycles
2. Determine the training factors to be targeted in each mesocycle
3. Sequence and integrate the individual training factors by defining the emphasis
4. Estimate the workload pattern for each mesocycle
5. Indicate where recovery or unloading weeks are to occur
6. Indicate where performance assessments will occur

Question 17

What are the action steps for designing microcycles?

Answer 17

1. Determine the allotted time for training
2. Prioritize the training factors based on in each day of the microcycle in the context of the mesocycle
3. Note the number of competitions and travel days in the microcycle (which will allow you to perform step 4)
4. Determine the type of microcycle to be employed and the number of recovery days
5. Orient training so that it aligns with the emphasis detmined in the meso and macrocycles

Question 18

What is tangible adaptation?

Answer 18

Tangible = higher training load → higher intensity and/or volume = higher fatigue

Question 19

What is intangible adaptation?

Answer 19

Intangible = skill based OR minimal dose = lower fatigue

Question 20

Residual Training Effect (RTE): Aerobic endurance

Answer 20

RTE, days: 30+-5

Increased amount of aerobic enzymes, mitochondria number, muscle capillaries, hemoglobin capacity, glycogen storage, higher rate of fat metabolism

Question 21

Residual Training Effect (RTE): Maximal strength

Answer 21

RTE, days: 30+-5

Improvement of neural mechanism, muscle hypertrophy due mainly to muscle fiber enlargement

Question 22

Residual Training Effect (RTE): Anaerobic glycolitic endurance

Answer 22

RTE, days: 18+-4

Increased amount of anaerobic enzymes, buffering capacity and glycogen storage, higher possibility of lactate accumulation

Question 23

Residual Training Effect (RTE): Strength endurance

Answer 23

RTE, days: 15+-5

Muscle hypertrophy mainly in slow-twitch fibers, improved aerobic/anaerobic enzymes, better local blood circulation and lactic tolerance

Question 24

Residual Training Effect (RTE): Maximal speed (alactic)

Answer 24

RTE, days: 5+-3

Improved neuromuscular and motor control, increased phosphocreatine storage and alactic power

Question 25

What are the compatible training factors for: aerobic endurance

Answer 25

Strength endurance training
Maximal strength training
Anaerobic endurance training
Technical and tactical training (if done first)

Question 26

What are the compatible training factors for: anaerobic endurance

Answer 26

Strength endurance training
Aerobic-anaerobic mixed endurance training
Power endurance training
Sprint/agility training
Explosive strength training/muscular power
Muscular strength training
Technical and tactical training (if done first)

Question 27

What are the compatible training factors for: sprint ability

Answer 27

Maximal strength training
Plyometric training
Explosive strength training/muscular power
Agility training
Technical and tactical training (if done first)

Question 28

What are the compatible training factors for: maximal strength

Answer 28

Sprint training
Agility training
Explosive strength training/muscular power
Anaerobic endurance training
Technical and tactical training (if done first)

Question 29

What are the compatible training factors for: Explosive strength/muscular power

Answer 29

Sprint training
Agility training
Maximal strength training
Plyometric training
Technical and tactical training (if done first)

Question 30

What are the compatible training factors for: Technical training

Answer 30

Any emphasis as long as it is performed after the technical work

Question 31

What are the compatible training factors for: tactical training

Answer 31

Any emphasis as long as it is performed after the tactical work

Question 32

Variables that influence training response

Answer 32

1. Training-loading parameters
2. Epigenetic predispositions
3. Legacy of previous stress exposures (including training history)
4. Transient biological, psychological, and emotional states
5. Transient social and environmental variables

Question 33

By extension of the variables that influence training response, we can conclude that:

Answer 33

1. Individual athletes will respond differently, to one another, to identical training sessions
2. Identical sessions performed by an individual will always elicit a unique training response, for that athlete, depending on transient functional states of component subsystems
3. Group-based patterns and observations may be highly misleading when generalized to individuals
4. It is highly improbable that there are “best” patterns, time frames, or progression and/or loading schemes validly applicable across training contexts

Question 34

How to “work with who is in front of you”

Answer 34

Limit when extrapolating findings from context-specific research to inform programming decisions

Ongoing micro-audits of your program and athlete response

Question 35

How to decide when it is time to deviate?

Answer 35

1. Coaching opinion and perspectives
2. Regular trend analysis of collated data
3. Habitual objective and subjective monitoring

Paradigm - Process - Plan