lecture 9: periodization

Question 1

law of diminishing return

Answer 1

if just starting excising = improve fast

exercising for a long time = improve slower

Question 2

general adaptation syndrome

Answer 2

• describes the body’s response to a stressor
• stressors can result in
  1: eustress
  2: distress

Question 3

eustress

Answer 3

stressors can result in this
- positive adaptation in response to an imposed stressor

Question 4

distress

Answer 4

maladaptive (negative) adaptation in response to an imposed stressor
ie. writing an exam stressed

Question 5

response to stressors consists of

Answer 5

1: alarm
2: resistance
3: exhaustion

Question 6

alarm

Answer 6

initially body is highly stressed and performance is impaired
1: stiffness
2: soreness
3: fatigue

Question 7

resistance

Answer 7

body adapts (neuromuscular, metabolic) and performance capability improves (supercompensation)

Question 8

exhaustion

Answer 8

if stress continues for extended period, symptoms of alarm phase occur and performance is impaired (over training)

Question 9

periodization

Answer 9

“pre-planned, systematic variations in specificity, intensity, volume, organized into periods or cycles for the purpose of maximizing performance “
- deliberate and systematic balancing of: adaptation stimuli or fatigue
- shifts from general to specific demands

Question 10

periodization cycles

Answer 10

1: micro-cycle: 1-4 weeks long, focuses on daily/weekly training variation (4 weeks)
2: meso-cycle: contains 2 or more micro-cycles (optimal length seems to be 4-6 weeks) (1 month)
3: macro-cycle: 1-4 years (season or olympic cycle, yearly training plan) (12 months/years)
4: session 4 days/ 1 week

Question 11

periodization phases

Answer 11

1: preparation
2: transition
3: competition
4: transition
5: off season

Question 12

preparation

Answer 12

• occurs in off-season or during periods without competition
• focuses on general conditioning, non-sport specific
• low intensity, high volume
• combination of hypertrophy, endurance and, basic strength (progressively move toward more sport-specific activities

Question 13

transition

Answer 13

reduction of training prior to competition phase (active recovery/restoration)

Question 14

competition

Answer 14

• in season (peak season; 3 weeks)
• increase in intensity (competition-level intensity) with reduction in volume (more time for skill, technique, strategy training)

Question 15

off season

Answer 15

back to preparation

Question 16

linear and non-linear model

Answer 16

linear model: gradual, progressive, mesocycle increases over time (more traditional)

non-linear model: involves daily (within micro-cycle) variations in training load/volume

Question 17

taper

Answer 17

1: step: abrupt decrease in training volume on first day of taper, maintained throughout

2. linear: gradual reduction in training volume each day of taper

3: exponential: rapid early decrease in training volume with more gradual reductions throughout

Question 18

taper definition

Answer 18

reduction in training volume, generally leading up to competition