WEEK 9 - periodization

Question 1

what do muscles respond to ?

Answer 1

to overload

Question 2

what do muscles respond to ?

Answer 2

• metabolite accumulation
• mechanical forces
• immune signalling (inflammation)

Question 3

_________ = mechanical force

Answer 3

strength

Question 4

__________ = metabolite accumulation

Answer 4

endurance

Question 5

what is the intensity (%-1RM) for strength ?

Answer 5

80-100

Question 6

what is the intensity (%-1RM) for hypertrophy ?

Answer 6

70-85

Question 7

what is the intensity (%-1RM) for endurance ?

Answer 7

50-75

Question 8

what is reps for strength ?

Answer 8

1-8

Question 9

what is reps for hypertrophy ?

Answer 9

6-12

Question 10

what is reps for endurance ?

Answer 10

> 12

Question 11

what is sets for strength ?

Answer 11

3-6

Question 12

what is sets for hypertrophy ?

Answer 12

2-5

Question 13

what is sets for endurance ?

Answer 13

2-3

Question 14

what is rests for strength ?

Answer 14

2-3 min

Question 15

what is rests for hypertrophy ?

Answer 15

1-2 min

Question 16

what is rests for endurance ?

Answer 16

30s-1 min

Question 17

what is progression for strength ?

Answer 17

load

Question 18

what is progression for hypertrophy ?

Answer 18

reps-load

Question 19

what is progression for endurance ?

Answer 19

loads/sets

Question 20

what is general adaptation syndrome ?

Answer 20

describes the body’s response to a stressor

Question 21

what can stressor result in ?

Answer 21

eustress of distress

Question 22

what is eustress ?

Answer 22

positive adaptation in response to an imposed stressor

Question 23

what is distress ?

Answer 23

maladaptive (negative) adaptation in response to an imposed stressor

Question 24

what do the threes responses to stressors consist of ?

Answer 24

• alarm
• resistance
• exhaustion

Question 25

what term is defined by "initially body is highly stressed and performance is impaired; stiffness, soreness and fatigue, between days to weeks" ?

Answer 25

alarm

Question 26

what term is defined by "body adapts (neuronuscular metabolic) and performances capability improves (super compensation; between weeks to months" ?

Answer 26

resistance

Question 27

what term is defined by "if stress continues for extended period, symptoms of phase occur and performance is impaired (overtraining)" ?

Answer 27

exhaustion

Question 28

define periodization ?

Answer 28

pre-planned, systematic variations in specificity, intensity, volume, organized into periods or cycles for the purpose of maximizing performance"

Question 29

in periodization, we see a deliberate and systematic balancing of what ?

Answer 29

- adaptation stimuli - fatigue - shifts from general to specific demands

Question 30

what are the three types of periodization cycles ?

Answer 30

- micro-cycle - meso-cycle - macro-cycle

Question 31

define micro-cycle :

Answer 31

1-4 weeks long, focuses on daily/ weekly training variation

Question 32

define meso-cycle :

Answer 32

contains 2 or more micro-cycles (optimal length femmes to be 4-6 weeks)

Question 33

define macro-cycle :

Answer 33

1-4 years (season- or olympic-cycle), yearly training plan

Question 34

how many periodization phases are there ?

Answer 34

5

Question 35

what are the 5 periodization phases ?

Answer 35

- preparation - transition - competition - transition - off season

Question 36

what is "preparation" ?

Answer 36

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

Question 37

what is "transition" ?

Answer 37

reduction f training prior to competition phase

Question 38

what is "competition" ?

Answer 38

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

Question 39

what is "transition #2" ?

Answer 39

reduction of training folioing intense competition phase (active recovery/ restoration)

Question 40

what is "off season" ?

Answer 40

back to preparation

Question 41

what are the two types of linear and non-linear periodization models ?

Answer 41

linear and non-linear

Question 42

what is a linear model ?

Answer 42

gradual, progressive, mesocyclone increases over time

Question 43

what is a non-linear model ?

Answer 43

involves daily (with micro-cycle) variations in training load/volume

Question 44

what do linear periodization models focus on ?

Answer 44

emphasis on hypertrophy & 3 week meso cycles

Question 45

what do non linear periodization models focus on ?

Answer 45

meso-cycle emphasizing hypertrophy & peso-cycle emphasizing strength

Question 46

what does taper mean ?

Answer 46

reduction in training volume, generally leading up to competition

Question 47

define "step" in regards to taper :

Answer 47

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

Question 48

define "linear" in regards to taper :

Answer 48

gradual reduction in training volume each day of taper

Question 49

define "exponential" in regards to taper :

Answer 49

rapid early decrease in training volume with more gradual reductions throughout

Question 50

what is the optimal taper ?

Answer 50

- reduction of training volume of 40-60% - maintenance of intensity and frequency - 2 weeks in duration