1
Q
As athletes become more trained or have a greater training age,
it becomes (more/less) difficult to stimulate performance gains.
(principle of diminishing returns)
A
more
2
Q
what do we need to do in order to facilitate long-term training and performance gain
A
increased variation is often required in the training program of more advanced athletes
3
Q
do periodization involve nonlinear variation in training parameter?
A
yes
4
Q
How does training programs need to be structured?
A
logically. they are structured in a systematic & preplanned manner, allowing variation of training
volume,
intensity,
frequency,
density,
foci,
mode, &
exercise selection
in accordance with the athlete’s needs & the sport’s requirements.
5
Q
Which concept is central to the effective programming of training interventions?
A
periodization
6
Q
what is Theoretical & practical construct of periodization?
A
systematic, sequential, & integrative programming of training interventions into mutually dependent periods of time to induce specific physiological adaptations that underpin performance
7
Q
why is periodization called logical and systematic process ?
A
sequences and integrates training interventions to achieve peak performance at appropriate time points.
8
Q
periodization- structured training plan?
A
follows specific training principles with the intent of achieving peak levels of conditioning & peaking the athlete for the competitive season or event.
9
Q
what is program design strategy of periodization?
A
promote long-term training & performance improvements with preplanned, systematic variations in training specificity, intensity, & volume organized in periods or cycles within an overall program
10
Q
How can concept of period be defined?
A
by programmed variation in the training stimuli with the use of planned rest periods to augment recovery & restoration of an athlete’s potential
11
Q
A
12
Q
goal of periodization
(gotta think long-term with periodization)
A
- Optimizing performance at predetermined points or maintaining performance capacity.
-Structure training interventions to target development of specific physiological & performance outcomes.
-Managing the training stressors to reduce the potential of developing the overtraining syndrome (OTS).
-Promoting an athlete’s long-term development.
13
Q
A successful training program allows for management of
A
the adaptive & recovery responses to specific interventions that are delivered in a structured way.
14
Q
The ultimate success of any training program centers on its ability
A
to induce specific physiological adaptations & translate those adaptations into increases in performance.
15
Q
At the center of the periodization concept is the ability to manage the
A
adaptive response,
handle accumulated fatigue, &
capitalize on the aftereffects established from the various training factors encountered.
16
Q
peak performance can be optimized only for (short/long) period of time
A
short, 7-14 days
17
Q
the average time peak performance can be maintained is inversely related to
A
average intensity of training plan
(If intensity is lower, average time peak performance is higher)
18
Q
3 basic mechanistic theories that provide a foundational understanding for how periodization manages the recovery & adaptive responses include the:
A
General Adaptation Syndrome (GAS),
Stimulus-Fatigue-Recovery-Adaptation Theory, &
Fitness-Fatigue Paradigm.
19
Q
which theory was developed by Hans Selye
A
general adaptation syndrome
20
Q
what is describe with the GAS
A
describes the manner in which the human body reacts to stress.
describes a 3-stage response to stress
21
Q
GAS is applied to what
A
resistance training and exercise conditioning
(can also be applied to any stress)
22
Q
what are the 3 phase of response in GAS
A
- alarme (shock)
- resistance phase
- exhaustion phase
23
Q
what is the alarm phase
A
is the 1st response to a new or more intense stress experienced by the body.
24
Q
which gaz phase is characterized by a temporary decrement in performance capacity.
A
alarme phase
25
what does the alarm phase accumulate?
there is accumulation of fatigue, soreness, stiffness, or reduction in energetic stores.
26
how long does the alarm phase last
several hours, days, or weeks depending on the magnitude of the encountered stress.
27
in which phase of GAS would you be after lifting a heavier resistance-training load
alarm
28
what is the resistance phase
The body adapts to the stimulus & returns to a normal functional capacity.
The body is able to demonstrate its ability to withstand the stress, an attribute that may continue for an extended period, depending on the health & training status of the athlete
29
what happen if the training stress is appropriately structured and not excessive in resistance phase?
adaptive responses occurring during this phase can further elevate an athlete’s performance capacity, resulting in what is termed supercompensation.
30
resistance phase is sometimes called
supercompensation phase
(not the same as supercompensation cycle)
31
what is exhaustion phase
is reached if the stress persists for an extended period of time.
is characterized by an inability to adapt to the imposed stressors.
- same symptoms as seen in the alarm phase
32
what could also lead to the exhaustion phase?
Non-training-related stress can contribute to the overall stress level & lead to this phase.
33
how can exhaustion phase can occurs
- reached by athletes when they are most likely experiencing
overreaching or overtraining responses
- can occur due to monotonous training, overly varied training, & overtraining
Non-training-related stress can contribute to the overall stress level & lead to this phase
34
explain the GAS diagram
35
which theory is a extension of GAS
stimulus-fatigue-recovery adaptation theory
36
what does SFRA suggest
suggests that training stimuli produce a general response that is influenced by the overall magnitude of the training stressor.
37
what is also referred as the supercompensation cycle?
stimulus-fatifue-recovery adaptation theory
38
what is supercompensation
is an adaptation to an appropriate stimulus.
is the direct transposition of the GAS into the theory & methodology of training & deals with the association between training load & regeneration as the biological basis for physical arousal
39
potential supercompensation
1. Increases in energy systems
2. Hypertrophy
3. Neuromuscular adaptations
4. Hormonal alterations
40
what is the 1st phase of SFRA theory
fatigue
41
in the fatigue phase in SFRA the (greater/lesser) the overall magnitude of the workload encountered, the ____ fatigue accumulates
greater, more
42
what is the 2nd phase of SFRA
recovery
43
what is the compensation phase of the SFRA
recovery
44
What is required in the recovery phase?
- Homeostasis must be restored.
- The more fatigue accumulates, the longer delay before complete recovery.
- It is not always necessary to reach a state of complete recovery before engaging in a new training bout or session.
45
3rd phase of SFRA + what does it contain?
"adaptation"
new higher level of homeostasis
The more fatigue accumulates, the longer the delay before adaptation can occur. (48-72 hours is safe for recovery)
46
which phase of SFRA is the supercompensation phase
3rd, adaptation
47
what is involution + extra notes from class?
involution means detraining.
Supercompensation doesn’t happen right away. Involution means detraining*** if I am training athlete, but the frequency becomes important. Look at specific components of fitness. Make sure frequency is high enough. If not high enough: detraining happens.
Normally not a problem: detraining if all principles are used correctly
48
training status vs diet vs muscle glycogen level
untrained: balanced, 80
trained: ~125
trained and tapering: CHO loading, 175-200
49
what is restoration
is a process of returning to normal or elevated functional capacity after training-induced fatigue
- is related to the need for rest & recovery over a training cycle.
50
How is restoration achieved with resistive exercises?
For resistance training this is achieved with:
Decreased frequency of lifting,
Lower volumes of exercise,
Passive or active rest,
Restoration techniques,
sleep, massage, & hydrotherapy.
51
how does restoration occurs for resistance training
Decreased frequency of lifting,
Lower volumes of exercise,
Passive or active rest,
Restoration techniques
52
what can we say about glycogen concentration for rested vs untrained athlete?
glycogen higher in athletes who rested in the days prior to the game were able to cover a greater distance than those who trained hard in the prior days.
53
what is peaking
is the attempt to achieve maximum performance at a specific time, usually a major competition.
54
what is peaking related to?
is related to a composite aggregation of all conditioning stimuli & sports practice that result in optimal or record performance in the athlete’s sport at a specific point in time.
55
what need to be considered if we want peaking to occur
Frequency, timing, & duration of peaking
56
in the "Fitness-Fatigue Paradigm" high training load result in what?
both elevated fatigue & fitness levels, & a reduction in preparedness.
57
low training load result in "fitness fatigue paradigm"?
in minimal fitness & fatigue, & a low level of preparedness
58
what dissipate faster between fatigue or fitness
fatigue dissipate faster than fitness
59
which one between fatigue or fitness allows for elevated preparedness with use of appropriate training strategies
fatigue
60
what is the sequencing of training load in the "Fatigue-Fitness" paradigm?
The sequencing of training loads becomes important in that it allows for training workloads to be
varied in a systematic manner.
61
slide 29- "fitness fatigue paradigm"
62
what is involution in the "fatigue-fitness" paradigm?
detraining, where If no new training stimulus is introduced, a state of involution or detraining occurs.: reduced overall capacity , below current baseline. (which we see at the end of the curve on graph)
vs
if there is a new training stimulus ( training exercise, session, day or cycle within periodized plan), then the cycle would repeat.
63
is complete recovery necessary?
no, manipulation of workloads and training intensities through use of light and heavy sessions or days of training can be used to modulate fatigue and recovery while allowing for fitness to be increased or maintained.
64
preparedness is optimized how
as fatigue dissipate at a faster rate than fitness
but
still need appropriate training strategies are used to retain fitness while reducing fatigue.
65
what is the overtraining syndrome?
-Overtraining
-Unexplained underperformance syndrome (UPS)
- Burnout
- Staleness
- Chronic fatigue
- Chronic fatigue syndrome
66
what is the overtraining syndrome?
(too much volume or too much intensity)
- is a chronic syndrome.
- is a long-term, chronic decrease in performance capabilities.
- is a plateau or decrease in performance resulting from an inability to tolerate or adapt to a training load.
67
what is overtraining
1. is an excessive frequency, volume, and/or intensity of training without sufficient rest, recovery, & nutrient intake that results in conditions of extreme fatigue, illness, &/or injury.
2. is an accumulation of training stress that can result in long-term decrements in performance with or without associated physiological & psychological signs & symptoms of maladaptation.
68
what is overreaching
An increase in the training stimuli to create a decrease in performance that is followed by a supercompensation response or a rebound with an increase in performance at some point in the future after the OR phase has been completed.
69
what happens after OR phase?
the athlete return to his or her normal training after OR phase while awaiting the improvement in performance.
70
what is the overtraining continuum?
training overload-> acute fatigue (days) -> Functional overreaching (FOR): days to weeks-> Nonfunctional overreaching (FOR): weeks to months -> Overtraining syndrome: months or more
71
what is overreaching or FOR
Excessive training that leads to short-term decrements in performance
72
what is nonfunctional overreaching
A state of extreme overreaching that an athlete can evolve into when the intensification of a training stimulus continues without adequate recovery & regeneration.
73
what is OTS
involves a prolonged maladaptation.
Sympathetic OTS – at rest.
Parasympathetic OTS – at rest & with exercise.
74
S/S of Overtraining Syndrome
Excessive sweating.
Inability to recover optimally following intensive exercise.
Loss of desire & enthusiasm for exercise training (feelings of helplessness).
Breakdown of technique.
Poor concentration.
Loss of appetite.
Loss of body weight.
Disturbed sleep often with nightmares or vivid dreams.
Increased susceptibility to injuries.
Menstrual irregularities, even cessation of menstruation.
Susceptibility to infections, especially of the skin & upper respiratory tract.
Increased rates of allergies.
Minor scratches may heal more slowly.
75
what are the principles of exercise training?
- Adaptability
- Specificity
- Overload
- Progression (Stages of Progression)
- Initial Values
- Rest and Recovery
- Interindividual Variability or Individuality
- Diminishing Returns
- Reversibility (Detraining)
76
How long is multiyear plan? and description
2 to 4 years
A 4-yr training plan = quadrennial plan.
77
How long is the annual training plan? and description?
1 year
- Can contain single or multiple macrocycles.
- Divided into preparatory, competitive, & transition periods of training.
78
duration and description of macrocycle ?
several months to a year
Referred to as an annual plan by some authors.
Divided into preparatory, competitive, & transition periods of training.
79
mesocycle duration and describe
2 to 6 weeks
Medium-sized training cycle.
A block of training.
Most common duration = 4 wks.
Consists of microcycles linked together.
80
microcycle duration and describe
*several days to 2 weeks*
Small-sized training cycle.
Can range from several days to 2 wks.
Most common duration = 1 week (7 days).
Composed of multiple workouts.
81
training day
1 day
82
training session
several hours
83
consideration of designing a macrocycle
Set objectives for each microcycle & mesocycle.
Percentages of general, special, & competition–specific training.
Number of training sessions according to the athlete’s available time.
Number of repetitions, sets, intervals, intensity, & load-progression.
Degree of flexibility in changing the training methods when necessary.
84
The # of mesocycles depends on the
athlete’s goal, &
# of sport competitions contained within the period (if applicable
85
it has been shown that (more/less) mesocycles allow for greater training gains in physiological adaptation & performance.
more
86
general considerations to design a microcyle?
1. Perfect technique at submaximal & maximal intensity exercise.
2. Develop speed of short duration.
3. Develop anaerobic endurance.
4. Improve strength.
5. Develop muscular endurance at medium & low loads.
6. Develop muscular endurance with high & maximum intensity.
7. Develop cardiorespiratory endurance with maximum intensity.
8. Develop cardiorespiratory endurance with medium intensity.
87
what is the traditional model of periodization?
- preparatory period
- competition period
- transition period
88
what is the conventional periodization model?
- preparatory period (2 phases : hypertrophy/strength endurance phase and basic strength phase)
- 1st transition period
- competition period
- 2nd transition period (AR)
the main phase of the 1st transition period is
strength/power phase
89
Describe what the periodization periods are
Periodized training plans systematically shift training foci from
– general nonspecific activities of high volume & low intensity toward sport-specific activities of lower volume & higher intensities over a period of many weeks or months to help reduce the potential for overtraining while optimizing performance capacities.
90
what is the basis for varying the program design variables?
The planned implementation of the mesocycles & microcycles within an overall macrocycle is the basis for varying the program design variables.
*it is the intensity & volume assignments of the training & conditioning programs that are manipulated to the greatest extent.*
91
which line describe the training volume in the modification of Matveyev's Model?
purple, so training volume is higher in preparation phase and decline with time
92
which line describe the intensity
blue, so intensity is moderate during preparation phase and increase during competition phase
93
which line describe technique (training)
green, no training technique during preparation phase and its increase as the period increase
94
which period during a cycle is the longest
preparatory
95
when does preparatory period occurs
occurs when there are no competitions & a limited amount of technical, tactical, or sport-specific work.
often corresponds to the off-season of a sport.
- starting point
- longest period
96
conditioning during preparatory period is at which intensity and volume
low intensity and high volume
97
central objectif of preparoty period
Develop a base level of conditioning to increase the athlete’s tolerance for more intense training.
98
preparatory period is subdivided in
general preparatory and specific
99
what is done in general preparatory phase
Typically, occurs early.
Often targets development of a general physical base.
High training volumes, low training intensities.
Larger variety of training means structured to develop general motor abilities & skills.
100
what happen during specific preparatory phase
Expands the athlete’s training base.
Increased emphasis on sport-specific training activities that prepare the athlete for the competitive perio
101
what are the 2 resistance training phase that can be created in the preparatory period?
hypertrophic phase (also referred as the strength Endurance phase; hypertrophy and strength endurance phase are not identical)
and basic strength phase
102
Describe the hypertrophy/strength endurance phase
prep phase: general
training intensity: low to moderate
training volume: High
Sport specific: NO
Primary objectives: (1) Increase lean body mass,
(2) Develop an endurance (muscular & metabolic) base, or
1 and 2.
103
Describe the basic strength phase
prep phase: specific
Training intensity: High
Training volume: low
sport specific: YES
Primary goal: Increase strength of the muscles that are essential to the primary sport movements.
104
which phase is a link between the Preparatory & Competitive periods.
1st transition period
105
resistance training in 1st transition period focus on
développement of strength and power
106
central objectif of 1st transition period
Shift the training focus toward the elevation of strength & its translation into power development
107
what need to be done during the last week of 1st transition period
Reduced volume, intensity, or both to achieve recovery before the beginning of the competition period.
108
what is the main phase within the 1st transition period
strength/power phase
109
resistance training program during 1st transition period involve
-Involves the performance of power explosive exercises at low to very high loads with low volumes.
Load assignments for power exercises do not follow the typical
%RM-repetition relationship, but their relative intensities are elevated during this phase.
Exercises selected in this phase can dictate the loading that is used.
Mixed training (heavy- & low-load training) is warranted.
110
how can we prepare an athlete during competitive period
further increasing strength & power via additional increases in training intensity while decreasing volume.
111
how can we achieve optimum performance
Balance between an adequate volume & intensity of exercise, and reductions in volume, intensity, or both
112
What increases vs. decreases during the period of competitive period?
time spent practicing sport-specific skills & tactics increases dramatically whereas time spent performing physical conditioning activities
113
what are the program type during competitive period
peaking program
maintenance program
114
when do we use peaking program
for sports with competition periods lasting 1 or 2 weeks.
sprinting.
115
when do we use maintenance program
for sports with competition periods lasting many months.
team sports.
116
which period is Sometimes referred to as the active rest or restoration period and long does is last
"second transition period" (Active rest)
Between the competitive period (season) & the next macrocycle’s preparatory period or next annual training plan.
Sometimes referred to as the active rest or restoration period.
-Generally, lasts 1 to 4 weeks.
Recommendation: 4-week maximum, unless injured.
- Focuses on unstructured, non-sport-specific recreational activities performed at low intensities with low volumes.
- May not involve resistance training.
- Allows for injury rehabilitation & physical & mental rest.
117
what is the secondary use of the active rest concept
is the practice of inserting a 1-week break between phases or periods, which is called an unloading week
118
purpose of unloading week
Prepare the body for the increased demand for the next phase.
Many S & C professionals believe that significantly reducing the volume & load assignments will make the athlete less susceptible to overtraining symptoms.
119
applying sport seasons to the periodization periods:
what does an annual schedule include?
off-season,
preseason,
in-season, &
postseason.
120
off-season is done in which period
preparatory
121
off-season last from where to where
Typically lasts from the end of the postseason to the beginning of the preseason
122
describe preseason
after completion of the off-season
leads into the 1st major competition
1st transition period
prepare athlete for subsequent competitive period
123
describe in season
- Competition (in-season) period.
- Contains all the contests scheduled for that year.
- Includes any tournament games.
- Most sports have a long competition season that requires multiple mesocycles arranged around key contests.
- 2 Approaches: Peaking or Maintenance program.
124
Describe postseason
After the final contest.
The second transition period.
Active or relative rest before starting next year’s off-season or preparatory period.
125
What are training variables that can be manipulated to optimize a resistance training program?
Number of sets performed of each exercise,
Number of reps per set,
Exercises performed,
Number of exercises performed per training session,
Rest periods between sets & exercises,
Resistance used for a set,
Type of muscle action performed,
Number of training sessions per day & per week.
126
degree of undulation depend on
How the training variables (volume, intensity & exercise selection) are manipulated over time.
How many time levels are being manipulated (macrocycle, mesocycles, microcycles).
The type of sport (seasonal, climatic).
The level of the athlete with the degree of undulation increasing with the advancement of the athlete.
127
what are the 3 periodization models?
- Classic Linear Periodization Model
- Reverse Linear Periodization
- Undulating (Nonlinear) Periodization Model
128
progression of exercise training over the macrocycle of classic linear periodization model
Begins with high training volume & low intensity gradually progressing to lower volume & higher intensity.
129
main goal of reverse linear periodization model
it is the reverse of the classic linear periodization
the main goal of this model is to maximize muscle hypertrophy or strength endurance.
the goal depends on the repetition range at the conclusion of program; for example, long distance runners could use strength endurance
130
which periodization model can we use with a bodybuilder (hypertrophy)
reverse linear
131
which periodization model involves large fluctuations in the load & volume assignments for core resistance training exercises.
undulating
132
which model follow a less linear scheme
undulating
133
describe undulation periodization model
Intensity & volume are changed from 1 workout to another.
Requires less organization & planning than the other 2 periodization models.
Can be applied to sports that have many in-season contests.
134
Describe the research on periodized strength training programs
- significantly more effective than non-periodized programs for increasing strength, power & athletic performance in both men & women
135
Describe the research for reverse linear periodization
- Reverse linear periodization is more effective for increasing endurance strength than the classic linear periodized model
136
Describe the research for undulating periodized training programs
Undulating periodized training programs are just as effective as linear periodized models for increasing strength, power, & hypertrophy
*In one study, undulating periodization training was more effective than a
linear periodized plan for developing strength
137
Describe Macrocycle for an individual sport
138
study all 4 other research articles from slide 38-41
139
what is the annual phase of soccer calendar?
140
what is the energy expenditure by professional soccer players?
Wednesday is the highest.
energy expenditure on Friday is lowest because game could be on Saturday or Sunday
EXCI 352
flashcards
Decks in class (15)
# Cards
-
CHAP 2112
-
Need analysis64
-
periodization140
-
principle of test selection and administration59
-
administration, scoring and interpretation of selected test75
-
warm-up and flexibility81
-
exercise technique for free weight and machine training50
-
PLYOMETRIC TRAINING99
-
SPEED & AGILITY177
-
ANAEROBIC TRAINING57
-
ENDOCRINE RESPONSES TO RESISTANCE EXERCISE73
-
PROGRAMME DESIGN FOR RESISTANCE TRAINING92
-
AEROBIC ENDURANCE TRAINING114
-
PERFORMANCE-ENHANCING SUBSTANCE155
-
Regulation of skeletal muscle mss41
