Cscs - Chapter 19

Front 1

To promote long-term training and performance improvements, a preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles withing a overall program design is needed and is refered to as _______.

Back 1

periodization

Front 2

A 3-stage response to stress is known as the ___ ___ ___. The three stages are:

Back 2

General Adaptation Syndrome (GAS)
(1) Alarm Phase (reaction)
(2) Resistance Phase
(3) Exhaustion Phase

Front 3

When the body experiences a new stress or more intense stress than previously experienced (lifting heavier weights, etc) the body experiences shock. It may last several days or weeks. Soreness, stiffness, and a temporary drop in performance may occur. This phase in the GAS is called the ___ phase.

Back 3

alarm (reaction)

Front 4

The ____ phase of the GAS is when the body adapts to the new stressors that have been placed on it and returns to more normal functioning. The athlete relies on neurological adaptations to continue training while the muscle adapts. This phase of adaptation is called ______.

Back 4

resistance, supercompensation

Front 5

The ___ phase of the GAS is when stress persists for an extended time and symptoms of fatigue and soreness reappear and the athlete loses the ability to adapt to the stressor.

Back 5

exhaustion

Front 6

The traditional periodization model breaks down the program into these 3 cycles:

Back 6

(1) Macrocycle - constitutes the entire training year but may also be a period of many months up to 4 years
(2) Within the mesocycle are 2 or more mesocycles - each lasting several weeks or months
(3) Each mesocycle is divided into 2 or more microcycles - one week to 4 weeks long depending on the programs

Front 7

Periodization involves shifting training priorities from ___-___-specific activites of high volume and low intensity to ___-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance.

Back 7

non-sport, sport

Front 8

The 4 major divisions of training for the traditional periodization model are:

Back 8

preparatory, first transition, competition, and second transition

Front 9

The ___ period in a program is usually the longests and occurs during the time of year when there are no competitions and only a limited number of sport-specific skill practices. Base level of conditioning to increase tolerance for more intense trainng. Low intensity to high volume. Technique is not emphasized during this time.

Back 9

preparatory

Front 10

3 phases within the preparatory period of a periodization training program in order:

Back 10

hypertrophy/endurance phase, basic strength phase, the strength/power phase

Front 11

The ____/____ phase in the preparatory period occurs during the early part and may last _-_ weeks. Very low intensity(50-75% of 1RM) with very high volume (3-6 sets, 10-20 reps).

Back 11

hypertrophy/endurance, 1-6

Front 12

Later in the preparatory period, the aim of the ___ ___ phase is to increase strength of the muscles essential to the primary sport movements. High intensity (80-90% of 1RM) and moderate volume (3-5 sets, 4-8 reps)

Back 12

basic strength

Front 13

The last stage of the preparatory period is the ____/____ phase. Sprint training to near competitive speeds, plyometric drills, resistance training involves power/explosive exercises at high loads (75-95% of 1RM) and low volumes (3-5 sets, 2-5 reps).

Back 13

strength/power

Front 14

The ___ ___ period is between the preparatory and competitive periods to denote the break between high-volume training and high-intensity training. Often this period provides one week of lower intensity, lower volume, or a combo of both before the beginning of the competition period.

Back 14

first transiition

Front 15

The ___ period is to peak strength and power through further _____ in training intensity with additional ____in training volume. ____ technique and game strategy increases dramatically as time spent in physical conditioning decreases proportionally.

Back 15

competition, increases, decreases.

Front 16

In general the competition period is characterized by very ___ intensity and very __ volume training. The mesocycle will place the athlete in peak condition for only about _ weeks; trying to overextend this will inevitably result in overtraining.

Back 16

high, low, 3

Front 17

Competition period for peaking athletes use very high intensity (greater than __% of 1RM) and very low volume (1-3 sets, 1-3 reps), for maintenance athletes moderate intensity (__-__% of 1RM) and moderate volume (2-3 sets, 6-8 reps)

Back 17

93, 80-85

Front 18

Between the competitive season and the next marcocycle's preparatory period is the ___ ___ period aka active rest or restoration. Last _-_ weeks and focuses on unstructured, non-sport specific recreational activities performed at low intensities and low volumes and may not involve resistance training.

Back 18

second transition, 1-4

Front 19

In the second transition period the practice of inserting a one-week break between long phases (3 weeks) or periods is called the _____ week and it is to prepare the body for the increased demands of the next phase.

Back 19

unloading

Front 20

The __-___ period is between the postseason and 6 weeks (varies greatly) prior to the first contest of the next year's season. It includes most of the preparatory period and can be divided into multiple or shorter mesocycles if overly long (16-24 weeks)

Back 20

off-season

Front 21

The ____ period is after the off-season and before the frist contest, and commonly contains the late stages of the preparatory period and the first transition period.

Back 21

preseason

Front 22

The ____, or in-season, period contains all the games and tournaments during the scheduled year. If this period is long in can be divided multiple _-_ week mesocycles that peak the athlete's performance for the most critical games or can be a maintenance approach with ____ intensities and __ to ___ volumes.

Back 22

competitive, 3-4, moderate, low to moderate

Front 23

The ___ or ___ ___ period occurs after the final contest and provides active or relative rest before the start of the next year's off-season or preparatory period. In addition shorter active rest periods could be used throughout the macrocycle, not just during the postseason.

Back 23

postseason, second transition

Front 24

The traditional resistance training periodization model is often referred to as ____ due to the gradual, progressive mesocycle increases in intensity over time.

Back 24

linear

Front 25

An alternative to the linear resistance periodization model is the ____ or ____ model in which large daily (within the week or microcycle) fluctuations in the load and volume assignments in core exercises.

Back 25

undulating, nonlinear

Front 26

Testing should also be performed at the end of the ___-___ to evaluate the program, to chart improvements, to discern areas requiring additional training and attention, and to provide foundational information for designing the preseason program. ____ training component holds higher priority in this season as well and a split routine of _ or more training days per week.

Back 26

off-season, Resistance, 4