Cscs Test Prep Chapter 19

Front 1

Periodization

Back 1

Preplanned. Systematic

Variations in Training: Specificity, Intensity, Volume

Organized in Periods/Cycles

Front 2

General Adaptations Syndrome (GAS)

Back 2

Manner in which the human body reacts to stress

Three Stages of Stress:
1. Alarm
2. Resistance
3. Exhaustion

Front 3

Alarm/Shock Phase

Back 3

When body experience new stress/ore intense stress than previously applied

several days - serval weeks

Excessive soreness, stiffness, temporary drop in performance

Front 4

Resistance Phase

Back 4

Phase in which the body adapts to the stimulus

Returns to More functional state

Neurological Adaptations

Muscular adaptations to stresses

SUPERCOMPENSATION

Front 5

Supercompensation

Back 5

Neuro adaptation

Muscle adaptation to biomechanical, structural, and mechanical adjustments

Leads to Increase sports performance

Front 6

Exhaustion Phase

Back 6

When stress is excessive

Same symptoms as alarm phase (fatigue, soreness, etc)

Athletes loses the ability to adapt to the stressor

Front 7

Macrocycle

Back 7

Largest division of Periodization

Typically entire training year (also few month - to few years)

Front 8

Mesocycle

Back 8

Inside Macrocycle

Lasting several weeks to several months

Front 9

Microcycle

Back 9

Inside Mesocycles

One week Long (up to four weeks long)

Front 10

Preparatory Period

Back 10

Usually longest

During period of year with no competitions

Limited sport-specific skill or game-strategy

MAJOR EMPHASIS: Establish base level of sports conditioning, and Increase tolerance to higher intensities

Low Intensities, High Volumes

Front 11

Hypertrophy/Endurance Phase

Back 11

During early stages of Preparatory period

1-6 weeks

Low Intensity - High Volume

Goals of the Phase: Increase LBM or Develop Enduranc, (Muscular/Metabolic Base) or both

Intensity: Low (50-75% 1RM)

Volume: Moderate (3-6 sets, 10-20 repetitions)

Front 12

Basic Strength Phase

Back 12

Later in the prep phase

Goal: Increase the strength of the muscles essential to the primary sports

Intensity: High (80-90% 1RM)

Volume: Moderate (3-5 sets, 4-8 reps)

Front 13

Strength/Power Phase

Back 13

Last stage of the Prep Phase

All phases (aerobic, anaerobic, plyometrics, resistance) at near competition intensity

Intensity: High (75-95% 1RM)

Volume: Low (3-5 sets, 2-5 Reps)

Front 14

First Transition Period

Back 14

Between Preparatory and Competitive Periods

Break between High Volume and High Intensity Training

Provides one week of lower intensity , and volume

Prior to Competition Phase

Front 15

Competition Period

Back 15

Goal: Peak Strength/Power and Maintenance

Increase in training Intensity w/ decrease in volume

Peaking Intensity: Very High (>93% 1RM)

Peaking Volume: Very Low (1-3 sets, 1-3 reps)

Maintenance Intensity: Moderate (~80-85% 1RM)

Maintenance Volume: Moderate (2-3 sets, 6-8 reps)

Front 16

Second Transition Period/Active Rest/Restoration

Back 16

Between competition phase and preparatory phase

Active Rest/Restoration

1-4 weeks

Focus: unconstructed, non-sport specific recreation

Low Intensity, Low Volume

Resistance Training Optional

Front 17

Unloading Week

Back 17

Inserting a One-week break between long phases

Prepare body for increased demand of the next phase/period

Front 18

Periodization Periods

Back 18

Offseason

Preseason

In-Season

Postseason

Front 19

Linear Periodization

Back 19

Traditional Resistance Training Periodization model

Due to gradual, progressive mesocycle

Front 20

Undulating/Non-Linear Periodization

Back 20

Large daily fluctuations in Load and Volume for Core Exercises

may improve strength greater than linear

Prevent neuro-fatigue