Athletic Training & Conditioning - Lecture 13

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Questions and Answers

What is the primary goal of periodization?

  • To avoid physical fatigue
  • To drive physical and metabolic adaptations (correct)
  • To increase the frequency of training sessions
  • To allow for active rest

Which training phase is characterized by high volume and less specialized work?

  • Specific Prep (SP)
  • Transition (Active Rest)
  • General Prep (GP) (correct)
  • Competition (In-Season)

What is a benefit of periodization related to injury risk?

  • It increases the total volume of training.
  • It helps in drastically reducing performance decrements.
  • It decreases the risk of injury. (correct)
  • It eliminates the need for recovery periods.

During which phase is the volume typically lower and intensity higher?

<p>Competition (In-Season) (B)</p> Signup and view all the answers

What is the purpose of the Peaking phase in periodization?

<p>To dissipate fatigue and bring performance to maximum levels (C)</p> Signup and view all the answers

What describes the Transition (Active Rest) phase?

<p>A phase where traditional training is absent but light activity continues (C)</p> Signup and view all the answers

What common issue does periodization help to prevent?

<p>Overtraining symptoms and performance decrements (A)</p> Signup and view all the answers

In which phase does exercise selection become more specific to the sport's performance?

<p>Specific Prep (SP) (B)</p> Signup and view all the answers

What is the main purpose of periodization in training programs?

<p>To enhance adaptation and avoid stagnation (C)</p> Signup and view all the answers

Which of the following describes undulating periodization?

<p>Incorporates multiple adaptations in a non-linear manner (A)</p> Signup and view all the answers

What typically happens during the deload microcycle in a training program?

<p>Reduction in training volume to dissipate fatigue (C)</p> Signup and view all the answers

In long-linear periodization, how does the training goal typically progress?

<p>From extensive workloads to intensive workloads (A)</p> Signup and view all the answers

What is the characteristic of linear periodization?

<p>A single peak performance achieved after a prolonged training block (A)</p> Signup and view all the answers

What should be avoided to prevent accommodation and stagnation in training?

<p>Consistent and repetitive training with no changes (B)</p> Signup and view all the answers

During which phase of training is the intensity generally at its highest for long-linear periodization?

<p>Intensive workloads phase (C)</p> Signup and view all the answers

Who benefits the most from the gradual progression in long-linear periodization?

<p>Young athletes who require time to adapt to stimuli (C)</p> Signup and view all the answers

Match the training phase with its primary characteristic:

<p>General Prep = High volume of less specialized work Specific Prep = More specific exercise selection for the sport Competition = Lower volume, higher-intensity workouts Transition = Period of active rest and recuperation</p> Signup and view all the answers

Match the training phase with its corresponding purpose:

<p>General Prep = Raise levels of preparedness for the sport Specific Prep = Increase work capacity in a specific manner Competition = Maintain strength and prevent injury Transition = Recover after stressful competition or training</p> Signup and view all the answers

Match the periodization benefit with its description:

<p>Avoid performance plateaus = Prevents stagnation during training Decrease risk of injury = Reduces chances of physical harm Fluid plan adjustment = Allows changes based on athlete's needs Reduce overtraining symptoms = Alleviates signs of excessive training stress</p> Signup and view all the answers

Match the training phase with its usual duration:

<p>General Prep = 1 to 3 months Specific Prep = Several weeks Competition = Throughout competitive season Transition = Varies based on athlete's schedule</p> Signup and view all the answers

Match the phase with its typical training focus:

<p>Peaking = Maximize performance levels Competition = Specific exercise selections General Prep = Less specialized workload Transition = Minimal to no traditional training</p> Signup and view all the answers

Match the training phase with typical adjustments in volume and intensity:

<p>Peaking = Lowering volume and maintaining intensity Competition = Higher intensity with lower volume Specific Prep = Higher volume, specific to sport General Prep = High volume across broad exercises</p> Signup and view all the answers

Match the training phase to its strategic timing:

<p>Competitiveness = Aligns with the competitive season Transition = After intense training periods General Prep = Beginning of the training cycle Specific Prep = Before major competitions</p> Signup and view all the answers

Match the primary goal of each training phase:

<p>General Prep = Develop basic conditioning Specific Prep = Enhance sport-specific skills Competition = Optimize performance during competition Transition = Facilitate recovery and prevent burnout</p> Signup and view all the answers

Match the following types of periodization with their characteristics:

<p>Linear Periodization = Progression from Endurance to Strength to Power Undulating Periodization = Multiple adaptations within a program Long Linear Periodization = Gradual progression from extensive to intensive workloads Short Linear Periodization = Quick shifts in training focus</p> Signup and view all the answers

Match the following terms with their correct definitions:

<p>Progressive Overload = Increasing challenges to ensure adaptation Deload Microcycle = Period to dissipate fatigue Supercompensation = Gaining enhanced abilities after recovery Accommodation = Reduced performance due to lack of challenge</p> Signup and view all the answers

Match the following phases of training with their primary focus:

<p>Hypertrophy = High-volume, low intensity Strength = Low-volume, high intensity Power = Explosive movements with maximal intensity Endurance = Sustained efforts with moderate intensity</p> Signup and view all the answers

Match the following adaptations with their training goals:

<p>Extensive Training = Building a base of fitness Intensive Training = Developing maximum strength Power Training = Enhancing speed and explosiveness Endurance Training = Increasing aerobic capacity</p> Signup and view all the answers

Match the following programming concepts with their examples:

<p>Mesocycle = 4-week training block Microcycle = Weekly training plan Goal Specific Range = Targeting a specific performance outcome Loading Cycle = Incremental increases in training volume</p> Signup and view all the answers

Match the following training principles with their implications:

<p>Avoid Accommodation = Ensure continuous adaptation Risk of Setback = Exposure to too much challenge Challenge Training = Focus on progressive increases Fatigue Management = Implementing rest periods effectively</p> Signup and view all the answers

Match the following training approaches with their intended benefits:

<p>Long Linear Periodization = Best for young athletes Undulating Periodization = Allows multiple peaks Progressive Overload = Prevents stagnation and accommodation Deloading = Aids in recovery and performance improvements</p> Signup and view all the answers

Match the following concepts of periodization with their training strategies:

<p>Progressing Towards One Peak = Linear Periodization Changing Focus Month to Month = Undulating Periodization Year-long Development = Long Linear Periodization Rapid Adaptation = Short Linear Periodization</p> Signup and view all the answers

Flashcards

Periodization in Training

A planned approach to training that changes over time to improve performance and avoid plateaus.

General Prep (GP)

High-volume, less specialized training phase to build overall fitness; typical duration of 1-3 months.

Specific Prep (SP)

High-volume phase with exercises more specific to the sport, to raise work capacity.

Competition Phase

Lower volume, higher-intensity training focused on maintaining fitness and preventing injuries during competition.

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Peaking Phase

Short phase at the end of a mesocycle; focused on maximizing performance by lowering volume and often increasing intensity.

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Transition Phase

Active rest phase to recover from competition/training; characterized by reduced traditional training, but with some activity.

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Periodization Benefits

Avoids plateaus, reduces injury risk, minimizes overtraining symptoms, and helps align team plans effectively.

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Macrocycle

The entire training plan, usually several months to a year long, including preparatory, competitive, and transition periods.

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Periodization Variables

Factors influencing training programs, often manipulated to achieve specific adaptations, typically volume and intensity.

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Linear Periodization

A training program that gradually transitions from endurance to strength, and then to power over a broader period of time.

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Undulating Periodization

A training program with multiple adaptations that shift between different training goals within the program (strength, endurance, etc.) rather than linearly progressive.

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Progressive Overload

The principle of gradually increasing training demands over time to promote adaptation in athletes.

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Deload

a planned reduction in training volume and intensity, aiming to restore energy and prevent overtraining.

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Long-Linear Periodization

A type of periodization in which training gradually increases from extensive workloads (high volume/low intensity) to intensive workloads (low volume/high intensity).

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Why Periodize?

Periodization helps prevent performance plateaus, reduce injury risk, minimize overtraining symptoms, and align team plans.

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What does Periodization involve?

Periodization uses planned phase changes and cycles in training to drive physical and metabolic adaptations for improved performance.

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What's a Macrocycle?

The entire training plan, spanning several months to a year, includes preparatory, competitive, and transition periods.

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General Preparation (GP) Phase

Focuses on high-volume, less specialized work, lasting 1 to 3 months, to build overall fitness.

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Specific Preparation (SP) Phase

Continues with high volume, but exercises become more sport-specific, raising work capacity for the athlete's specific activity.

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Competition (In-Season) Phase

Lower volume, higher-intensity training with sport-specific exercises to maintain fitness and prevent injuries during competition.

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Transition (Active Rest) Phase

Recovery period after intense competition or training, characterized by reduced traditional training but still involving some activity.

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Accommodation Stagnation

When the body adapts to the same training stimulus, leading to a lack of improvement.

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Deload Microcycle

A planned period of reduced training volume and intensity to recover and prepare for the next training phase.

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Supercompensation

The body's ability to recover from training and become stronger than before the training period.

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Study Notes

Athletic Training & Conditioning - 3F03, Lecture 13

  • Periodization is the planned application of phase changes and cycles in programming to improve performance and metabolic adaptations.
  • It spans several months to a year.
  • The plan includes preparatory, competitive, and transition periods.

Why Periodization?

  • Prevents performance plateaus.
  • Reduces performance decrements.
  • Decreases risk of injury.
  • Reduces signs and symptoms associated with overtraining.
  • Allows coaches and staff to be on the same page.
  • Balances monthly to annual team plans.
  • The plan is adjusted as needed.

Overview of Training Phases

  • An annual training plan structured into a macrocycle, with preparatory, competition, and transition periods.
  • Training periods are broken down into preparatory periods, second transition periods, competition periods, and second transition periods.
  • Specific training periods include off-season, pre-season, in-season, and post-season.

Periodization Cycle Hierarchy

  • Quadrennial Cycle: A multi-year plan lasting more than four years.
  • Macrocycle: The complete training period of less than one year.
  • Mesocycle (Phase): A singular training cycle or block, lasting 3-4 weeks.
  • Microcycle: The structural unit of a mesocycle, lasting one week.
  • Workout: The structural unit of a microcycle.

Defining the Phases

  • General Preparation (GP): High volume of less specialized work lasting 1-3 months.
  • Specific Preparation (SP): Relatively high volume phase prioritizing sport-specific exercises to increase athletic work capacity.
  • Competition (In-Season): Lower volume, higher intensity focused on specific exercises for maintaining athletic abilities and preventing injuries.

Defining the Phases cont'd

  • Peaking: A climactic phase at the end of a mesocycle, aimed at maximizing performance. Characterized by lower volume and maintained or potentially increased intensity.
  • Transition (Active Rest): A recovery phase after intense competition or training to prepare the athlete for future training. Characterized by no traditional training but some activity.

What are the Variables of Periodization?

  • Phase Objectives: General preparation (strength-endurance), specific preparation (basic strength), competition (strength & power), peaking (maintenance).
  • Variable: Intensity (High, moderate, low ), Volume (High, moderate, low).
  • Repetitions: 8-20, and 4-6 (general preparation).
  • Sets: 3-5, 3-5, 3-5 and 1-3 (General, special, competition, peaking).
  • Sessions/Day: 1-3, 1-3, 1-2, 1 (sessions).
  • Days/Week: 3-4, 3-5, 3-6, 1-5.

Review Adaptation Principle

  • Adaptation is achieved through a series of phases: alarm, resistance, supercompensation, and potentially overtraining.
  • This system is based on introducing stressors, adapting, and reaching a new baseline.

Progressive Overload in Action

  • Avoid stagnation; without challenge adaptation does not occur; too much risk for a setback.

Types of Periodization

  • Linear Periodization: Progression from endurance to strength to power, over a defined training time, towards a peak.
  • Undulating Periodization: Adaptations in the program are not linear (different aspects emphasized in different phases). Multiple peaks, scheduling with other aspects, like practices, jobs and school.

Example of Linear Periodization

  • 4-week mesocycle.
  • 3 summated/loading microcycles with gradual increase in volume and/or intensity.
  • 1 deload microcycle, useful for supercompensation and fatigue recovery, by reducing volume.

Adaptations of Periodization

  • Long Linear: Intensity increases within mesocycles with a specific target range. Transition from extensive workloads (high volume, low intensity) to intensive workloads (low volume, high intensity).
  • This is useful for young athletes.

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