ESS 407 FINAL

What are the three responses to training stress for general adaptation syndrome (GAS)?

1. alarm

2. resistance

3. exhaustion

A ____ is typically an entire training year, but may also be a period of many month up to four years (for olympic athletes).

macrocycle

A ____: Two or more cycles within the macrocycle, each lasting several weeks to several months

mesocycle

A ____: Typically one week long but could last for up to four weeks, depending on the program

microcycle

Applying sport seasons to periodization periods: select all the types of seasons in sports:

pre season, in season, post season, off season

Type of periodization that is traditional resistance training periodization model with gradually progressive mesocycle increases in intensity over time:

linear

A periodization model alternative that involves large fluctuations in the load and volume assignments for core exercises

undulating or non linear

A____: generally consists of several hours of training. if there workout includes > 30 minutes of rest between bouts of training, it would comprise of multiple sessions

training session

A ____: one training day that can include multiple training sessions is designed in the context of the particular microcycles its is in.

training day

A ____: the overall training plan can contain single or multiple macrocycles is subdivided into various periods of training including prepatory, competitive, and transition periods

annual training plan

The type of training that is often referred to as “conjugate”. This type of training is used to raise all levels at the same time

concurrent

What type of periodization is the below program using

Week 1- 60%- 3×10

Week 2- 65%- 3×10

Week 3- 70%- 3×6

Week 4- 75%- 3×6

linear

What type of periodization is the below program using:

Week 1: 65, 75, 85- 3×5

Week 2: 70, 80, 90-3×3

Week 3: 75, 85, 95- 5, 3, 1

Week 4: 50- 2×5

wendlers 5/3/1 program

What type of periodization program in the following?

Back Squat: 70%, 80%, 75%, 92.5%

Bench Press: 80%, 75%, 92.5%, 70%

Deadlift: 75%, 92.5%, 70%, 80%

Military press: 92.5%, 70%, 80%, 75%

undulating or non linear

provide what benefit you believe a linear periodization the training program will provide

good for beginners and a one moment peak

Provide what benefit you believe a, undulating training program will provide:

better recover, less burnout, lower intensity days