Periodization of Training - KINE 377

A comprehensive set of flashcards covering the principles and concepts of training periodization in Kinesiology.

Progressive Overload

Gradual increases in the magnitude of stimulus necessary to continue adaptation.

Specificity

Specific Adaptations to Imposed Demands (SAID), meaning adaptations are specific to the demands placed on the body.

Variation

Alterations in training stimulus needed to prevent stagnation.

Periodization

The planning of training into distinct phases and time periods.

Goals of Periodization

To develop specific abilities, optimize recovery, and reduce the risk of injury and overtraining.

Programming

Structuring of the acute training variables within the periodized plan.

Macrocycle

The largest training cycle that typically lasts from several months to a year.

Mesocycle

A medium-sized training cycle that lasts from 2 to 6 weeks.

Microcycle

A small-sized training cycle ranging from several days to 2 weeks.

General Preparation Phase

Initial phase focusing on developing a broad foundational fitness base.

Specific Preparation Phase

Focused phase on developing skills required for the sport.

Precompetitive Phase

Phase focusing on specific training and tapering before competition.

Competition Phase

In-season phase where the athlete competes and maintains fitness.

Transition Period

Active rest period following the competition season.

General-to-Specific Training

Training that progresses from general skills to those specific to the sport.

Fatigue Management

Strategies used to minimize fatigue during the competitive season.

Tapering

A systematic reduction in training volume and intensity before competition.

Hypertrophy Phase

Focus on muscle growth through higher volume training.

Strength Phase

Focus on increasing strength through high loads and lower volume.

Power Phase

Focus on increasing power and explosiveness utilizing higher intensity.

Strength/Power Phase

High load training for maximum strength, blended with power training.

Peaking Phase

Phase designed to optimize performance at the time of competition.

Maintenance Phase

Maintaining strength and fitness levels during competition.

Active Rest

Fun activities allowing recovery without structured training.

Intensity

Refers to the quality or difficulty of an exercise or training load.

Volume

Total amount of training which includes sets and repetitions.

Training Frequency

How often training sessions are held over a specific period.

Rest Duration

The period of rest between sets or exercises.

Exercise Order

Sequence in which exercises are performed during training.

Phase Potentiation

Training performed in the current phase affects subsequent phases.

Fitness Periods

Different specific time frames (offseason, preseason, in-season) focused on different training goals.

Quadrennial Plan

A training plan lasting 2-4 years typically used for Olympic sports.

Annual Plan

A training plan structured over one year.

Training Variables

Factors such as frequency, intensity, volume, and type of exercise.

Planned Overreaching

A temporary increase in training volume/intensity to stimulate adaptation.

Recovery Duration

Time needed for recovery following strenuous physical activity.

Monitoring-based Training Decisions

Training adjustments made based on systematic monitoring of progress.

Technical Training

Focus on improving skills and techniques specific to a sport.

General Physical Preparation (GPP)

Preparatory phase focusing on overall physical conditioning.

Specific Physical Preparation (SPP)

Phase aimed at enhancing sport-specific skills and performance.

RPE (Rate of Perceived Exertion)

A scale used to measure intensity based on one's perception of effort.

1RM (One-Rep Max)

Maximum amount of weight lifted for one repetition in a given exercise.

Recreational Activities

Non-specific physical activities that promote recovery.

Strength Endurance

Ability to sustain prolonged exercise with moderate resistance.

Agility Training

Training that improves the ability to change direction quickly.

Speed Training

Exercises aimed at increasing movement speed.

Periodized Training Plan

A structured training plan incorporating variations in volume and intensity.

Competition Period

Period where the athlete competes, typically featuring decreased training volume.

Testing Period

Scheduled time to assess athlete performance and readiness.

NCAA

National Collegiate Athletic Association, governing body for collegiate sports.

Recovery Mode

Strategies employed during rest periods to promote recovery.

Active Rest Period

Time post-competition for rest and recovery with low-intensity activities.

Monitoring Techniques

Methods used to assess athletes' training and recovery.

Ongoing Monitoring

Continuous assessment of athlete performance and readiness throughout training cycles.

Training Goals

Specific objectives set for training phases, like strength or power development.

Evidence-driven Timelines

Time schedules based on research and data to guide training adjustments.