Chapter 23 - Resistance Training for Clients Who Are Athletes: Periodization

Vocabulary flashcards covering key terms and concepts from the notes on periodization and resistance training for athletes.

Periodization

A systematic organization of training into cycles (macro-, meso-, and microcycles) to optimize adaptations and sport performance.

General Adaptation Syndrome (GAS)

The three-stage response to stress: Alarm, Resistance, and Exhaustion, through which training adaptations occur.

Alarm Stage

Initial response to a novel or intense stress, causing fatigue, soreness, or reduced performance.

Resistance Stage

The body adapts to the stimulus and returns toward normal function if the load is appropriately structured.

Exhaustion Stage

Overreaching or overtraining when stress exceeds recovery capacity, impairing performance.

Overload Principle

Increasing training stress (intensity, frequency, volume, or variation) to stimulate adaptations.

Specificity of Training

Training outcomes depend on matching the program to the sport’s metabolic and biomechanical demands.

Macrocycle

An overarching training period (often a year) comprising multiple mesocycles.

Mesocycle

A subcycle within a macrocycle, typically spanning weeks to months.

Microcycle

A short cycle within a mesocycle, often lasting one week.

Hypertrophy Phase

A phase focusing on increasing muscle size via moderate load and higher volume.

Strength Phase

A phase aimed at increasing maximal muscular strength with higher loads and moderate reps.

Maximal Strength/Power Phase

A phase emphasizing very high loads with low reps (max strength) and explosive movements (power).

Competition/Peaking Phase

A phase to attain peak strength and power through very high intensity and very low volume.

Active Rest Phase

A recovery period with limited low-volume activities to promote rest and mental refreshment.

OPT Model

NASM’s Optimum Performance Training model outlining Stabilization, Strength Endurance, Hypertrophy, Maximal Strength, and Power.

Stabilization Endurance (OPT)

Phase 1 of the OPT model: low-to-moderate intensity with emphasis on form and stability.

Strength Endurance (OPT)

Phase 2 of the OPT model: moderate intensity with higher volumes to improve durability and strength.

Hypertrophy (OPT)

Phase 3 of the OPT model: increased volume and repetition ranges to promote muscle growth.

Maximal Strength (OPT)

Phase 4 of the OPT model: high loads with lower reps to maximize force production.

Power (OPT)

Phase 5 of the OPT model: high-speed, high-intensity work to develop explosive power.

Off-season (NASM)

NASM period for base development, often progressing through stabilization, endurance, hypertrophy, strength, and power using specific %1RM ranges.

1RM (One-Repetition Maximum)

The maximum weight that can be lifted for a single repetition; gold standard for strength assessment.

RM Target

Using a prescribed number of repetitions and selecting the heaviest load that allows that rep count.

RM Target Zone

A range of repetitions (e.g., 3RM–5RM) used to guide load selection within a given zone.

Traditional Periodization

Gradual increases in intensity with gradual decreases in volume across mesocycles; minimal set/rep variation within microcycles.

Undulating Periodization

A model that varies intensity and volume within the week (or microcycle) for core exercises.

Core Exercises

Primary multi-joint lifts that should be prioritized in periodized programs.

Load

The weight lifted in an exercise; a key driver of repetitions and adaptations.

Repetitions (Reps)

The number of times an exercise is performed in a set.