Strength and Conditioning Exam 2

What is periodization?

Guide or framework or goals related to the sport. To maximize peak performance for the athlete without over training or injury.

What is the periodization made up of?

Training goals, timelines, and fitness periods

What does periodization leads to?

Programming

What is programming?

Its are training variables. Ex: sets, reps, and exercises, frequency, volume, and etc for us to accomplish what we did in our periodization.

What is the first phase of General Adaptation Syndrome?

Alarm Phase: the initial phase of training, when stimulus is first recognized and performance generally decreases in response to fatigue.

What the second phase on the General Adaptation syndrome?

Resistance phase: in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline.

What is the third phase of the General Adaptation Syndrome?

Supercompensation phase: new level of performance capacity that occurs in response to the adaptive response found in step 2.

What is the fourth phase of the General Adaptation Syndrome?

Overtraining phase: stressors are too high, performance can be further suppressed and overtraining syndrome can result.

What is the stimulus fatigue recovery adaptation theory?

A chart that follows a line of training stimulus.

Acute response leads to fatigue then recovery leads to increase performance which leads to overcompensation then detraining leading to involution; which is preparedness and performance.

What is the Fitness- Fatigue Paradigm?

fatigue will dissipate faster than performance leading to performance being better than before.

What dictates how much time it takes for fatigue to dissipate?

type of training, volume and intensity of anaerobic or aerobic. experience with that type of training.

Parallel model:

All the training factors are trained equally. Good for beginners.

Sequential model:

Only training one factor for a period of time. It could be a week, a month, or a few months, etc.

Emphasis model:

Focus on one training factor but doing a little of the other training factors.

What the periodization models for a beginner look like?

Off-season: high volume training, medium intensity, and low sport related training.

Pre-season: a decrease in volume training, increase in intensity, and increase in sport related training.

In-season: low volume, plateau in intensity training, and increase in sport related training.

Post-season: low volume, drop in intensity and technique training.

The squiggles in the lone is the daily, microcylce and mesocycles fluctuations on training intenrity.

What strength training focus in the off-season phase in the annual plan overview?

Hypertrophy, Active rest, Basic strength .

What strength training focus in first transition in the annual plan overview?

Focuses on more sport specific training and power training.

What strength training focus in competitive on the annual plan overview?

maintenance training

What strength training focus in transition on the annual plan overview?

Active recovery

What is traditional periodization?

Referred to as linear but periodization can not be linear.

What is non-linear periodization?

undulating or daily undulating periodization.

What is deloading?

After training hard your lessen the load for a week to help with recovery and then adapt to perform at a new level. Increase out baseline. Too much of it leads to detraining which is bad.

Why would you have back-to back unloading weeks at the end of the season?

Tapering at the train load to maximize performance.

What percentage is unloading/deloading?

10-20% decrease in training load.

What percentage is tapering?

20-60% decrease in training load.

What is a Mesocycle?

2-6 week period of time training block.

What is specificity training principle?

doing the actions that trains your body for the things you want to get good at.

What is overload training principle?

As volume load increase; fatigue levels increase, but around microcyte 4 the volume load decrease and fatigue decrease but performance increase.

What is progression training principle?

specific to training goals.

What is it when the hips, knee, and ankle all extended?

Triple extension

If the training goal is maximal strength what the movement trained and the exercise examples?

extension of hips, legs, and ankles

back squat, front squat, split squat, deadlift, hex bar deadlift, lunge, step up.

If the training goals is ballistic lower-body strength what the movement trained and the exercise examples?

extension of hips, legs, and ankles

mid-thigh pull, hang pull, power clean and snatch jerk, jump shrugs, hex bar jumps, jump squats.

What doe you need to consider when designing a program.

Need analysis: analysis of the sport/athlete

Exercise selections

Training frequency

Exercise order

Training load and repetitions

Volume

Rest periods.

What are the types of exercise selections?

Core/main: specific, compound movement ( multiple large muscle groups) multi-joint, highly fatiguing. EX: back squat

Assistance: focus on one muscle group, single joint. Ex: leg extension

Structural: axial loading

Power: explosively or high velocity movement

What is a sport specific exercise?

exercise the mimic the sport.