Chapter 14 Study Guide (chandler)

Typically, an 8 to 14 day _______ is constructed at the end of the pre-competitive subphrase to stimulate a super-compensation of both preparedness and performance

taper

Though _______ variation is a key component of a periodized training program, it should never be applied randomly or excessively

variation

Describe the steps taken in planning a periodized program

1. Determine the multiyear training objectives 2. Establish the annual training plan 3. Break each macrocycle into phase and subphases 4. Establish the mesocycle structures 5. Determine the microcyle structures 6. Design the individual training day 7. Plan the training session

What are the general goals of using a periodized training plan?

1. Optimizing the athlete's level of performance at predetermined time points 2. maximizing specific physiological and performance adaptations with structured training interventions 3. reducing the athlete's overtraining potential 4. developing the athlete over the long term

Describe the summated microcycle model of periodization.

A method of sequencing and integrating training variation into the periodized plan, which may be of particular use with more developed athletes who can tolerate greater training stress. In this model, the mesocycle block is typically 4 weeks long and follows a 3:1 loading pattern (the first 3 microcycles increase in overall workload and the 4th week is unloading week)

Why might the classic model of periodization be disadvantageous when working with intermediate and advanced athletes?

Classic model- based on one competitive cycle. dis: doesn't allow you to work on anyone training factor because you are working on everything at once. Can't take advantage of someone who is in great condition in improving status. Can cause a lot of fatigue. Increased # of competition makes difficult to apply model

As a whole, the general loading paradigm across the macrocycle moves from higher intensity during the preparatory phase toward higher volume training during the competitive phase.

False; higher volume and higher intensity

In a periodized training program, only the volume and intensity should be varied.

False; intensity, volume, training focus, exercise selected, mode of training, and the density or frequency of training can all be varied

The smallest and most basic training structure is the mesocycle

False; microcycle is the smallest and most basic training structure

What are the characteristics of the accumulation phase of training?

High training volumes and lows, longer training sessions, elevates general fitness (+), provides training base of subsequent blocks (+), can cause higher levels of fatigue (-)

Which mesocycle is 2 to 4 weeks in duration and is designed to translate the adaptations and skills developed in the preceding block into sport-specific characteristics that allow for the elevation of preparedness?

Transmutation

Which mesocycle structure is designed to develop an overall fitness base with the use of substantial workloads that target basic athletic abilities such as muscular strength, anaerobic endurance, or aerobic endurance?

accumulation

A track athlete who competes in both an indoor and outdoor season would use what type of annual training plan structure?

bicycle

What phase of training is used to elevate or maintain the physiological and sport-specific skills developed in the previous phase of training while concurrently increasing the athlete's level of preparedness and performance at key time points established in the annual training plan?

competitive phase

What is the first step in the process of making a periodized training plan?

determine the multiyear training objectives

Which of the following is not a characteristic of the realization phase?

elevates general fitness

Which subphase has a primary focus of establishing a general physical training base by utilizing a large variety of training means that target the development of general fitness and motor abilities or skills that are undertaken for relatively higher volumes and lower intensities?

general preparatory

the annual training plan is often used interchangeably with the term

macrocycle

Which subphase is designed with the express purpose of elevating the athlete's overall levels of preparedness and optimizing competitive performance and culminates with the primary competition or tournament contained in the macrocycle?

main competitive

What is the final step in the process of making a periodized training plan?

plan the training session

Preseason games would occur during which phase of the annual training plan?

precompetitve

Generally, _________ are structured for the preparation of Olympic athletes but also are used for the development of both high school and collegiate athletes.

quadrennial training plan (4 year plan)

Which microcycle structure contains sudden increases in training load applied in conjunction with high training volumes and has the potential to induce specific physiological and performance gains?

shock

Which subphase is used to translate basic fitness characteristics into more sport-specific fitness, motor abilities, and technical abilities by using periods of higher-volume training coupled with periods of high-intensity training?

specific preparatory

the density or number of training sessions contained within each day is largely dependent upon

the athlete's level of development, the time allotted for training, and the goals established by the training plan.

An individual _______ can contain one or more interconnected training session(s) constructed to meet the goals and demands established by the microcycle

training day

The smallest training unit is the individual _______

training day

Which phase of training typically lasts 2 to 4 weeks and is designed to refresh the athlete physically and mentally while performing a significantly reduced training load that targets the maintenance of fitness and minimizes the emphasis on sport specific skills?

transition phase

It is generally accepted that training days that contain multiple smaller training sessions result in a greater training effect and allow for a greater level of training variation.

true

Once strength is increased, the potential to develop power and speed characteristics is enhanced.

true