Deck 14: Periodization of Training

Question 1

A macrocycle generally progresses as:

A) low volume to high volume
B) low/moderate volume to high volume to low volume
C) high volume to low volume
D) high volume to low volume to high volume

Answer 1

B

Question 2

General preparation is a training phase usually associated with:

A) macrocycles
B) microcycles
C) macro- and meso-cycles
D) meso- and micro-cycles

Answer 2

C

Question 3

Heavy- and light-day training refer to aspects of the:

A) macrocycle
B) mesocycle
C) microcycle
D) annual training plan

Answer 3

C

Question 4

Sequenced periodized training deals with:

A) placing large-muscle-mass exercises before small-muscle-mass exercises in the training session
B) always using a warm-up
C) using one phase of training to potentiate the next phase
D) prioritizing the order of exercises in the training session

Question 5

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?

A) transition phase
B) preparatory phase
C) competitive phase
D) realization phase

Question 6

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

A) monocycle
B) bicycle
C) tricycle
D) quadrennial training plan

Question 7

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

A) competitive phase
B) transition phase
C) preparatory phase
D) realization phase

Question 8

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 which allow for the elevation of preparedness?

A) accumulation
B) realization
C) transition
D) transmutation

Question 9

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

A) general preparatory
B) specific preparatory
C) precompetitive
D) main competitive

Question 10

Which sub-phase 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?

A) general preparatory
B) specific preparatory
C) precompetitive
D) main competitive

Question 11

Which sub-phase 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 macro-cycle?

A) precompetitive
B) specific preparatory
C) general preparatory
D) competitive

Question 12

Which meso-cycle 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?

A) accumulation
B) transmutation
C) realization
D) transition

Question 13

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

A) determine the multi-year training objectives
B) establish the annual training plan
C) break each macrocycle into phases
D) break the annual training plan into macrocycles

Question 14

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

A) establish the mesocycle structures
B) determine the microcycle structures
C) design the individual training day
D) plan the training session

Question 15

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

A) reduced training loads
B) elevates general fitness
C) elevates performance levels
D) induces recovery

Question 16

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

Question 17

Typically, an 8- to 14-day _____________is constructed at the end of the precompetitive sub-phase to stimulate a super compensation of both preparedness and performance.

Question 18

The smallest training unit is the individual __________________.

Question 19

In a "traditional" periodization scheme, the longest phase of variation is the ____________.

Question 20

____________ is a stagnation in progress due to a lack of variation in training variables over long training blocks.

Question 21

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

Question 22

The smallest and most basic training structure is the mesocycle.

Question 23

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.

Question 24

A general modification to the periodized program that is typically used for seasonal sports is the competition phase is prolonged and the peaking phase removed.

Question 25

The annual training plan is often used interchangeably with the term quadrennial training plan.

Question 26

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

Question 27

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

Question 28

Describe the steps taken in planning a periodized program.

Question 29

What are the characteristics of the accumulation phase of training?

Question 30

Explain the concept of step loading and how it is applied in program design.