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ISSA Unit 15 - Periodization

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    1: What is “periodization” explain with an example?

    Periodization is the way training is broken down into specific time periods called “macrocycles”, “mesocycle,” and “microcycles.” for example, split-training

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    2: What is the law of individual differences?

    training must increase in intensity over time progressively for adaptation to occur.

    3: Explain how Hans Selye’s GAS principle relates to periodization

    Periods of high intensity must be followed by periods of low or no intensity’ If you only complete one hard workout, adaptation for larger muscles will take weeks.

    4: How do overtraining and overreaching differ?

    Overreaching is a build-up of exercise stress resulting in a short-term decrement in performance ability
    Overtraining is a build-up of exercise and/or non-training stress resulting in a long term decrement in performance ability.

    5: What is excessive training and in what ways can it be prevented?

    Excessive training refers to the training in which the volume, the intensity, or both are increased too quickly and without proper adequate adaptation.
    this is prevented by mindful management of adaptation and progression.

    6: Describe some physiological indicators of sympathetic and parasympathetic overtraining

    increased blood pressure, decreased appetite, decreased body mass, disrupted sleep, emotional instability, and elevated BMR

    7: What is the typical length of time DOMS lasts?

    12-48 hours post-workout

    8: What is catabolism and anabolism and their role ln overtraining

    Overtraining leads to more catabolism (tissue break-down) than anabolism (tissue build-up)

    9: Name some symptoms of overtraining?

    Decreased performance
    Increased infections
    Elevated heart rate
    Loss of body mass
    Chronic Fatigue
    Physiological staleness

    10: What are the 3 phases of recuperation and what takes place in each?

    Phase 1: Pre-Training Recovery. The application of pre-training recuperative techniques will ensure not only better training performance, but more effective post-training recovery as well
    Phase 2: Recovery During Training. The recovery process starts every time you cease work – that means between the positive and negative portion of each rep, between reps, between exercises, and between workouts
    Phase 3: Post-Training Recovery. These methods are designed to assist the body in rapidly accelerating the recovery process when it is needed most: directly after training.

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    11: List the ideal order and progression of exercises in an exercise routine

    l. Psychological training (visualization, concentration, etc.)
    ll. Warm-up
    lll. Flexibility training
    lV. Non-linear speed-strength training
    V. Linear speed training
    Vl. Explosive training
    Vll. Multiple-joint movements
    Vlll. Single-joint movements
    X. Cooldown
    Xl. Application of recommended therapy

    12: Describe foundational training and the stage in which it is used in a periodized program

    The main purpose of foundational training is to strengthen weaknesses, recover from any injuries and develop a “foundation” of strength in all muscles, tendons, Ligaments and health and fitness. Usually, this involves training for limit strength, but it can also include the most nonspecific components of fitness involved in your sport. Because limit strength is not a major component of any sport other than powerlifting (although important), it is usually the main focus of this period. For this reason, we are providing a powerlifter’s “peaking cycle”

    13: Describe functional training and its recommended use in a periodized training program

    Functional training aims to develop or rehabilitate the biomechanics of an individual as related to everyday functionality or sport-specific functionality. Training will be done increasingly closer to the energy pathway needed for the particular sport.

    14: What are the 3 common causes of DOMS?

    Muscular pain and stiffness experienced several hours or days after strenuous exercise is known as DOMS. it is caused by:
    muscle microtrauma
    eccentric overload
    introduction to new training stressors

    15: How can periodization protect against overtraining?

    Periodization can prevent overtraining by managing and organizing workouts into splits and managing reasonable progressing within adaptation.

    If you want assistance wrapping your head around this material, make sure to check out Trainer Academy for some awesome ISSA study materials. They have Practice tests, flashcards, audio study guides and much more.

    ISSA Unit 15 - Periodization 1
    ISSA Unit 15 - Periodization 2
    ISSA Unit 15 - Periodization 3

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