1What is Periodization
Changing the training stimulus to maximize performance and to avoid plateaus due to adaptation
2What are 3 Purposes of Periodization
Avoid a training plateau and systematically improve performance
Avoid boredom that might occur if the program does not change
Progress a client towards their fitness goals
3What are the 5 Principles of Resistance Training
Overload
Progression
Specificity
Reversibility
Diminishing Returns
4What is Overload
Progressively increasing the load to which tissues are exposed
5What are some factors that play into Overload
Increasing the weight by 5% increments
The complexity of the exercises
6What is Progression
Increasing training stimulus by imposing small, incremental progressions
7What factors play into Progression
Reps/Sets
Time
Frequency
Intensity
Exercises
VOLUME
8What is Specificity
The act of muscles adapting to their training
9What do you need in order to achieve Specific muscle responses
Specific training demands
10What is Reversibility
Due to the muscle's highly adaptive nature, you either "use it or lose it"
11Strength is lost at a rate of ________ of how it was gained
50% (1/2)
12What is Diminishing Returns
Trainers should periodize training programs in order to AVOID PLATEAUS
13What is Homeostasis
The body state of equilibrium
14What is the Alarm Stage
When the body experiences a new stress or a more intense stress than previously applied
15What is the Resistance Stage
The body adapts to the different stimuli, and it can produce Neurological Adaptations, Muscle Tissue Adaptations, and Cardiovascular Adaptations
16What is the Exhaustion Stage
If stress persists without adequate sleep, nutrition, and recovery, you will experience similar symptoms of the alarm phase however, they will last longer
17What is a Macrocycle
A goal, usually a performance or health goal, that can range from 6 months to a year
18How long is a Mesocycle
Ranges from 1-3 months
19How long is a Microcycle
Ranges from 1-4 weeks
20What is Linear Periodization
AKA Classic Periodization, it progressively increases intensity for each mesocycle up to the time of performance
21What is the order for the Linear Periodization phases
Prep Phase, Endurance, Hypertrophy, Strength, and Power
22Which Linear Periodization Phase is closest to Progression
The Power Phase
23What is Non-Linear Periodization
It presents different training stimuli within a microcycle
24What is another name for Non Linear Periodization
Undulating Periodization
25How should you train a Sedentary Individual
Higher reps of corrective and multi-joint exercises to teach proper movements and increase strength
26What stands for SMART in SMART Goals
Specific
Measurable
Attainable
Relevent
Time-Bound
27What are some things you should discuss before training a client
Injuries
Previous Experience
Resting Assessments
Muscle Imbalances
Employment/Sleep Pattern
What are you training for, and what do you want to improve
28What is a Product Goal
An outcome, or exactly what someone wants to achieve
29What is a Process Goal
A behavior change