periodization

Question 1

general adaptation syndrome

Answer 1

1. alarm
2. resistance
3. exhaustion

Question 2

alarm phase

Answer 2

fatigue, stiffness, decrease in performance

Question 3

resistance phase

Answer 3

body adapts to stimuli
supercompensation

Question 4

exhaustion phase

Answer 4

loses ability to adapt to stressors

Question 5

cycles

Answer 5

macro-meso-micro

Question 6

preparatory phase

Answer 6

longest phase
off season
6 weeks
can be general or specific

Question 7

general prep

Answer 7

hypertrophy/strength endurance
low-mod intensity (50-75%)
high volume (3-6sets of 8-20 reps)

Question 8

specific prep

Answer 8

basic strength
high intensity (85-90%)
mod-high volume (2-6 sets of 2-6 reps)

Question 9

first transition

Answer 9

shift to strength/power (30-95%, 2-5 sets of 2-5 reps) pre season

Question 10

competition

Answer 10

one-two weeks peak (50-93% 1-3 of 1-3)
maintaince (85-93% 2-5 of 3-6)

Question 11

second transition

Answer 11

active rest
next macto
rest 1-4 weeks