CSCS CHAPTER 21 – PERIODIZATION
EXAM QUESTIONS AND ANSWERS
What is the purpose of periodization? - Correct Answers -To progressively increase
intensity and workload of stressors to induce adaptations while also regulating recovery
so that overtraining and plateaus do not occur
How does potential for training induced adaptations change as training status
progresses? - Correct Answers -The more trained the athlete, the more difficult it is to
induce adaptations
What is the typical peak performance time period? - Correct Answers -7-14 days
What is the relationship between the intensity of the training program and the peak
performance time span? - Correct Answers -it is an inverse relationship, so the more
intense the training program, the shorter the peak performance time
What are the three mechanistic theories of periodization? - Correct Answers -1 - general
adaptation syndrome
2 - stimulus fatigue recovery adaptation theory
3 - fitness fatigue paradigm
What are the three stages of the general adaptation syndrome? - Correct Answers -1 =
alarm
2 = resistance
3 = exhaustion
What is the alarm phase of GAS? - Correct Answers -This is when stressors are first
experienced and the body reacts through fatigue, soreness, stiffness, and potentially a
reduction in performance
What is the resistance phase of GAS? - Correct Answers -This is when the body makes
adaptations in response to the stressors so that it can match the imposed demands
What is supercompensation and when does it occur? - Correct Answers -This is when
adaptations during the resistance phase are abundant to the stressors endured,
meaning the changes go further then needed to just deal with the stressors
, What are the other ways to refer to the second transition phase of periodization? -
Correct Answers -active rest or restoration phase
What is the program design for the second transition phase of periodization? - Correct
Answers -Recreational activities that last 1-4 weeks following the competitive season
Why is it important to limit the duration of the second transition phase of periodization? -
Correct Answers -If this phase lasts more than 4 weeks long, it can lead to greater
detraining and the need for a longer preparatory period
What is the exhaustion phase of GAS? - Correct Answers -This is when the stressor is
too great and the body cannot make adequate adaptations to deal
What is typically synonymous with the exhaustion phase of GAS? - Correct Answers -
overtraining or overreaching
What are some causes of exhaustion phase? - Correct Answers -excessive loading
monotonous training
overly varied training
What is the stimulus fatigue recovery adaptation theory of periodization? - Correct
Answers -it is essentially an extension of GAS but says that stimuli produce a general
response that is dictated by the magnitude of the stressor, with larger stressors causing
more fatigue and requiring more time for recovery and until adaptation
Within the stimulus fatigue recovery adaptation theory, what is the relationship between
stressor, fatigue, recovery, and adaptation? - Correct Answers --As the stressor
increases, fatigue increases, and more time is required for recovery and adaptation
-As the stressor decreases or remains the same, no fatigue occurs, no recovery is
necessary, adaptation does not occur, and detraining results
In the stimulus fatigue recovery adaptation phase, is complete recovery required before
the next training session? - Correct Answers -No
What is the fitness fatigue paradigm of periodization? - Correct Answers -In response to
training, there is primarily fitness and fatigue that result, and the summation of fitness
and fatigue creates a level of preparedness for performance
What are the two extremes of the fitness fatigue paradigm of periodization? - Correct
Answers -High training loads and high fatigue - when training loads are most intense,
the body's fitness level is elevated, but there is also the greatest amount of fatigue,
leading to decreased performance
Low training loads and low fatigue - when training loads and the least intense, there is
very little fatigue to diminish performance, but the body is underprepared with regards to
fitness levels due to insufficient loads
EXAM QUESTIONS AND ANSWERS
What is the purpose of periodization? - Correct Answers -To progressively increase
intensity and workload of stressors to induce adaptations while also regulating recovery
so that overtraining and plateaus do not occur
How does potential for training induced adaptations change as training status
progresses? - Correct Answers -The more trained the athlete, the more difficult it is to
induce adaptations
What is the typical peak performance time period? - Correct Answers -7-14 days
What is the relationship between the intensity of the training program and the peak
performance time span? - Correct Answers -it is an inverse relationship, so the more
intense the training program, the shorter the peak performance time
What are the three mechanistic theories of periodization? - Correct Answers -1 - general
adaptation syndrome
2 - stimulus fatigue recovery adaptation theory
3 - fitness fatigue paradigm
What are the three stages of the general adaptation syndrome? - Correct Answers -1 =
alarm
2 = resistance
3 = exhaustion
What is the alarm phase of GAS? - Correct Answers -This is when stressors are first
experienced and the body reacts through fatigue, soreness, stiffness, and potentially a
reduction in performance
What is the resistance phase of GAS? - Correct Answers -This is when the body makes
adaptations in response to the stressors so that it can match the imposed demands
What is supercompensation and when does it occur? - Correct Answers -This is when
adaptations during the resistance phase are abundant to the stressors endured,
meaning the changes go further then needed to just deal with the stressors
, What are the other ways to refer to the second transition phase of periodization? -
Correct Answers -active rest or restoration phase
What is the program design for the second transition phase of periodization? - Correct
Answers -Recreational activities that last 1-4 weeks following the competitive season
Why is it important to limit the duration of the second transition phase of periodization? -
Correct Answers -If this phase lasts more than 4 weeks long, it can lead to greater
detraining and the need for a longer preparatory period
What is the exhaustion phase of GAS? - Correct Answers -This is when the stressor is
too great and the body cannot make adequate adaptations to deal
What is typically synonymous with the exhaustion phase of GAS? - Correct Answers -
overtraining or overreaching
What are some causes of exhaustion phase? - Correct Answers -excessive loading
monotonous training
overly varied training
What is the stimulus fatigue recovery adaptation theory of periodization? - Correct
Answers -it is essentially an extension of GAS but says that stimuli produce a general
response that is dictated by the magnitude of the stressor, with larger stressors causing
more fatigue and requiring more time for recovery and until adaptation
Within the stimulus fatigue recovery adaptation theory, what is the relationship between
stressor, fatigue, recovery, and adaptation? - Correct Answers --As the stressor
increases, fatigue increases, and more time is required for recovery and adaptation
-As the stressor decreases or remains the same, no fatigue occurs, no recovery is
necessary, adaptation does not occur, and detraining results
In the stimulus fatigue recovery adaptation phase, is complete recovery required before
the next training session? - Correct Answers -No
What is the fitness fatigue paradigm of periodization? - Correct Answers -In response to
training, there is primarily fitness and fatigue that result, and the summation of fitness
and fatigue creates a level of preparedness for performance
What are the two extremes of the fitness fatigue paradigm of periodization? - Correct
Answers -High training loads and high fatigue - when training loads are most intense,
the body's fitness level is elevated, but there is also the greatest amount of fatigue,
leading to decreased performance
Low training loads and low fatigue - when training loads and the least intense, there is
very little fatigue to diminish performance, but the body is underprepared with regards to
fitness levels due to insufficient loads
