NSCA CPSS Periodization and Programming for Individual Sports Questions and Complete Solutions Graded A+

NSCA CPSS Periodization and Programming for Individual Sports Questions and Complete Solutions Graded A+ Periodization - Answer: Process of organizing programming strategies and aligning them with performance goals Framework which specific training programs are made to address specific needs and situations Programming - Answer: Operation of strategic thinking which is best accomplished when ongoing monitoring is integrated into periodization process Categories that fall under periodization - Answer: Training goals Timelines Fitness periods Training phases Categories that fall under programming - Answer: Training variables Strategies Models used for training process - Answer: Parallel Sequential Emphasis Parallel training model - Answer: all factors trained in one session, day, series of days, or microcycles Other name for parallel training model - Answer: Concurrent/complex parallel approach Who benefits most from parallel training model - Answer: youth, novice, or developmental athletes Issue with parallel approach - Answer: training volume/load must increase to stimulate adaptation Best times to use parallel approach - Answer: Transition period Short preparatory period before long competitive period Sequential training model - Answer: factors are sequenced in logical pattern to guide training towards targeted outcome Other name for sequential training model - Answer: Block modeling Who benefits most from sequential training model - Answer: Individual sports such as weightlifting, XC skiing, cycling, T&F, CV endurance sports Issue with sequential approach - Answer: Some factors are no longer emphasized, resulting in reduction in development of those factors "Mini-blocks" are suggested as solution Emphasis training model - Answer: Incorporates both parallel and sequential model Allows for several factors to be trained simultaneously with varying emphasis over time Other name for emphasis training model - Answer: Pendulum approach Vertical integration model (T&F) Who benefits most from emphasis model - Answer: Intermediate to advanced athletes who have to compete in congested competition period Team sports, track cycling, sprinting Suggestion for emphasis model - Answer: Rotate training emphasis every 2 weeks to optimize performance capacity 7 levels of periodized training plan - Answer: Multiyear training plan Annual training plan Macrocycle Mesocycle Microcycle Training day Training session Multiyear training plan - Answer: Central component to long-term development of athlete Establish various performance markers Most common multiyear training plan - Answer: Quadrennial plan (4 years of training) Aligns athletes with Olympics, high school sports, collegiate sports Annual training plan - Answer: Establishes training for entire year Defines targeted developmental/performance goals for individual athlete Load progresses classically from HV/LI to LV/HI Macrocycle - Answer: When annual plan contains one competitive season However, can represent seasons 3 major periods of macrocycle - Answer: preparation, competition, transition period Preparation period - Answer: Development of physiological, psychological, and technical base Competitive period - Answer: Peak performance period Transition period - Answer: link between multiple macrocycles or annual training plans goal is to maintain fitness levels and technical skills while providing recovery and regeneration 5 different training phases - Answer: General preparation, specific preparation, precompetition, main competition, transition Precompetitive phase - Answer: links sport-specific and precompetition phases includes simulated/unofficial competitions Mesocycle - Answer: training block, medium duration training plan, 2 to 6 weeks in length Microcycle - Answer: usually 7 days considered one of the most important levels of planning since it contains very specific training objectives structured into individual sessions Microcycles in Preparatory Period - Answer: Introductory Ordinary Shock Recovery Model Microcycles in Competition Period - Answer: Model Precompetition Competition Recovery Introductory Microcycle - Answer: Reestablish/establish general/sport-specific skills Introduce new skills Elevate performance capacities Ordinary Microcycle - Answer: Contains lower loads w/ submax intensities Loads increase across successive microcycle Shock Microcycle - Answer: AKA concentrated loading Sudden increase in volume and intensity Best used with more developed athletes Recovery Microcycle - Answer: Reduction in training load Induces recovery, reduce fatigue Model Microcycle - Answer: Models the competition Familiarizes athlete with competition environment Precompetition Microcycle - Answer: May have higher training volumes earlier that decrease across microcycle Special attention to recovery Focus on sport-specific training Competition MIcrocycle - Answer: Contains competitions Optimizes performance Includes sessions that align with competition schedule Off-season - Answer: Period that lays foundation for competitive season Generally higher volume, lower intensities Sporting form - Answer: Level of preparedness necessary for competitive success Preseason - Answer: Includes specific prep and precomp phases Link between off-season and in-season Increased sport specificity and use of specialized developmental and competitive exercises In-Season - Answer: Goal is managing fatigue, elevating performance capacity, maximize competitive performance Use intuition to guide program decision or leverage monitoring strategies What can sport scientist do during in-season? - Answer: Use "big data tech" such as machine learning and modeling techniques to provide actionable feedback to coaches Peaking - Answer: Process of elevating athlete's performance Tapering - Answer: Progressive, non-linear reduction of training load during variable period of time Workload reduction for tapers - Answer: 41-60% depending on pre-taper training volumes How long can tapers last - Answer: 1 to 4 weeks Most common is 8 to 14 days Deterministic model - Answer: Determine key factors related to athlete's performance