Question 1

A macrocycle generally progresses as:

Accepted Answer

A macrocycle typically progresses through different phases of training, with each phase focusing on different goals and engaging different systems. The progression from low/moderate volume to high volume to low volume allows for a gradual increase in training stress, peak adaptation, and recovery. The low/moderate volume phase prepares the body for the increased stress of the high volume phase, which allows for maximal adaptation. The low volume phase allows for recovery and injury prevention before starting the next macrocycle.

Question 2

General preparation is a training phase usually associated with:

Accepted Answer

General preparation is typically associated with macro- and meso-cycles in periodization. Macrocycles encompass the overall training period, often a year, while mesocycles are smaller cycles within the macrocycle, focusing on specific training phases like general preparation.

Question 3

Heavy- and light-day training refer to aspects of the:

Accepted Answer

Heavy- and light-day training are aspects of the microcycle, which is the shortest training cycle, typically lasting a week, where specific training loads and intensities are varied day by day.

Question 4

Sequenced periodized training deals with:

Accepted Answer

Sequenced periodized training involves using one phase of training to potentiate the next. This means that each phase of training builds upon the previous phase in a structured and intentional way. Placing large-muscle-mass exercises before small-muscle-mass exercises (A) and always using a warm-up (B) are important components of any training program, but they do not necessarily encompass the entire philosophy of sequenced periodized training. Prioritizing the order of exercises (D) is certainly important, but it does not necessarily reflect the use of a periodized approach.

Question 5

Which phase of training typically lasts 2 to 4 weeks and is designed to refresh the athlete physically and mentally, while performing a significantly reduced training load that targets the maintenance of fitness and minimizes the emphasis on sport specific skills?

Accepted Answer

The transition phase typically lasts 2 to 4 weeks and is designed to refresh the athlete physically and mentally, while performing a significantly reduced training load that targets the maintenance of fitness and minimizes the emphasis on sport-specific skills.

Question 6

A track athlete who competes in an indoor and outdoor season would use what type of annual training plan structure?

Accepted Answer

A track athlete competing in both indoor and outdoor seasons typically uses a bicycle annual training plan structure, which includes two main phases or cycles within a year, each aimed at peaking for major competitions in each of those seasons.

Question 7

What phase of training is used to elevate or maintain the physiological and sport specific skills developed in the previous phase of training, whereas concurrently increasing the athlete's level of preparedness and performance at key time points established in the annual training plan?

Accepted Answer

The competitive phase is used to maintain or elevate the physiological and sport-specific skills developed in previous phases, aiming to peak the athlete's performance at key competitions outlined in the annual training plan.

Question 8

Which mesocycle is 2 to 4 weeks in duration and is designed to translate the adaptations and skills developed in the preceding block into sport-specific characteristics which allow for the elevation of preparedness?

Accepted Answer

Transmutation is the phase in a training program where the general and specific adaptations gained in previous cycles (such as accumulation) are converted into sport-specific skills and performance capabilities. This phase typically lasts 2 to 4 weeks and focuses on making the athlete's abilities more specific to their sport, thus preparing them for competition or peak performance periods.

Question 9

Which sub-phase has a primary focus of establishing a general physical training base by utilizing a large variety of training means which target the development of general fitness, and motor abilities or skills that are undertaken for relatively higher volumes and lower intensities?

Accepted Answer

The general preparatory phase is the sub-phase that focuses on establishing a general physical training base by utilizing a large variety of training means, targeting the development of general fitness and motor abilities or skills that are undertaken for relatively higher volumes and lower intensities. The goal in this phase is to prepare the athlete for the more intense training that will occur in later phases.

Question 10

Which sub-phase is used to translate basic fitness characteristics into more sport specific fitness, motor abilities and technical abilities by using periods of higher volume training coupled with periods of high intensity training?

Accepted Answer

The specific preparatory sub-phase is used to translate basic fitness characteristics into more sport-specific fitness, motor abilities, and technical abilities by using periods of higher volume training coupled with periods of high-intensity training. The general preparatory sub-phase focuses on developing a general fitness base, the precompetitive sub-phase focuses on tapering and fine-tuning specific skills, and the main competitive sub-phase focuses on maintaining peak performance.

Question 11

Which sub-phase is designed with the express purpose of elevating the athlete's overall levels of preparedness and optimizing competitive performance and culminates with the primary competition or tournament contained in the macro-cycle?

Accepted Answer

The competitive sub-phase is designed to optimize performance and culminates with the primary competition or tournament contained in the macro-cycle. Choices A, B, and C refer to other sub-phases in the training cycle.

Question 12

Which meso-cycle structure is designed to develop an overall fitness base with the use of substantial workloads that target basic athletic abilities, such as muscular strength, anaerobic endurance, or aerobic endurance?

Accepted Answer

The accumulation meso-cycle structure is designed to develop an overall fitness base through the use of substantial workloads that target basic athletic abilities such as muscular strength, anaerobic endurance, or aerobic endurance. This phase is typically characterized by high volume and low to moderate intensity training to allow the body to adapt to the workload and develop a foundation for more specific training later on.

Question 13

What is the first step in the process of making a periodized training plan?

Accepted Answer

The first step in creating a periodized training plan is to determine the multi-year training objectives. This involves establishing long-term goals and deciding on the timeline for achieving them. Only after the overall objectives are set can the other stages of planning take place, such as breaking the annual plan into macrocycles and phases.

Question 14

What is the final step in the process of making a periodized training plan?

Accepted Answer

The answer of What is the final step in the...

Question 15

Which of the following is NOT a characteristic of the realization phase?

Accepted Answer

The realization phase is focused on reducing training loads to allow recovery and peak performance, not on elevating general fitness.

Question 16

Generally, ___________________are structured for the preparation of Olympic athletes but also are used for the development of both high school and collegiate athletes.

Accepted Answer

The answer of Generally, ___________________are structured for the preparation of...

Question 17

Typically, an 8- to 14-day _____________is constructed at the end of the precompetitive sub-phase to stimulate a super compensation of both preparedness and performance.

Accepted Answer

The answer of Typically, an 8- to 14-day _____________is constructed...

Question 18

The smallest training unit is the individual __________________.

Accepted Answer

The answer of The smallest training unit is the individual...

Question 19

In a "traditional" periodization scheme, the longest phase of variation is the ____________.

Accepted Answer

The answer of In a "traditional" periodization scheme, the longest...

Question 20

____________ is a stagnation in progress due to a lack of variation in training variables over long training blocks.

Accepted Answer

The answer of ____________ is a stagnation in progress due...

Quiz 14: Periodization of Training