Question

1. How is the shock phase important to periodization? Give one example of the shock phase.

2. What is a macrocycle. Give an example.

3. What is a mesocycle? Give an example.

4. What is a microcycle. Give an example.

5. How do macro, mesh and microcycle relate to sports seasons?

6. What are the four weight training mesocycles? Give a brief description of each.

7. What are the five weight training microcycles? Give a brief description of each.

8. What is active recovery? Give examples of how and when to implement active recovery into a periodization schedule.

Answer 1

please find aswers as below.

1)Shock phase is the body’s physiological response to increase in intensity of exercise or stress ,It is characterized by delayed onset ,muscle soreness , fatigue and reduced physical performance of the athlete.so during periodization one should devise strategy to overcome issue faced in pervious statement by having long term and short term goal to optimizes performance and health . By gradually putting body under stress and overload it becomes adapted to stress and recovery cycle leading to improved fitness

Example : for a soccer player , according to periodization they have different phases of training .

a) Off season

b) Pre season

c) In season

In this off season period is used to improve the strength and fitness parameters of the player by specific strength training and condition of player to avoid the shock phase during In season and the major focus is to improve strength ,endurance ,speed and agility .

2)Macrocycle is a of training which is more than 52 weeks and it includes all the phases of training such off season , pre season , in season ,out season .

Example : for hockey player the macrocycle includes the period of fitness training , hockey training and tournament period also .

3)Mesocycle is a training schedule to attain a specific goal in training usually spans a 3 weeks of training and one week of recovery .

Example for a long distance runner during off season to improve the cardiovascular endurance a macrocycle is prepared with 3 weeks of gradually increased medium intensity training along with recovery sessions in between.

4)microscyle is a training strategy made for a week and is the shortest of all the cycle. Goal is the specific block of training

Example : In hockey player dribbling training is can be a weekly goal in the microcycle

5)Sports seasons include off season, pre season,in season .It means the preparatory phase, transition phase and competitive phase.

6)Example for weight training mesocycle is as follows

a) Biceps Curl – 3 sets ; each set 12,10,8 in repetition.

b) Deadlift   - 2 sets, each 12,10 repetition

c) Lunges – 3 set,each 12 in repetiton

d)Leg press – 2 set, each 12 repetition

7)Upper extremity strength training –

Week 1-4

Lower extremity strength training-

Week 5-9

Core training

Week 10-14

Specific Strength training

Week 15-19

Sport specific muscle training

Week 20 to 22.

8) Active recovery means implementing easy low intensity exercises after a training session This will help for the muscle relaxation and complete joint movement.

For example, provide swimming after a heavy session is an active recovery measure.