NSCA - CSCS

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1. basic -Increase the strength of the muscle essential 10. microcycles mesocycles are divided into 2 or more
strength to the primary sport movement. Involves high microcycles. Typically 1 wk long but could
phase intensity (80-90%) and moderate volume (3 to last for up to 4 wks.
5 sets of 4 to 8 repetitions).
11. off-season -period btw postseason & six wks prior to
-Sprinter: interval sprints of moderate intensity
the first contest of the next yr's season.
and more complex and specialized plyometric
-includes preparatory period and can be
drills.
divided into shorter mesocycles if it is
2. competition -may last 1-3 wks or many months overly long.
period -peaking and maintenance. Peaking, athletes
12. periodization Program design strategy to promote long-
use very high intensity (>93% of 1RM and very
term training & performance improvements,
low volume (1-3 sets of 1-3 reps). Maintenance,
the strength and conditioning of
athletes use moderate intensity (80-85% of
professional should include preplanned,
1RM) and moderate volume (2-3 sets of 6-8
systematic variations in training specificity,
reps).
intensity, and volume organized in periods
-Sprinter: emphasis on speed, reaction time,
or cycles within an overall program
sprinting-specific plyometric drills & technique
training. 13. postseason -or secondary transition period
-prolonged competition follows maintenance -mesocycles then week-long microcycles
program of relative rest
-low intensity and low volume training
3. first -between the preparatory & competitive
should be schedule prior to the beginning
transition periods to denote the break between high-
of the next mesocycle
period volume training & high intensity training.
-Period provides 1 wk of lower intensity, lower 14. preparatory the longest & occurs during the time of the
volume or a combo before competition period period yr where there are no competitions & only a
limited number of sport-specific practices
4. General manner in which human body reacts to stress
of game strategy sessions.
Adaptation
Syndrome 15. preseason -leads up to first contest
(GAS) -late stages of preparatory period and the
first transition period
5. hypertrophy -during the early stages of the preparatory
/endurance period & may last from 1 to 6 wks. Training 16. second -between competitive season and the next
phase begins at a very low to moderate intensity (50- transition macrocycle's preparatory period.
75% 1RM) w/ very high to moderate volume (3- period -also known as the active rest/restoration =
6 sets 10-20 reps). Goal is increase lean body lasts 1-4 wks and focuses on unstructured,
mass/develop an endurance base or both for non-sport-specific recreational activities
more intense training in later phases & periods. performed at low intensities and low
-Sprinter: longer distance runs at slower volumes
speeds, lower intensity plyometrics. 17. strength/power -last of stage of preparatory period.
-Intermediate recovery or week or microcycle phase Involves high intensity (75-95% 1RM and low
of low-intensity, low -volume training prior to volume (3-5 sets of 2-5 reps)
the beginning to the next phase -Sprinter: interval & speed training
6. in-season -competition period can last up to 12-16 weeks intensifies to near competitive pace, speed
or longer training drills, plyometric drills mimic
sprinting and resistance training that
7. linear traditional resistance training periodization
involves performing power/explosive
periodization model; gradual, progressive mesocycle
exercises high loads & low volumes.
increases in intensity over time
8. marcocycle "largest division" typically constitutes an entire
training yr but may also be a period of many
months up to 4 yrs
9. mesocycle within marcocycle, there are 2 or more
mesocycles. Each lasting several wks to
several months.
18. supercompensation athlete relies on neurological adaptation to continue training while muscle tissue adapts by making various
biochemical, structural, and mechanical adjustments that lead to increased performance
19. undulating or -large daily fluctuations in the load and volume assignments for core exercises.
nonlinear
periodization
20. unloading week -prepare the body for the increased demand of the next phase or period.