HPFM Final Exam Questions With Actual Solutions
What are the differences between macrocycle, mesocycle, and microcycle? - correct answer...macrocycle = complete training period of 2 or more mesoscales, 1-4 years
mesocycle = singular training block, 4-16 weeks
microcycle = 1-4 weeks or 5-7 days...
What are the differences between macrocycle, mesocycle, and microcycle? - correct
answer...macrocycle = complete training period of 2 or more mesoscales, 1-4 years
mesocycle = singular training block, 4-16 weeks
microcycle = 1-4 weeks or 5-7 days
What is periodization?
What do you adjust for strength and endurance? - correct answer...planned manipulation of
training variables
strength = resistance & reps
endurance = speed & distance
What is the general adaptation syndrome? What are the phases? - correct answer...paradigm
for periodization
- Alarm / RXN phase
- Resistance Phase
- Exhaustion Phase
What are the phases for G.A.S? - correct answer...Alarm - acute training effects, initial reaction,
small drop in performance
Resistance - where the body responds to the stressor by adapting, less negative effects,
improved performance and peak
, Exhaustion - when stressor lasts longer than the body can adapt, decline of performance,
overtraining occurs
What are the 3 types of periodization? - correct answer...Linear, Non-linear, Blocked
- Linear: changing exercise volume and load across mesocycles; 1 parameter at a time
- Nonlinear: changing volume and load frequently; multiple parameters at ti me
What is linear periodization? - correct answer...changing exercise volume and load across
mesocycles; 1 parameter at a time
pros = predictable, 1 parameter at a time, advancement determined by completion of previous
phase
Cons = not useful for multi-sport athletes, maintaining parameters are difficult with transition
What is non-linear / undulating periodization? - correct answer...where volume and load are
changed frequently
Pro's = better neuromuscular adaptations, multiple parameters at a time, avoids detraining
effects
Con's = each parameter not optimally developed, issues if no foundational strength not
established
What is blocked periodization? (ATR) pros? - correct answer...periodization of strength focus
has 3 phases:
- accumulation phase
- transmutation phase
- realization phase
pro = multiple peaks
- long lasting delated training effect
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