Quiz 1- Training Cycles

1.  What is a microcycle?

A microcycle is a period of training which lasts approximately a week. It's the smallest unit of measurement in an annual training plan for strength training cycles. A macrocycle is an entire year's training plan, a mesocycle defines months of training, while a microcycle covers 1-4 weeks of training.  It is the most important part of one's workout plan because it is the building block for strength and power.

2. How many times does an athlete have to perform training lessons of similar objective during a microcycle before it has a training effect?


To have an affect on an athlete, training lessons of similar objectives should be performed two to three times during a microcycle to have an effect.

3.  Repetition is essential for what two elements? 


Repetition is essential for acquiring technicality of an exercise as well with developing biomotor ability.

4.  How often should one plan to work to an athlete's limit per week?


Twice a week is the recommended maximal exercise effort for an athlete.

5.  How many times should a microcycle of the same nature be repeated within a macrocycle?


A microcycle can be repeated 2-3 times within a macrocycle.  The nature of the microcycle will be the same, but the volume and intensity should increase each time it is repeated.

6.  Should detailed microcycles be planned out months in advance?  


No, It would be too difficult to foresee the dynamics of improvement from an athlete.

7.  What should be included in the meeting with the athletes following the last training lesson of a microcycle? 


The athlete's progress in whether they have achieved their objective goals, discussing the positive and negative aspects of the athlete's training behavior and motivation, and outlining the considerable changes for future microcycles.

8.  What is the purpose of the shock microcycle?


The shock microcycle is designed to push an athlete to a higher homeostasis in order to break the ceiling of adaptation of a previously achieved phase.  This training cycle is of high intensity.

9.  What do regeneration microcycles prevent?  


Regeneration microcycles prevent overtraining of an athlete.  It helps restores energy and helps alleviate fatigue from the mind and body.

10.  Intensity and volume should increase, decrease, or maintain right before competition?


A decrease of intensity and volume should be done before a big competition in order for the athlete's body to be fresh and ready for action.