Q.Read the following passage and answer the questions that follow. Ritika is a 400 m runner who must peak for the state championship in February. Her coach prepares an annual plan: from June to October she builds general endurance and basic strength with a high volume of training at low to moderate intensity; from November to February the training becomes sport-specific and intense, with reduced volume and a taper just before the championship; and in March she takes active rest with light swimming and recreational games. Within the plan, the coach also schedules one very high-load 'shock' week in September.

(i) Name, in order, the three phases of the macro cycle described in the passage.

The three phases are:

1. Preparatory phase (June to October)
2. Competitive phase (November to February)
3. Transition phase (March)

The passage describes a full annual plan (macro cycle) divided into these distinct periods: building general fitness, then sharpening for competition, then recovery.

(ii) In which phase is the training volume high but the intensity low to moderate, and why?

The preparatory phase (June to October) has high volume and low to moderate intensity.

This design builds the aerobic base, general endurance, and basic strength that underpin later high-intensity work. A large volume of easier training develops capillary density, mitochondrial enzymes, and connective-tissue resilience without the neuromuscular fatigue or injury risk of sustained high intensity. It lays the foundation so that when intensity rises in the competitive phase, the athlete can tolerate and benefit from it.

(iii) What type of micro cycle must follow the 'shock' week, and why is it essential?

A recovery (regeneration) micro cycle must follow the shock week.

The shock week in September deliberately overloads the system with very high training loads. Without a subsequent low-load recovery week, accumulated fatigue would suppress adaptation, increase injury risk, and potentially lead to overtraining. The recovery micro cycle allows supercompensation—the body rebuilds stronger than before—turning the stress of the shock week into a performance gain.

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Periodization matters because random training produces random results. A 400 m runner cannot maintain peak intensity year-round without breaking down, nor can she arrive at a championship undertrained. The macro cycle (the full annual plan) is divided into phases that build fitness progressively, sharpen it into sport-specific power, then allow recovery. Within that structure, meso cycles (blocks of weeks) and micro cycles (individual weeks) fine-tune the load. The passage gives us Ritika's plan; we now identify each component.

(i) Name, in order, the three phases of the macro cycle described in the passage.

The three phases are:

1. Preparatory phase (June to October)
2. Competitive phase (November to February)
3. Transition phase (March)

The preparatory phase lays the aerobic and strength foundation with general conditioning. The competitive phase converts that base into race-specific speed and power, includes the taper, and culminates in the championship. The transition phase provides active rest to allow physiological and psychological recovery before the next cycle begins.

(ii) In which phase is the training volume high but the intensity low to moderate, and why?

The preparatory phase (June to October) has high volume and low to moderate intensity.

This design serves a clear physiological purpose. High volume — long runs, many repetitions, extended sessions — builds the aerobic base, strengthens connective tissue, and increases mitochondrial density in muscle fibers. Keeping intensity low to moderate ensures the athlete can sustain the workload without excessive fatigue or injury. For a 400 m runner, this phase might include steady-state runs well above race distance, general strength circuits, and tempo work at sub-maximal pace. The body adapts to the stress gradually, creating the endurance platform on which later speed work will rest. Attempting high intensity at this stage, when the foundation is not yet solid, risks injury and premature peaking.

(iii) What type of micro cycle must follow the 'shock' week, and why is it essential?

A recovery (regeneration) micro cycle must follow the shock week.

The shock micro cycle in September deliberately overloads the athlete with a very high training volume or intensity — far above the normal weekly load — to provoke a strong adaptive response. The body's systems are pushed to their limit. However, adaptation does not occur during the stress; it occurs during recovery. Without a planned recovery week immediately after, the athlete remains in a state of accumulated fatigue, performance stagnates or declines, and the risk of overtraining syndrome rises sharply.

The recovery micro cycle reduces volume and intensity, incorporates active rest, stretching, massage, and lighter cross-training. This allows supercompensation: the body repairs micro-damage, replenishes glycogen stores, rebalances hormones, and emerges stronger than before the shock. Skipping this recovery negates the entire purpose of the shock week and can lead to injury or burnout.