A.1: Training Flashcards
Health-related Components of Fitness? (5)
- Body composition
- Cardio-respiratory fitness
- Flexibility
- Muscular Endurance
- Muscle Strength
Performance - related components of fitness (6)
- Reaction time
- Power
- Speed
- Agility
- Coordination
- Balance
Training
Regular, structured exercise with a specific goal
Overtraining (important!!)
Doing more than the body or mind can handle → negative, individual-specific symptoms.
Over-reaching (important!!)
- Short-term excessive training causing brief drops in performance and health.
- Transient overtraining
Indications of overtraining (important!!)
- changes to resting heart rate
- chronic muscle soreness
- reduced immune function
- frequent upper-respiratory tract infections (cough and colds)
- sleep disturbance
- fatigue (caused by sleeping issues)
- decreased appetite
- sudden and unexplained decrease in performance
What is Overtraining Syndrome?
- when an athlete trains too much for too long without enough rest
- only cure is extended rest and a break from training and competition
In-depth indicators of overtraining OTS. (A.1.1) (Important !!)
- Changes to resting heart rate
- Chronic muscle soreness
- Reduced Immune function
- Changes to resting heart rate - increase in resting heart rate
- Chronic muscle soreness - Excessive DOMS from too many cytokines → overly inflamed muscle → chronic
- Reduced immune function - increased risk of upper respiratory tract infections
Methods of training
- Fartlek / speed play
- Circuit
- Cross training
- Flexibility
- Interval
- Continouous
- Plyometrics
- Strength and resistance
Periodisation
A structured training plan aimed at peak performance for key events while avoiding overtraining and injury.
Preperation
Use optimal physical, psychological, and tactical training to prepare for competition.
Competition
Goal: Perform at peak while maintaining fitness and improving skills.
Transition
athlete recover from competition and get ready for next preparation phase.
Microcycle
- Weekly training program
- Includes all training and recovery sessions
- Meet overall goal of the phase
Mesocycle
- Specific block of training designed to achieve specific goal
- Made up of microcycle
- Length of mesocycle depend on goal
Macrocycle
Year long program that aims to meet overall goal
Sub phases of training
- Microcycle
- Mesocycle
- Macrocycle
NOV 2024 P3 HL
Explain how the three phases of periodization could be organised to optimise muscle strength and avoid overtraining in strength traning. [4]
N2018/P3
Discuss how training should be organised in the preparation phase of a sprinter traning for the 2019 World Championships [4]
