Exercise physiology

Question 1

purpose of periodisation

Answer 1

to maximise training gains and improve performance. The training year (season) is broken done into different phases to make it more managable

Question 2

Micro and Macro cycles

Answer 2

Microcycle: usually 1 week (3-10days)
Macrocycle: usually 1 month (3-5/6 wk)

I macrocycle is made up of 3-5 microcycles

Question 3

preparation phase

Answer 3

objective to develop sound fitness base on which more intense and speclised training for comp can be built

Question 4

Prepartion phase: general

Answer 4

• improve aerobic base
• increase volume, decrease intensity
• resistance training as it focuses on muscular endurance

Question 5

preparation phase: specfic

Answer 5

• training starts to replicate comp demands and energy systems
• incorporate and enhance skills and technique
• training volume decrease, intensity increases

Question 6

comp phase

Answer 6

develop athletes specific fitness and readiness for comp to maximal levels

Question 7

comp phase: pre comp

Answer 7

• training sessions consist of match specific intensities, durations, skills and tatics

Question 8

comp phase: comp

Answer 8

• fitness maintained

- training wave

Question 9

transition phase

Answer 9

• training volume and intenisty significantly decreases to allow for full physical and psychological recovery
• aerobic fitness should be maintained to prevent detraining

Question 10

peaking

Answer 10

a temporary training state which allows the athlete to perform at optimal levels

Question 11

characteristics of peaking

Answer 11

physical: injury free, improved rate recovery, responds automatically to demands
psychological: increased self confidence, mentally relaxed, ignores irrelevant cues

Question 12

tapering

Answer 12

a taper is the reduction in training load to eliminate residual fatigue, decrease psychological stress and maxmise energy stores in bid to optimise performance

• decrease volume and maintain/increase intensity

Question 13

maintenance

Answer 13

involves sustaining chronic adaptations obtained. ensures there is no progressive overload applied but there is sufficient training to ensure no adaptations are lost

Question 14

overtraining

Answer 14

occurs when athlete has been repeatedly stressed by training to the point where rest periods between sessions are not adequate recovery. as result training no longer leads to performance improvement

Question 15

symptoms over-training

Answer 15

physiological:
general soreness, weight loss, loss appetite, increase injury

behavioural:
decreased efforts, performance drops, gives up

psychological:
decreased self esteem, insomnia, easily irritated, depression

Question 16

causes over training

Answer 16

• workload to high
• insuffient recovery from injury
• insufficent recovery methods
• lack variety

Question 17

preventing over training

Answer 17

• well planned program with rest
• educate players and coaches of symptoms
• variety
• individualise training programs

Question 18

injured athletes

Answer 18

• what are the modifications to training program that needed to be made to ensure athlete prevents any further injury
• athletes minimise the amount of detraining that occurs

Question 19

what is recovery

Answer 19

recovery returns an athlete to a state of readiness (psychologically and physiologically). allows athlete to train sooner with better quality training compared to if no recovery practices are implemented