LEWIS: Periodisation

Question 0

Periodisation has 3 cycles:

Answer 0

Macrocycles
Mesocycles
Microcycles

Question 1

Periodisation of training is critically important

Periodisation means

Answer 1

Dividing your overall training programme into parts or periods that are designed to achieve different goals

Question 2

Macrocycle is a

Answer 2

Long term training plan with a long-term goal often a single competition
Lasts for 10-12 months

Question 3

Macrocycle has 3 periods:

Answer 3

1) preparation period
2) competition period
3) recovery period

Question 4

(Macro cycle)Preparation period has 2 phases:

Answer 4

Phase 1 - general conditioning, low intensity work, aim to develop aerobic and muscular endurance, general strength and mobility

Phase 2 - competition specific training involves an increase in intensity, technique and tactical work

Question 5

(Macrocycle)Competition period aims to

Answer 5

Optimise competition performance
Levels of fitness and conditioning should be maintained
Volume of training decreases

Question 6

(Macrocycle)Competition period consists of phases 3-5:

Answer 6

Phase 3 (6-8 weeks) : competition period & will see a reduction in training volume but increase in specific-competition training

Phase 4 (4-6 weeks) : mini period where competitions are kept to a minimum or eliminated altogether

Phase 5 (3-4 weeks) : end of training year - all major events occur, competition-specific training is maintained

Question 7

(Macro cycle)Recovery period: involves recovery allows the athlete to

Answer 7

Recharge physically and mentally and ensures an injury-free start to the following season

Question 8

Mesocycle is a

Answer 8

Goal based block of training sessions

Lasts for 4-12 weeks

Question 9

Microcycle is a

Answer 9

repeating pattern of training sessions

Lasts for 5-10 days

Question 10

So that performers can be at an optimal state of readiness for a competition, they will begin reducing their daily training loads a few days prior to a big event called

Answer 10

Tapering

Question 11

Tapering is

Answer 11

Reducing the amount of training and/or the training intensity prior to competition day

Question 12

Athletes will also want to make sure that they are mentally and physically ready for the big event this is called

Answer 12

Peaking

Question 13

Peaking is

Answer 13

Making sure that both mind and body are at their best for a competition

Question 14

Most common form of periodisation=

Answer 14

Wave-like periodisation

Question 15

Wave-like periodisation step 1) Athlete first build up their volume to a high level while intensity of training remains fairly modest

This initial period of training is supposed to establish

Answer 15

Basic strength and endurance

Question 16

Wave-like periodisation step 2) the mileage wave then gradually reduces, being replaced by a steadily increasing wave of intensity.

The theory is that the athlete is ready for major competitions once the intensity wave has

Answer 16

Peaked

Question 17

wave-like periodisation step 3) after the competitive season is over, the individual rests for a while before starting another mileage wave and beginning a

Answer 17

New season of training