Mr J 4.2 - Preperation And Training Methods Flashcards
Periodisation
Dividing training year into specific sections for a specific purpose
Macrocycle
Long term planning phase
Mesocycle
Usually a 4-12 week period of training with a specific focus such as developing a component of fitness.
Microcycle
Planning for a week, a few days, or an individual training session .
Tapering
Reducing volume/intensity of training prior to competition to reduce fatigue.
Peaking
Planning and organising training so a performer is at their peak both physically and mentally for a major competition.
Continuous training
Involves low intensity training for long periods of time without rest, to develop aerobic fitness.
Fartlek training
Involves varying the pace and intensity of running to improve both aerobic and anaerobic fitness.
Interval training
A form of training involving periods of high and low intensity with rest breaks, to develop anaerobic fitness.
Circuit training
When the athlete performs a series of exercises at different stations, including rest stations, to improve muscular endurance.
Weight training
Involves a series of resistance exercises using both free weights and fixed weights, which can be described in terms of sets and reps.
PNF
A form of passive stretching in which the position is held by something other than the agonist muscles, such as a partner or wall.
Progressive overload
Gradually increasing the intensity of the training.
2 advantages of progressive overload
- reduces risk of injury
- means you don’t plateau
Specificity
Matching training to your sport/position
Reversibility
Adaptations that have occurred due to your training plan deteriorating.
Frequency of training
How often you train
Intensity
How ‘hard’ you train.
Time
How long you train for.
Type
Method of training that you choose
Aerobic endurance/power
The ability of the CV system to transport oxygen and remove carbon dioxide under sustained exercise.
