Opt 4: Improving performance FQ2

Question 1

Three initial planning considerations

Answer 1

performance and fitness needs, schedule of events/ competitions, climate and season

Question 2

Individual planning considerations

Answer 2

physical fitness

physical attributes such as strength, power, endurance and flexibility

skills such as running and batting

development of game sense and tactics

psychological considerations such as arousal and motivation

social considerations such as friendships and support

Question 3

Team planning considerations

Answer 3

establishment of team goals

development of tactics and strategies that involve groups of players such as line-outs for rugby forwards

organisational considerations such as training days and venues

leadership issues such as captaincy

allocation of support roles such as managers and equipment personnel

Question 4

Why is planning for climate and season important?

Answer 4

It is important that athletes are fully prepared in terms of attire both for training and during competition. Heat, wind, rain, cold, fog and humidity are examples of climatic influences that require the implementation of specific strategies.
For example, protective/reflective clothing, sunscreens and fluid may need to be provided to athletes to prevent heat stress during hot weather.

Question 5

What is periodisation?

Answer 5

is the process of structuring training into manageable phases.

Question 6

Aim of periodisation

Answer 6

The aim of this is to ensure that critical training elements, namely volume and intensity, are better administered.

Question 7

Considerations for effective periodisation planning:

Answer 7

Planning, solid base, progression, balancing volume and intensity, rest and recovery, avoid injury, individualisation

Question 8

Three phases of competition

Answer 8

Pre-seaon (preparation), In-season (competition phase), Off-season (transition phase)

Question 9

Aim of pre-seaon training

Answer 9

improve all aspects of fitness, such as strength and flexibility, and particularly those specifically required in the sport

develop technique

improve performance biomechanics

introduce strategies and familiarise players with them

teach appropriate mental skills.

Question 10

Methods use in pre-season training

Answer 10

continuous training

Fartlek training

interval training

circuits

resistance work

variations of long slow work with short fast work.

Question 11

Aim of in-season training

Answer 11

maintain stamina

practise and improve tactics and strategies

perfect skill execution

gain competitive experience

continue work on developing appropriate mental skills.

Question 12

Methods used for in-season training

Answer 12

supplementary work on required fitness components, including strength, power, agility, flexibility and speed

use of highly specific skills practices (drills)

continuation of conditioning training

use of small games, grids and resistance work to increase intensity and provide relief.

Question 13

Characterisation of off-season phase

Answer 13

one week of total rest

remaining weeks consisting of active rest, with training sessions being reduced to a couple of times per week and a corresponding reduction in both volume and intensity

a change in environment, such as outdoors to indoors or use of swimming for runners and cyclists

diet modification to reflect the decreased workload

maintenance of strength and flexibility

work on weaknesses, such as injuries, or perhaps on specific technical skills.

Question 14

Two subphases

Answer 14

macrocycles, microcycles

Question 15

What are macrocycles?

Answer 15

are long-term planning periods or overviews.

Question 16

What are microcycles?

Answer 16

are short training cycles containing specific details and usually cover a period of about 7–10 days.

Question 17

Mesocycles

Answer 17

are periods of four to eight weeks, while microcycles are much shorter, usually seven to 10 days.

Question 18

What does a microcycle include?

Answer 18

The microcycle includes detailed information about frequency of training, intensity, duration and volume together with skills, activities, resistance training, plyometrics and specific session organisation.

Question 19

What does a macrocycle include?

Answer 19

provides an overview of what is to happen in terms of long-term training and preparation. While noting competition dates, it also references training specifics such as volume and intensity over a period of time and maintenance or increase of fitness components such as strength and endurance.

Question 20

What is peaking?

Answer 20

is the phase of training in which performance is optimised to meet the demands of a race, competition or series.

Question 21

What is tapering?

Answer 21

is the period immediately before competition when the volume and intensity of training is reduced.

Question 22

What is the aim of tapering?

Answer 22

remove cumulative fatigue which has developed over a long period of training, to freshen the athlete, ultimately boosting performance.

Question 23

Four different ways to taper

Answer 23

step taper, linear taper, exponential (slow decay), exponential (fast decay)