Periodisation

Question 1

define periodisation

Answer 1

Periodisation is a method of organising the training year into phases where each phase has its specific aims for the development of the athlete.

Question 2

what are the 4 phases of an annual training program

Answer 2

1. preparation
2. competition
3. transition
4. evaluation

Question 3

what are these phases broken down into

Answer 3

macrocycles

Question 4

what is a mirocycle

Answer 4

A microcycle is a smaller unit of time normally between 3 to 10 days long

Question 5

what are the two sections of the preparation phase

Answer 5

1. general
2. specific

Question 6

describe the general section in term of the preparation phase

Answer 6

During this stage athletes are at their base level of fitness. They are concentrating on aerboic training.

Question 7

what are 2 examples of aerobic training

Answer 7

1. fartlek
2. continuous training

Question 8

describe the specific section in terms of the preparation phase

Answer 8

During this stage, there is a strong emphasis on the development of cardiorespiracctoy endurance. Intensity of training is increased with an increased focus on skill development.

Question 9

describe the competition phase

Answer 9

The goal of training during this phase is to reach peak conditions. During this phase, training volume is decrease and training intensity increases, as the work completed is simply enough for the maintenance of fitness levels.

Question 10

describe the transition phase

Answer 10

Is a period of time following a major competitive season. Involves the maintenance of cardiorespiratory fitness and avoiding detraining. During this phase corrective surgery’s are made.

Question 11

describe the evaluation phase

Answer 11

During this phase athletes will evaluate their performance to diagnose and improve weaknesses.

Question 12

describe what an annual plan is

Answer 12

The purpose of an annual plan is to ensure optimal performance occurs at the right time. This is achieved through the application of a taper prior to competition and the monitoring of fatigue and recovery to prevent overtraining.

Question 13

what is tapering

Answer 13

Tapering is the reduction in training loads to eliminate residual fatigue. In a taper, training intensity will remain the same, but training volume will decrease.

Question 14

what are three things a taper can result in

Answer 14

1. Reduces the chance of injury
2. Maximises the energy stores
3. Decreases physiological stress

Question 15

what does the length of a taper depend on

Answer 15

the actual individual and sport

Question 16

define the term peaking

Answer 16

Peaking is a point where an individual athlete will reach their optimal level of performance in the lead-up to competition due to a quality training program and appropriate taper.

Question 17

what is overtraining

Answer 17

Overtraining results in the inability of an athlete to perform or train at their previous level. Players must be aware of a balance between maximising the body’s limit and avoiding injury.

Question 18

what are four chronic affects of overtraining

Answer 18

1. Persistent poor results
2. Prolonged recovery from training sessions
3. General fatigue or loss of motivation
4. Overuse injuries

Question 19

what are seven methods of recovery

Answer 19

1. Message
2. compression germents
3. cold water immersion
4. warm water immersion
5. contrast water therapy
6. stretching
7. hyperbaric oxygen therapy

Question 20

what are three methods of injury prevention?

Answer 20

1. Warm up and cool down
2. pre-season training programs
3. skill development and training preparation