periodisation

Question 1

what is periodisation

Answer 1

spilling up the training year into time periods, within each smaller time period we can focus on specific components of fitness to work/improve

Question 2

what are the differnet phases of periodisation

Answer 2

preparation phase
competitive phase
transition/recovery phase

Question 3

what are the two section of the preparation phase

Answer 3

general and specific

Question 4

what is general preparation

Answer 4

general conditioning
aerobic endurance
flexability
strength
mobility
training intensity lower (base building)

Question 5

what is specific preparation

Answer 5

focus on component of fitness that are needed in the sport/event

Question 6

what is the competitive phase

Answer 6

athlete is competing in their sport
peak fitness

Question 7

what is the transition/ recovery phase

Answer 7

bridging the time between the competitive phase and the start of the next season/training cycle
allowing the body to recover from the competitive phase
active rest-lower intensity aerobic work

Question 8

what is tapering

Answer 8

reducing amount of training but maintaining intensity, 1-3 weeks prior to the competition

Question 9

what are the benefits of tapering

Answer 9

increase muscle glycogen concentration
increase muscular endurance and power
increases Vo2 max

Question 10

what is peaking

Answer 10

the adaptation from tapering enables the optimal level of performance, the performer normally aims to peak during the most important competition period of their season

Question 11

how many periodisation cycles are there

Answer 11

3
macrocycle
microcycle
mesocycle

Question 12

what is a macrocycle

Answer 12

is a phase lasting between 6months to a year

Question 13

what is a microcycle

Answer 13

a phase lasting 1 week or less, basic repetitive cycle of activities

Question 14

what is the mesocycle

Answer 14

a phase lasting 2 to 4 weeks would be part of macrocycle

Question 15

how to plan a microcycle

Answer 15

utilise principles of training
decide on general activities
decide on specific activities
breakdown activities into relevance to different energy systems, to ensure that this fits the energy system profile for your sport

Question 16

how to plan a mesocycle

Answer 16

need to establish you maximum training intensity using fitness tests
decide on a straight point below this
plan a progressive intensity mesocycle taking up to 100% in 4 weeks
plan the subsequent 4 week cycle training you up to 110%
subsequent 4-week cycles taking you up to your planned goal for the year