Periodisation

Question 1

define periodisation

Answer 1

dividing the year into blocks or sections, known as ‘cycles,’ where specific training occurs

Question 2

what is the aim of periodisation? (2)

Answer 2

• to peak for a specific competition and develop a specific component of fitness
• to optimise the rate of adaptation and maximise performance

Question 3

how many cycles does periodisation consist of?

what are they?

Answer 3

three:

macrocycle
mesocycle
microcycle

Question 4

how many phases does periodisation have?

what are they?

Answer 4

five:

general preparation
specific preparation
pre-competition
competition
recovery

Question 5

macrocycle length

Answer 5

1 year to 4 years, depending on the sport

Question 6

macrocycle (2)

Answer 6

• involves a long term outcome goal
• split into three separate periods:

the preparation period
the competition period
the transition/recovery period

Question 7

how many phases does the preparation period have?

Answer 7

TWO

general preparation
specific preparation

Question 8

how many phases does the competition period have?

Answer 8

THREE

pre-competition
competition
tapering/peaking

Question 9

how many phases does the transition/recovery period have?

Answer 9

ONE

recovery

Question 10

mesocycle length

Answer 10

2 weeks to 6 months

Question 11

mesocycle (2)

Answer 11

• a medium term performance goal
• may have a component of fitness as the focus

Question 12

microcycle length

Answer 12

1 to 14 days

Question 13

microcycle (3)

Answer 13

• normally a description of 1 week of training that is repeated throughout the mesocycle
• could set out what the performer is going to do each day
• includes rest days

Question 14

define an outcome-oriented goal? (2)

Answer 14

• centred around the final result or end outcome
• focus on external achievements and are typically measurable by concrete results

Question 15

example of an outcome-oriented goal

Answer 15

winning a competition or reaching a specific ranking

“i want to win the 100m sprint race in the upcoming olympics”

Question 16

define a performance-oriented goal? (2)

Answer 16

• focus on improving specific aspects of performance, often with a certain skill or task
• tied to improving an individual’s personal benchmarks or abilities

Question 17

example of a performance-oriented goal

Answer 17

“i want to improve my sprint time by 0.5 seconds in the next month”

Question 18

define a process oriented goal (2)

Answer 18

• concerned with specific actions, techniques, or strategies used to achieve success
• often the most controllable type because they focus on elements under the athlete’s control