Periodisation And Enviromental Training Flashcards
What is periodisation
The organisation of training blocks or phases so an optimal physiological peak can be reached
What are the three levels of periodisation
Macro cycle
Meso cycle
Micro cycle
What are the 3 stages of the macro cycle
Preperation stage- general and sport specific conditioning
Competition stage- tapering and competition maintenance
Transition phase- rest and recovery
Why is the macro cycle
Long term goals usually lasting 1-4 years
What us the mesocycle
Medium term goals 1-3 months
What is usually the focus of the mesocycle
A component of fitness
What is the micro cycle
Short term goals usually a few weeks
What is tapering
Manipulation of volume and intensity to prompt peak performance during competition
What does tapering involve
A decrease in training volume but maintains intensity
When does tapering take place
1 or 2 weeks prior to competition
What acronym is used when designing training programs
Sport fit
Specificity
Progressive overload
Reversibility
Variance
Frequency
Intensity
Time
Type
What does reversibility mean
Fitness can only be improved by stressing the body more than normal
What is the benefit of a warm up
Reduces chance of injury
Speed up nerve conduction
Increases efficiency of chemical reactions
What is the benefit of a cool down
Increases venous return
Reduces doms
Speeds up removal of waste products like lactic acid
What are the 2 types of environmental training
Altitude de training and acclimatisation training
What is classed as altitude training
Training at 2400m 8000 ft
What hormone increases production of red blood cells
EPO
What are two uses of altitude chambers
Regular exposure to low oxygen
Regular training in low oxygen
What are the problems with altitude training
Decrease in plasma volume
Increased blood viscosity
Increase ventilatory response
Athletes can’t train as hard or record as quickly
What are adaptations of training in extreme heat
Increased sweating
Increased blood volume and blood flow to skin
What are the drawbacks of training in a hot environment
Increased sweating can cause dehydration
Blood is thicker
Blood flow decreases
Cardiovascular drift
Increased breathing rate
What is cardiovascular drift
Gradual increase in heart rate over long duration of exercise
What adaptations are seen in extreme cold training
Improved energy source usage
Reduced blood pressure
What are the drawbacks of extreme cold training
Increased breathing rate
Blood pressure increases
Muscular strength and endurance decrease
Blood flow to skin decreases
