Periodisation and planning Flashcards

1
Q

what is specificity?

A

the type of physiological demand placed on the body will dictate the specific adaption that will occur

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2
Q

what is overload?

A

an above-normal stress or load applied to a muscle or muscle group to elicit an enhanced training response

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3
Q

what is progression?

A

to continue seeing gains and improvements from an exercise program, the intensity of the exercise must gradually become increasingly more challenging

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4
Q

what is reversibility?

A

once intitule neuromuscular adaptions have occurred, without regular strength training muscles may atrophy and become weaker

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5
Q

training residuals: aerobic system?

A

detraining (back to base line): 30+/-5 days

description: 
\+ Mitochondrial density
\+ Capillary density
\+ Aerobic enzyme
\+ Glycogen storage
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6
Q

training residuals: anaerobic system?

A

detraining (back to base line): 18+/-5 days

description:
+ Anaerobic enzymes
+ H+ Buffering
+Glycogen

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7
Q

training residuals: maximal strength?

A

detraining (back to base line): 30+/-5 days

description:
+ neural mechanisms
+ myofibrillar density FT

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8
Q

training residuals: strength endurance?

A

detraining (back to base line): 15+/-5 days

description:
+ myofibrillar density ST
+ aerobic/anaerobic enzymes
+ lactic acid tolerance

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9
Q

training residuals: maximal speed?

A

detraining (back to base line): 5+/-3 days

description:
+ motor control
+ neuromuscular function
+ phosphocreatine storage

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10
Q

what is periodisation?

A

“Programme variation in the training stimuli with
the use of planned rest periods to augment
recovery and restoration of an athlete’s potential.”

“Long-term cyclic structuring of training and
practice to maximize performance to coincide with important competitions.”

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11
Q

Periodisation-central concepts:

A
• Volume (i.e. time)
• Intensity (i.e. kg, %1RM
speed etc.)
• Recovery periods
• Frequency
• Exercise selection

LOAD = Volume x Intensity

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12
Q

some available calculations: squat snatch?

A
Sets: 3
Reps: 5
Load (kg): 90 
%RM: 67
total Reps: 15
equation 1: 1350
equation 2: 1005
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13
Q

some available calculations: snatch pull (from floor)

A
Sets: 3
Reps: 5
Load (kg): 120
%RM: 60
total Reps: 15
equation 1: 1800
equation 2: 900
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14
Q

some available calculations: snatch pull (from knee)

A
Sets: 3
Reps: 5
Load (kg): 120
%RM: 65
total Reps: 15
equation 1: 1950
equation 2: 975
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15
Q

what are the 2 equations?

A

Equation 1 – VL (kg) = Number of Sets x Number of reps x Mass lifted (kg)

Equation 2 – VL (kg) = Number of Sets x Number of reps x % 1RM

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16
Q

what is Session-RPE?

A
• Global RPE rating (0-10)
• 20-min post-session
• Multiply RPE by time
• Intensity x volume =
Load
17
Q

what are biomotor abilities?

A
• Terms used to describe individual fitness
components required by athletes e.g.:
• Strength
• Speed
• Power
• Endurance
18
Q

Periodization-Construct fundamentals: Multiplayer plan?

A

Duration: 2-4 years

Description: a 4-year training plan is termed a quadrennial plan

19
Q

Periodization-Construct fundamentals: Annual training plan?

A

Duration: 1 year

Description: single or multiple macrocycles, subdivided into various periods of training including preparatory, competitive and transition periods.

20
Q

Periodization-Construct fundamentals: Macrocycle?

A

Duration: Several months to a year

Description: an annual plan, its divided into preparatory, competitive and transition periods of training

21
Q

Periodization-Construct fundamentals: Mesocycle?

A

Duration: 2-6 weeks

Description: the most common is 4 weeks. consists of microcycles that are linked together, medium sized plan

22
Q

Periodization-Construct fundamentals: Microcycle?

A

Duration: several days-2 weeks

Description: most common duration is 1 week, composed of multiple workouts

23
Q

Periodization-Construct fundamentals: training day?

A

Duration: 1 day

Description: one day that include multiple training sessions is designed in the context of the particular microcycle

24
Q

Periodization-Construct fundamentals: training session?

A

Duration: several hours

Description: generally consists of several hours of training. if the workout includes >30 min of rest between bouts of training, it would comprise multiple sessions

25
Q

Block periodisation- three sequential mesocycles?

A

• Made for targeting less (1 or 2) components with
greater focus and more flexible for competition:

• Accumulation – volume of basic abilities, e.g., aerobic
endurance, muscle strength, and general coordination;

  • Transmutation - sport-specific abilities, e.g., high intensity anaerobic workloads, strength endurance
  • Realization - recovery and peaking towards competition
26
Q

Mesocycle structure?

A
  • Mesocycle is made up of microcycles
  • Weekly variations in loading allows coaches to plan periods of:
  • High stress for stimulus
  • Low stress for recovery and adaptation

• Weekly microcycles should be ordered to maximise the
adaptation process

27
Q

Microcycle structure?

A
  • Microcycles are made up of training days
  • Just like mesocycle design, variation is required at the microcycle level
  • High, moderate and low days can determine weekly loading patterns