Periodisation intro

Question 1

what is periodisation?

Answer 1

Method of dividing training intp smaller, easy to manage segments. Makes it easier to ensure peak performance during competition periods.

Question 2

List the periodisation hierarchy:

Answer 2

Macrocycle –> Mesocycle –> Microcycle –> Training Session –> Training unit

Question 3

What is a limitation of the traditional periodisation model?

Answer 3

It is designed for one competition period over a year long macrocycle. Multi-cycle plans have been developed to enable optimal performance in multiple events.

Question 4

List the 4 mesocycles in a traditional cycle:

Answer 4

Preparation phase
1st transition phase
Competition
2nd transition (active rest)

Question 5

What is block periodisation?

Answer 5

A cycle of highly concentrated specialised work loads. Contains a high volume of exercises directed at minimal components of fitness. Designed specifically for elite athletes.

Question 6

What are the 3 mesocycles within block periodisation?

Answer 6

Accumulation
Transformation
Realisation

Question 7

3 phases of the general adaptation syndrome (GAS) are:

Answer 7

Alarm phase
Resistance phase
Exhaustion phase

Question 8

Designing a training programme for optimal performance must allow for what cycle to repeatedly occur?

Answer 8

The supercompensation cycle. Training stimuli should be applied when the individual is at the peak of their supercompensation state.

Question 9

Negatives of too much/too little recovery:

Answer 9

Insufficient recovery - poor/ no adaptation, reduced performance and risk of overtraining.
Too much recovery - Deterioration of adaptation, no progressive performance benefit.

Question 10

What is the general rule for recovery of glycogen stores?

Answer 10

24hrs to replenish glycogen + peak muscle protein synthesis.