Preparation and Training Methods

Question 1

Periodisation definition?

Answer 1

The organised division of training into blocks, each with a goal and a time frame

Question 2

What is periodisation?

Answer 2

> each training block has a designed ‘cycle’
each cycle has a specific goal and time frame
the aim of periodisation is to ensure:
1. performer reaches physiological peak at the correct time
2. avoid injury and burnout
3. training is structured to give realistic and achievable goals

Question 3

What are cycles?

Answer 3

> most competitors occur a regular basis (World Cup, World Championships, Olympics and Premier League)
most athletes will plan training on a yearly basis
each year they will have three cycles to make training plans specific and achievable
there are 3 cycles;
1. macro
2. meso
3. micro

Question 4

Definition of Macro-cycle?

Answer 4

A long term training plan, typically over one year, to achieve a long term plan

Question 5

What is a macro cycle?

Answer 5

> long term plan
aim to achieve a long term goal
it typically consists of a single year block training (ensuring peak physical fitness for the comp season)
olympic athletes may have a macro cycle that last 4 years
it can then be broken into several meso-cyles

Question 6

Definition of meso-cycle?

Answer 6

a mid term training plan, typically 6 weeks, to achieve a mid term goal

Question 7

What is a meso-cycle?

Answer 7

> mid term plan aimed at achieving a mid term goal
e.g. maintaining general fitness over a transition phase
typically lasts 4-16 weeks
a macro cycle could consist of three meso cycles

Question 8

Definition of a micro-cycle?

Answer 8

A short term training plan, typically one week to achieve a short term goal

Question 9

What is a micro-cycle?

Answer 9

> short term training plan
lasts 1-3 weeks
these have short term goals
e.g. perfecting the sprint start technique
each micro cycle can be split into a number of sessions. Each having a different focus such as skill based, flexibility, strength, etc

Question 10

What are phases?

Answer 10

> the design of each meso-cycle depends on the phase of training a performer is in
there are three main season within the periodised year:
1. preparatory phase - off season/pre season
2. competitive phase - during season
3. transition phase - post season

Question 11

What is the preparatory phase 1?

Answer 11

> off season
general conditioning to develop a base
aerobic training
mobility training
strength and conditioning

Question 12

What is the preparatory phase 2?

Answer 12

> pre season
progressive overload is focus
intensity increased
sport specific fitness
training load reduces as competition gets closer and competition specific training increases (i.e. practice games)

Question 13

What is the competitive phase 3?

Answer 13

> training load reduces
Adequate rest days to maintain fitness/injury free
strategies tactics and game play will be the focus
endurance athletes will still need high intensity training to be comp ready

Question 14

What is the competitive phase 4?

Answer 14

> tapering is used
training load reduced
relief increased
allows maximal fuel stores to recover
intensity is maintained
volume reduced by 1/3

Question 15

What is the transition phase?

Answer 15

> active rest and recuperation
low intensity aerobic work (swimming, cycling)
treatment of injuries
training load will increase as new season approaches (preparatory phase)

Question 16

What is Aerobic capacity?

Answer 16

the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity

Question 17

What are the factors affecting Aerobic Capacity: age?

Answer 17

• early 20s, VO2max declines approximately 1 per cent per year
• the lost elasticity in heart, blood vessels and lung tissue walls with age reduce the efficiency to inspire and transport oxygen

Question 18

What are the factors affecting Aerobic Capacity: physiological make up?

Answer 18

• greater the efficiency of the respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise O2, the higher the VO2 max
• Strong respiratory muscle and large lung capacities can inspire more air.
• increased Hb content of blood stream will transport more O2 for aerobic energy production
• capillarisation will increase the SA for gaseous exchange
• A high % of SO fibres rich in myoglobin and mitochondria produce more energy aerobically

Question 19

What are the factors affecting Aerobic Capacity: Gender?

Answer 19

• females have 15-30% lower VO2 max than males from the dame group
• Females have higher % of body fat, - - - smaller lung volumes, SV and CO during maximal work
• lower Hb levels, reducing the efficiency to inspire and transport O2 for aerobic energy production

Question 20

What are the factors affecting Aerobic Capacity: Training

Answer 20

• Aerobic training will inc VO2max by 10-20%. in aging performers, aerobic training will maintain or reduce any decline in VO2max
• Aerobic training causes long-term adaptations, such as increased strength of respiratory muscles, levels of haemoglobin, myoglobin and mitochondria, which increases the efficiency to inspire, transport and utilise oxygen

Question 21

Aerobic training: direct gas analysis?

Answer 21

• subject performs continuous exercise at progressive intensities to exhaustion.
• expired air is captured by a mask with a tube connected to a flow mater and gas analyser
• the relative concentrations of O2 and CO2 in expired air to inspired air are measured
• results can be graphed against intensity and using a simple calculation VO2max can be determined

Question 22

Aerobic training: direct gas analysis advantages?

Answer 22

• direct objective measurement of VO2max
• Accurate, valid and reliable measure
• Test performed during different exercises (e.g. running, cycling), including laboratory and field settings

Question 23

Aerobic training: direct gas analysis disadvantages?

Answer 23

• maximal test to exhaustion
• can’t be used with elderly or those with health conditions
• access t specialist equipment required

Question 24

Aerobic training: 12 min Cooper run?

Answer 24

• subject performs continuous running to achieve a maximum distance within 12 minutes
• performed on a 400m running track with cones placed at intervals
• at end of 12mins, the test ends and a total distance is recorded
• this is a maximum intensity test which using a simple calculation can predict VO2max

Question 25

Aerobic training: 12 min Cooper run advantages?

Answer 25

1. large groups can perform test at same time in a field-based setting 2. a subject can administer their own test 3. simple and cheap equipment requires 4. published table of normative data and simple VO2max calculation

Question 26

Aerobic training: 12 min Cooper run disadvantages?

Answer 26

1. prediction of VO2max, not a measurement 2. maximal test to exhaustion limited by subject motivation 3. can't be used with elderly or those with health conditions 4. test is not sport specific

Question 27

Aerobic training: Queens college step test?

Answer 27

- subject performs continuous stepping on and off a box 41.3com high for a period of three minutes - steps will be taken at a rate of 24 steps/min for men and 22 steps/min for women - HR is taken 5 seconds after test for 15 seconds - HR recovery is used to predict VO2max with a simple equation

Question 28

Aerobic training: Queens college step test advantages?

Answer 28

1. sub-maximal test 2. simple and cheap 3. HR easily monitored 4. published tables of normative data and simple VO2max calculation

Question 29

Aerobic training: Queens college step test disadvantages?

Answer 29

1. prediction of VO2max, not a measurement 2. HR recovery will be affected by prior exercise, food and fluid intake 3. no sport specific 4. step height may be disadvantage shorter subjects

Question 30

aerobic training: Multi-stage fitness test?

Answer 30

- subject perform a continuous 20m shuffle run test at progressive intensities to exhaustion - each 20m shuffle will be timed to an audio cue - test is over when subject can't complete the shuttle in the allocated time - a level and a shuttle number will be given which predicts VO2max from a standardised comparison table

Question 31

aerobic training: Multi-stage fitness test advantages?

Answer 31

1. large groups can perform the test at same time 2. only simple and cheap 3. published tables of VO2max equivalents

Question 32

aerobic training: Multi-stage fitness test disadvantages?

Answer 32

1. prediction of VO2max not a measurement 2. maximal test to exhaustion limited by subject motivation 3. Can't be used with elderly or those with health conditions 4. not sport specific

Question 33

aerobic training: what is continuous training?

Answer 33

- involves steady-state low-to-moderate intensity work for a prolonged period of time. - use of large muscle groups, e.g. jogging - increases the intensity and duration of performance - used by endurance performers

Question 34

aerobic training: what is fartlek training?

Answer 34

- continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods - allows both aerobic and anaerobic systems to be stressed, encouraging performers to recover while still performing - used by team game players, who must perform at different intensities over a long durartion

Question 35

aerobic training: what is HIIT training?

Answer 35

- involves repeated bouts of high-intensity work followed by varied recovery times for an overall period of 20-60 mins - work intervals = 80-90% of max HR, for 5 sec-8 mins - recovery intervals = 40-50% max HR, equal to work interval - can be easily modified for people with varying fitness levels and can be performed in all sports - common use of sports swimming, cycling - similar benefits in aerobic capacity but in shorter periods of time than continuous

Question 36

Strength training: Type of strength - what is static strength?

Answer 36

- where force is applied against a resistance without any movement occurring - created by isometric muscle contractions as no change in length - important for gymnasts when holding balances

Question 37

Strength training: Type of strength - what is dynamic strength?

Answer 37

- characterised by movement - a force is applied against a resistance and the muscles change in length eccentrically or concentrically - also known as power output = a combination of speed and strength - important in a triple jump of hop, step and jump

Question 38

Strength training: Type of strength - what is maximum strength?

Answer 38

- the ability to produce a maximal amount of force in a single muscular contraction - it represents the maximum wieght that can be lifted in one contracts - one rep max - important for olympic weightlifter

Question 39

Strength training: Type of strength - what is explosive strength?

Answer 39

- the ability to produce a maximal amount of force in one or a series of rapid muscular contractions - elastic strength due to use of the stretch-reflex mechanism where muscle is stretched before concentrically contracting - elastic recoil of the muscle adds to the force of contraction - athlete needs to overcome a resistance rapidly while preparing the muscle for another contraction of equal force - important for sprinters, gymnast, long/high jump

Question 40

Strength training: Type of strength - what is strength endurance?

Answer 40

- the ability to sustain repeated muscular contractions over a period of time withstanding fatigue - essential in sports like rowing, swimming where the muscles must perform the same movements repeatedly

Question 41

Strength training: Factors affecting - cross sectional are?

Answer 41

- the greater the cross--seactional area of the muscle, the greater the strength - there is a maximum of between 16-20 newtons of force per square centimetre of muscle CSA; therefore the greater the CSA the greater the contraction

Question 42

Strength training: Factors affecting - fibre type?

Answer 42

- the greater percentage of fast glycolytic and fast oxidative glycolytic fibres, the greater the strength over a short period of time - fast-twitch fibres have larger motor neurones forming larger motor units with rapid, high force contractions - the greater the recruitment go FG filers, the greater the force of contraction

Question 43

Strength training: Factors affecting - gender?

Answer 43

- males have a higher strength than females - males have higher muscle mass due to higher testosterone levels. However, when strength is expressed per unit of CSA, the difference between genders largely disappears

Question 44

Strength training: Factors affecting - age?

Answer 44

- peak strength is reached in females at 16-25 years and males at 18-30 years. Strength development peaks at 20-30 years - strength decreases with age - age-related decline in strength is due to a decrease in efficiency of neuromuscular system, elasticity and testosterone, leading to a reduction in muscle mass.