PREPARATION AND TRAINING METHODS

Question 1

Why are training programmes created?

Answer 1

This is to ensure they reach peak performance level at the correct time. (before a competition)

Question 2

What are the 9 Principles of training?

MRS VOP is TESTING the WC

Answer 2

M = Moderation
R = Reversibility
S = Specificity
V = Variation
O = Overload
P = Progression
Testing = Test
W = Warm up
C = Cool down

Question 3

What is Periodisation?

What is its aim?

Answer 3

Periodisation is the organised division of training into a number of specific blocks, periods or phases.

The aim of this is to ensure athletes progress to their skill/physical peak at the correct time for a significant sporting target/event. E.g. Olympic games, London Marathon

Question 4

What are the 3 phases Periodisation can be divided into?

Answer 4

Pre-season, competition season, off-season

Question 5

What are the three basic structures when planning a training programme?

Answer 5

Macro-cycles, Meso-cycles, Micro-cycles

Question 6

What is a macro cycle?

Answer 6

A macro cycle is a long term plan of training aimed at achieving a long term goal.

Question 7

How long is a macro cycle?

An example.

Answer 7

It typically consists of a year block of training, but can be longer/shorter.

E.g. Athletics – ensuring peak physical condition of the Olympic games with a four year cycle. (can be known as mega-cycles)

Question 8

What is a meso cycle?

Answer 8

A meso-cycle is an intermediate block of training aimed at achieving a particular medium-term goal.
E.g. increase strength, power or endurance.

Question 9

How long does a meso cycle usually last?

Answer 9

It typically lasts between 4 and 16 weeks.

Question 10

In its simplest form, a m?-cycle is made up of 3 m?-cycles

What are the two Ms?

Answer 10

In its simplest form, a maco-cycle is made up of 3 meso-cycles (pre-season, competition season and off-season)
However, these can be broken down to form an even greater number of short-intermediate term goals.

Question 11

What are the 3 main seasons within the periodization year? (Meso cycle)

Answer 11

Preparatory phase
Competitive phase
Transition phase

Question 12

What is the Preparatory phase?

Answer 12

Preparatory phase. Also known as ‘off season and pre-season’ this is the time of year when general, sports-specific and skill- based fitness is the focus

Question 13

What is the Preparatory phase 1?

Answer 13

Preparatory phase 1 –
During the off-season, general condition will be undertaken to develop a base to build on in pre-season (mainly consist of aerobic trainings, mobility training and strength & condition)

Question 14

What is the Preparatory phase 2?

Answer 14

Preparatory phase 2 -
During the pre-season, progressive overload is the focus and intensity increases.
Sports specific fitness will be central and as competition looms, the total training volume will reduce and competition-specific training will take over with practice games etc.

Question 15

What is the Competitive Phase?

Answer 15

Competitive phase – also known as ‘competition season’ , this is the time of year to maintain the fitness developed in the preparatory phase, avoid injury and focus on strategies and tactics

Question 16

What is Competitive Phase 3?

Answer 16

Competitive phase 3 -
Training load reduces with periods of lower intensity and adequate rest days to maintain fitness while remaining injury free.
Strategy, tactics and game-play will be the main focus, although endurance performers will still need high-intensity training to be competition ready.

Question 17

What is Competitive Phase 4?

Answer 17

Competitive phase 4-
To achieve peak performance, a process known as tapering may be undertaken.
Two or three weeks prior to performance, training load is gradually reduced and relief increased to ensure performer is fully recovered with maximum fuel stores. Training intensity is maintained but volume decreased by approximately one third.

Question 18

What is the Transition Phase?

Answer 18

Transition phase –
also known as ‘transition season’, this is the time of year for active rest and recuperation.
Low-intensity aerobic work, such as swimming or cycling, will be completed while receiving treatment for injuries. As the preparatory phase approaches, training load will increase again and the new year will commence

Question 19

What are the effects of tapering?

Answer 19

Increase haemoglobin, red blood cell concentration and buffering capacity
Improved anabolic hormone (build and repair) to catabolic hormone (stress and damage) ratio
Improved fast oxidative glycolytic (FOG) muscle fibre recovery increasing strength, speed and power output
Improved immune response (white blood cell count) increasing the body’s ability to fight illness during taper
Improved sleep duration and perceived quality

Question 20

What is a Micro cycle?

Answer 20

A micro-cycle is a number of training sessions which form a recurrent unit.

Question 21

How long can a micro cycle last?

What sort of goals are they?

Answer 21

They can last up to 3 weeks, but are typically 1 week long.

They are short-term goals.

Question 22

What is a unit?

Answer 22

A unit = individual training session or different parts of an individual session.
E.g. an athlete training 3 times a week will have a micro-cycle of 3 units.
E.g. a training session with 2 aims (flexibility and strength) will contain 2 units.

Question 23

What are the benefits of periodisation?

Answer 23

Periodisation helps athletes reach peak performance at the correct time for their sport target.

Question 24

What is adaptation?

Answer 24

A physiological change in responce to training.

For example increased red blood cell production.