Preparation & Training Methods

Question 1

Physical Adaptations if athletes participate in regular continuous, fartlek and interval training

Answer 1

• Cardiac hypertrophy, increased stroke volume and cardiac output = perform at a higher intensity for longer
• Lungs become more elastic, increase tidal volume, Increase Vo2 max. Delay onset of lactic acid = Maintain skill level and recover faster

Question 2

How many sets reps and weigh % are used for strength, ME and power

Answer 2

Strength = 3, 3-5, 90-95%
ME = 4, 16, 50-60%
Power = 3, 6, 80%

Question 3

Define plyometrics

Answer 3

jumps, bounds, and hop type exercised and is linked to the developmen of power

Question 4

Is SAQ training effective ?

Answer 4

YES
- Improve agility= more beating opponents 1vs1
- Improve speed = break away from last line of defence
- Recover quicker and perform at higher intensity again

NO
- Movement not replicating games
- Resistance equipment can affect the technique performed
- The decision making element is taken away

Question 5

Altitude Training

Answer 5

• 1500m above sea level
• Optimum = 2000 - 2500m
• Take in less air, body releases more EPO into blood, produce more red blood cells, carry more oxygen to working muscles, When returning to sea level can exercise for longer without fatigue

Question 6

Periodisation

Answer 6

• Organised division of training into a number of specific blocks, periods or phases
• Ensures althetes reach physical peak at the correct time

Question 7

What are the 4 periods

Answer 7

• Preperation
• Special preperation
• Competitive
• Transition

Question 8

Preperation period

Answer 8

• develop baseline fitness nd general conditioning ready for the season, characterised by the sheer volume of training associated e.g stamina
  ( start of pre-season)

Question 9

Special Preperation Period

Answer 9

• Focus on specific movement and perfecting technique and tactics
• working on a centre pass play in netball
  (end of pre-season)

Question 10

Competitive Period

Answer 10

• Consolidation of all training, sport specific movement and general conditioning maintain skill
• in season

Question 11

Transition Period

Answer 11

• A phase of non competitive activities
• incorporates rehabilitation of any injuries and psychological relaxation
  e.g swimming
  off season

Question 12

Micro-cycle

Answer 12

• tyically 1 wek
• ## aim is to achieve short term goals

Question 13

Meso-cycle

Answer 13

easiest way to prepare a mesocycle is group together 2 - 4 microcycles
- 2 week to 6 months

Question 14

Macro-cycle

Answer 14

• Long term goals
• A macrocycle is a group of mesocycles
• Training that is carried out for that full cycle 1 year 2ws

Question 15

Mega -cycle

Answer 15

• Longest cycle, 4 years like building up to the olympic games

Question 16

What are the constraints of macro-cycle with team games?

Answer 16

If injury player will be behind as the cycle will be missed
- Have to be specific to each player but may not have time so it is general
- Players called up to national side = miss cycle
- Strategy / tactics differ for every opponent. Not all training can be the same

Question 17

Continuous Training

Answer 17

• Steady State Sub-Maximal Work
• Suited for long distance/ endurance athletes when o2 demands are met by the supply from the cardio-vascular system
• HR Should be above aerobic threshold

Question 18

Fartlek

Answer 18

Continuous steady training intersped with varied high intensity work periods and slow recovery periods

Long Interval = Endurance, aim to work close to anaerobic training threshold
80% intensity

Short Interval = Speed
100% intensity

Question 19

How can Fartlek sessions be adapted

Answer 19

Frequency Intensity Type Time

Question 20

What is SAQ training by

Answer 20

• Exercise duration is short
• Working at an intensity of about 80% of MHR
• Long recovery to allow performer to fully recover

Question 21

HIT training

Answer 21

• Perform full body exercises at high intensity with rest periods
• Aim to develop strength, power, ME in addition to cardiovascular fitness