Preperation and training methods

Question 1

SPORT

principles of training

Answer 1

• specificity
• progressive overload
• overload
• reversibility
• recovery

Question 2

specificity

principles of training

Answer 2

• training relevant to you
• need to consider using the same energy system , muscle fibres , skills and movements
• intensity and duration has to be similar

Question 3

progressive overload

principles of training

Answer 3

• gradually train harder as their fitness improves
• have to do gradually or you will risk injury

Question 4

overload

principles of training

Answer 4

• FITT
• frequency
• intensity
• time
• type

Question 5

frequency

principles of training - overload principles FITT

Answer 5

how often is the training session going to happen

Question 6

intensity

principles of training - overload principles FITT

Answer 6

• how hard do you want the athlete to work

Question 7

time

principles of training - overload principles FITT

Answer 7

• how long is the training session going to last for

Question 8

type

principles of training - overload principles FITT

Answer 8

• what type of traning is the athlete going to be doing

Question 9

reversibility

principles of training

Answer 9

• if the training stops then the adaptions that have occurred as a result of the training plan deteorate

Question 10

recovery

principles of training

Answer 10

• rest days are needed
• 3:1 ration , 3 days training and 1 day rest

Question 11

periodisation

Answer 11

• relates to goal setting
• need to plan their training so that they peak at the right time
• periodisation - a term used when planning a training programme
• dividing the year into blocks
• blocks are refered to as cycles
• periodisation divides training into three types of cycle ; macrocycle , mesocycle , microcycle

Question 12

macrocycle

periodisation

Answer 12

• long term performance goal
• the big period
• could be a season or an olympic cycle
• has three distinct
• .1 peperation period - generally invloves body conditioning and the development of fitness levels
• .2 the competition period - matches occur. the performer refines skills and techniques , as well as maintaing fitness levels
• .3 the transition period - rest and recovery, recharge mentally and physically , still active but less and a diff sport

Question 13

mesocycle

periodisation

Answer 13

• medium term performance goal
• usally lasts 4-12 weeks
• focus on a particular thing
• E.G focus on power , or a new floor routine in gymnastics

Question 14

microcycle

periodisation

Answer 14

• short term performance goal
• one week or a few days of training that is repated throughout the lenght of the mesocycle

Question 15

double periodisation

periodisation

Answer 15

• some sports recquire an athlete to peak more than once in a season
• E.G
• hockey breaks for winter months
• gynmnast may have two or more major comps
• boxer has more than one fight

Question 16

tapering and peaking

periodisation

Answer 16

• peaking - planning and organisation training in a way that prepares the athlete both physcially and mentally
• Tapering - the reduction in the volume of training prior to major competition , occurs a few days before

Question 17

warm up

Answer 17

• pulse raiser
• dynamic stretches
• skill rehersal
• increase muscle temp , felxability , speed of muscles
• skill rehersal

Question 18

cool down

Answer 18

• pulse lowering
• stretching
• helps remove waste products
• prevents blood pooling
• prevents DOMs