Principles Of Training

Question 1

What is moderation?

Answer 1

• training must be appropriate for the performer to adapt while maintaining a healthy balanced lifestyle
• training = too intense + too frequent = quality will decrease + over use injuries and burnout can occur
• if training doesn’t overload there may be no adaptation / improvement

Question 2

What is reversibility?

Answer 2

• training must be maintained to prevent deterioration in performance
• through injury or off season, losses in aerobic capacity are rapid + strength decrease @ slower rate

Question 3

What is specificity?

Answer 3

• specific and appropriate for individual sport, energy system, muscle fibre + movement patterns

E.g. short sharp bursts of speed, training should be this

Question 4

What is variance?

Answer 4

• training includes a range of exercises and activities to prevent boredom, maintain motivation + limit overuse injuries

Question 5

What is overload?

What is the sub category to achieve overload?

Answer 5

• training intensity should be above the performers comfort zone to place a stress on the body to force an adaptation

FIIT:

• Frequency = how many sessions per week are performed
• Intensity = how hard the sessions are
• Time = how long the sessions, intervals, set are
• Type = method of training used

Question 6

What is progression?

Answer 6

• training demand should GRADUALLY increase over time to ensure the performer adapts and improves

Question 7

What is periodisation?

Answer 7

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

Aim is to ensure:

• a performer reaches their physical peak @ the right time
• they avoid injury and burnout
• training is structures to give realistic + achievable goals

Question 8

What’re the principles of training? (Acronym)

Answer 8

MRS VOPP

Moderation
Reversibility
Specificity
Variance
Overload 
Progression
Periodisation 

OR

SPORT + FITT

Question 9

Describe periodisation in more depth

Answer 9

“The organised division of training into specific blocks (cycles) or phases”

Question 10

Describe the cycles (blocks) from periodisation

Answer 10

Most coaches will plan training on a yearly basis for national championships and qualifiers = even though Olympics are every 4 years and world championships + European champs every 2 years in athletics,

Each year has 3 cycles:

• macro-cycle (big cycles)
• meso-cycle (medium cycles)
• micro-cycle (small cycles)

Question 11

What is the macro-cycle?

Answer 11

The macro-cycle is a long term training plan typically over a one year period

Aim is to achieve a long term goal:
E.g. PB in sprinting comp at the end of the season

Question 12

What is a meso-cycle?

Answer 12

Macro-cycles are broken down into meso-cycles:

Mid term training plan:
- 4-16 week blocks depending on PHASE in e.g. pre-season/ comp season/ off season

Aim:
Achieve a mid term goal like maintain fitness

Question 13

What is a micro-cycle?

Answer 13

Meso cycles are broken down into micro-cycles:

Short term training plan is usually 1-3 weeks

Aim:
Achieve a short term goal such as perfecting sprint start technique

Each micro-cycle is split into a no.of sessions focusing on specific UNIT (individual training session) e.g. skill based units or flexibility/ weight training

Question 14

What are phases?

Answer 14

The design of each meso-cycle depends on the PHASE of training a performed is in within their year:

• Preparatory phase

Question 15

Describe the preparatory phase (1)

Answer 15

Preparatory phase 1 = OFF SEASON

• general conditioning undertaken to develop a base level of fitness to build on PRE SEASON
• mostly aerobic training, mobility training + strength + conditioning

Question 16

Describe the preparatory phase (2)

Answer 16

Preparatory phase (2) = PRE-SEASON

• progressive overload is the focus + intensity of training is increased
• sport specific fitness will be central
• as COMPETITION SEASON gets closer, training is reduced = comp training takes over e.g. continued games

Question 17

Describe the competitive phase (3)

Answer 17

Competitive phase 3 = COMPETITION SEASON

• training load reduces + at lower intensity w/ more rest days (injury free + ability to re-perform)
• strategies, tactics + game-play will be the focus = HOWEVER, if endurance performer, high intensity is needed

Question 18

Describe the competitive phase (4)

Answer 18

Competitive phase 4 = TAPERING

• may need 2-3n weeks prior performance
• training load is gradually reduced + relief increased to ensure a performer is fully recovered w/ max fuel stores
• training intensity maintaining BUT frequency/volume of training reduced by 1/3 = 2-4% increase in performance tests

Question 19

What is transition phase?

Answer 19

• ‘transition season’
• active rest + recuperation
• low intensity aerobic work e.g. swimming or cycling
• receiving treatment for injuries