principles of training and periodisation Flashcards
what are the principles of training ?
guidelines for the design of safe and effective training
what do POT help to do ?
ensure training adaptations take place to increase a performers physical capacities
what is training ?
a programme of exercise designed to help performer reach specific fitness goals or targets by a specific time
why is training important ?
to ensure individual performers physical capacities match their sporting requirements
what are the principles of training ?
moderation
reversibility
specificity
variance
overload
progression
periodisation
testing
warm up
cool down
what is specificity ?
- training must be geared towards demands of activity
- needs to be specific to the person doing it - age, ability, fitness levels
- relevant training
- specific adaptations - e.g movement patterns, fibre types, energy systems
what is moderation ?
too much overload/progression leads to over training and burn out and overuse injuries
in moderation what should the training plan include ?
- rest days
- a ratio of 3:1 = 3x hard & 1 easy day prevents overtraining
what is reversibility ?
training adaptations are revered if overload stops, e.g injury/holiday
- atrophy starts 48 hrs after activity
what is variance ?
varied training methods/ strategies/ exercises helps to maintain motivation and prevent boredom/overuse injury
e.g varied strength training - circuit, M-gym, super- set, interval
what is overload ?
body must be stressed/made to work harder than its normal intensity for adaptations to occur
how can overload be adapted ?
changing frequency
intensity
time
type
What is progression ?
body adapts to a training load and to ensure further adaptations are achieved a gradual increase in overload is required for adaptations
what is periodisation ?
division of training into smaller units with a specific Long term objective
- it attempts to optimise physiological peaks, preventing overtraining, maintaining motivation
in periodisation, what are the cycles split into ?
macro (long term)
meso (intermediate term)
micro (short term)
what is testing ?
complete an appropriate PARQ test prior to planning to set training at an appropriate level to meet moderation and overload
when should you test ?
to monitor and time progressive overload and rest periods
what is a warm up ?
pulse raising/ mobility and dynamic stretching prepares the body physically and mentally for the exercise
what is a cool down ?
at end of activity to speed up recovery process, involves pulse lowering, stretching (static)
what is a micro cycle ?
short term training block which lasts 1-3 weeks, a number of training sessions make up a recruitment unit
give an example of aa micro cycle ?
- 3x weekly resistance training sessions to develop strength endurance
1 unit = 1 training session
what is the aim of a micro cycle ?
achieve a short term objective/goal (each unit may have its own objective in helping to achieve the overall meso/macro goal)
what is a meso cycle ?
intermediate training block between 1-4 months (consists of micro cylces)
what is the aim of a meso cycle ?
achieve a medium term goal e.g, strength/power
give an example of a meso cycle ?
4 mesocycles of :
rest recovery
off season
pre season
competitive season
what is a macro cycle ?
long term goal - 1 yr performance goal (consists of meso cycles)
what is the aim of a macro cycle ?
to achieve an important overall long term goal
give an example of a macro cycle ?
1 yr goal to reach national qualifying time
what is a 4+yr goal e.g the olympic games known as ?
megacycle
what are the benefits of periodisation ?
- help build physiological peak at correct time e.g olympics
- each block is desgined to prepare a specific performance component
- variance training split into smaller units to maintain motivation / avoid boredom/ burnout/ injury
- ensures training goals and aims are realistic and achievable within time frames
what is the transition, active rest recovery stage ?
- allows the body to recuperate from competitive season
- low intensity/activity to keep healthy, e.g swimming
what is prepatory stage 1/ off season ?
- build a good base/fitness level
- 3.g O2 capacity / flexibility / strength / fartlek
what is prepatory stage 2/ pre season training ?
- training intensity and volume increases and becomes more specific
- focus on more fitness components important for event/activity
- training involves skill/competition specific work
- reach peak performance level prior to competitive season
give an example of pre season training ?
- e.g doing friendly swimming races
- developing speed/specific energy systems / specific types of strength training
what is the competitive stage/ competitive season training ?
- maintaining existing levels of fitness
- staying injury free
- periods of tapering
- e.g focus on technique not fitness before competitive season
what is tapering ?
a reduction in the training load in an attempt to reduce the physical and psychological stress pf training and to optimise sports performance
what are the key elements of tapering ?
- decreasing training volume and maintaining intensity 2-3 weeks before competition
- maintain training intensity
- decrease training volume by a third
what are the benefits of tapering ?
- decreased volume improves recovery whilst increased enzymes, hormones, muscles, to build more proteins
- high intensity work prevents detraining
- shows improvement in performance by 2-4%
what is exponential tapering ?
performer drastically reduces the volume daily leading up to their event, fast exponential - most recommended tapering method
what is step tapering ?
performer significantly drops volume and then sustains to competition day
give an example of step tapering ?
60 miles a week to 24 miles a week until race day
what is linear tapering ?
performer decreases training load progressively each day until the event until they reach a 30% reduction in run distance
