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a level p.e > principles of training and periodisation > Flashcards

principles of training and periodisation Flashcards

1
Q

what are the principles of training ?

A

guidelines for the design of safe and effective training

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2
Q

what do POT help to do ?

A

ensure training adaptations take place to increase a performers physical capacities

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3
Q

what is training ?

A

a programme of exercise designed to help performer reach specific fitness goals or targets by a specific time

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4
Q

why is training important ?

A

to ensure individual performers physical capacities match their sporting requirements

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5
Q

what are the principles of training ?

A

moderation
reversibility
specificity
variance
overload
progression
periodisation
testing
warm up
cool down

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6
Q

what is specificity ?

A
  • 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
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7
Q

what is moderation ?

A

too much overload/progression leads to over training and burn out and overuse injuries

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8
Q

in moderation what should the training plan include ?

A
  • rest days
  • a ratio of 3:1 = 3x hard & 1 easy day prevents overtraining
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9
Q

what is reversibility ?

A

training adaptations are revered if overload stops, e.g injury/holiday

  • atrophy starts 48 hrs after activity
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10
Q

what is variance ?

A

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

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11
Q

what is overload ?

A

body must be stressed/made to work harder than its normal intensity for adaptations to occur

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12
Q

how can overload be adapted ?

A

changing frequency
intensity
time
type

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13
Q

What is progression ?

A

body adapts to a training load and to ensure further adaptations are achieved a gradual increase in overload is required for adaptations

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14
Q

what is periodisation ?

A

division of training into smaller units with a specific Long term objective

  • it attempts to optimise physiological peaks, preventing overtraining, maintaining motivation
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15
Q

in periodisation, what are the cycles split into ?

A

macro (long term)
meso (intermediate term)
micro (short term)

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16
Q

what is testing ?

A

complete an appropriate PARQ test prior to planning to set training at an appropriate level to meet moderation and overload

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17
Q

when should you test ?

A

to monitor and time progressive overload and rest periods

18
Q

what is a warm up ?

A

pulse raising/ mobility and dynamic stretching prepares the body physically and mentally for the exercise

19
Q

what is a cool down ?

A

at end of activity to speed up recovery process, involves pulse lowering, stretching (static)

20
Q

what is a micro cycle ?

A

short term training block which lasts 1-3 weeks, a number of training sessions make up a recruitment unit

21
Q

give an example of aa micro cycle ?

A
  • 3x weekly resistance training sessions to develop strength endurance

1 unit = 1 training session

22
Q

what is the aim of a micro cycle ?

A

achieve a short term objective/goal (each unit may have its own objective in helping to achieve the overall meso/macro goal)

23
Q

what is a meso cycle ?

A

intermediate training block between 1-4 months (consists of micro cylces)

24
Q

what is the aim of a meso cycle ?

A

achieve a medium term goal e.g, strength/power

25
Q

give an example of a meso cycle ?

A

4 mesocycles of :
rest recovery
off season
pre season
competitive season

26
Q

what is a macro cycle ?

A

long term goal - 1 yr performance goal (consists of meso cycles)

27
Q

what is the aim of a macro cycle ?

A

to achieve an important overall long term goal

28
Q

give an example of a macro cycle ?

A

1 yr goal to reach national qualifying time

29
Q

what is a 4+yr goal e.g the olympic games known as ?

A

megacycle

30
Q

what are the benefits of periodisation ?

A
  • 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
31
Q

what is the transition, active rest recovery stage ?

A
  • allows the body to recuperate from competitive season
  • low intensity/activity to keep healthy, e.g swimming
32
Q

what is prepatory stage 1/ off season ?

A
  • build a good base/fitness level
  • 3.g O2 capacity / flexibility / strength / fartlek
33
Q

what is prepatory stage 2/ pre season training ?

A
  • 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
34
Q

give an example of pre season training ?

A
  • e.g doing friendly swimming races
  • developing speed/specific energy systems / specific types of strength training
35
Q

what is the competitive stage/ competitive season training ?

A
  • maintaining existing levels of fitness
  • staying injury free
  • periods of tapering
  • e.g focus on technique not fitness before competitive season
36
Q

what is tapering ?

A

a reduction in the training load in an attempt to reduce the physical and psychological stress pf training and to optimise sports performance

37
Q

what are the key elements of tapering ?

A
  • decreasing training volume and maintaining intensity 2-3 weeks before competition
  • maintain training intensity
  • decrease training volume by a third
38
Q

what are the benefits of tapering ?

A
  • 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%
39
Q

what is exponential tapering ?

A

performer drastically reduces the volume daily leading up to their event, fast exponential - most recommended tapering method

40
Q

what is step tapering ?

A

performer significantly drops volume and then sustains to competition day

41
Q

give an example of step tapering ?

A

60 miles a week to 24 miles a week until race day

42
Q

what is linear tapering ?

A

performer decreases training load progressively each day until the event until they reach a 30% reduction in run distance

a level p.e (16 decks)

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