TASK 2 Flashcards

Question

Reversibility

Answer 1

- when training stops, adaptations are lost – at a similar rate to when they are gained - during injury, athletes are required to moderate exercises to suit needs - avoided by maintaining same level of training during off-season - applies to all aspects of training i.e. aerobic/anaerobic fitness, strength, endurance, power and flexibility.

Answer 2

- Ensuring sessions use a range of methods and exercises - allows for prevention of boredom, loss of motivation, reducing chance of injury and a full development of fitness - ensures athlete is on track for goals and challenged

Answer 3

- level of intensity needed to stress body enough to cause an adaptation or improvement in performance - thresholds are measured by intensity and can be either a %MHR or %VO2 max - comprises of aerobic and anaerobic threshold - Minimum exercise efforts needed to improve fitness. - Aerobic threshold = 60 – 80% MHR. Anaerobic Threshold = 80 – 100% MHR. - Aerobic training threshold: improvement in body’s ability to use oxygen during physical activity - Anaerobic training threshold: maximum speed/effort an athlete can maintain and still have no increase in lactic acid

Answer 4

Warm up: first phase of training - increases body/muscle temperature to prevent injury - stimulates cardiovascular system, increasing oxygen to muscles - Mental preparation for training/games Cool down: end of training - returns body temperature to normal, through decrease of intensity and stretch of muscles - dispersion of lactic acid accumulation in muscles

Answer 5

Aerobic - requires workload increase in either speed/duration - decrease rest in interval training - FITT - 65-80% MHR (if it is too low, there is not enough stress – no improvements, if it is too high chance of sacrificing time) - E.g. someone aiming to run 10km would increase distance gradually and then to decrease time by increasing intensity. Resistance - requires workload increase through: weights, reps or sets - Muscles must be overloaded for training improvement. Overload can be a decrease in rest, increasing weight, increasing sets or increasing reps. E.g. someone squatting 70kg for 3 reps, will increase to 4 reps. - best used by increasing the resistance through increasing weight – bettering strength and developing recovery times/muscular endurance

Answer 6

Aerobic - aerobic training specific to the sport environment and target muscles used in sport. - training done at a pace and in an environment replicating competition to achieve specific gains or adaptations for performance. - Fartlek; team sports in particular - continuous; endurance sports - long interval; e.g. 5km runner uses specificity to work closer to the anaerobic threshold and allows body to disperse lactic acid more efficiently. - circuit; least effective for aerobic adaptations, good for muscular endurance – increases lean body mass. resistance - requires that specific muscle groups used in the sport are the ones trained - replicates movements in sport at similar speed - must be specific to energy system and sport - Absolute strength = heavy weight, low reps, low sets, long rest - Power = medium weight, low reps, low sets, long rest - Endurance = light weight, high reps, high set, short rest

Answer 7

Aerobic - within aerobic training; 4-6 weeks for reversibility to occur - can be avoided by maintaining 2 aerobic sessions a week Resistance - 2 weeks for reversibility to occur – - 1 session a week at same intensity will help maintain

Answer 8

Aerobic - changes to training method between; fartlek, circuit, continuous and aerobic interval - variations within training i.e. not always treadmill, some outside Resistance - using combination of free/machine and elastic/endurance - free weights (power/strength/endurance) - machine weights (power/strength/endurance) - elastic weights (endurance) - hydraulic weights (endurance) - body weights – plyometrics (power/endurance) - manipulate sets, weight and reps

Answer 9

Aerobic - intensity needed to produce an adaptation improving VO2 max – 65-85%MHR - must be in aerobic training threshold to make improvements - intensity between two thresholds = aerobic training zone (higher intensity in zone, greater the adaptations) - 85-90% MHR – lactic acid - 90-100% MHR – ATP/PC Resistance - uses repetition max to match intensity used - Minimum threshold for an improvement in training effect primarily targets heart rate, - Absolute strength = anaerobic (ATP/PC, lactic) - Power = anaerobic (ATP/PC, lactic acid) - Endurance = aerobic (will push into lactic acid) - 90%+ MHR - intensity = sets, weight, reps

Answer 10

Aerobic - 10min – ensuring increase of heart rate to 70% and decrease injury - Warm up essential to engage energy systems to start working. - Cool down important to decrease injury, disperse lactic acid and allow for energy systems to recover. Cool down should include stretching and active recovery. Resistance - Before resistance, warm up should be done to increase blood flow to group of muscles being used and to prevent muscle tearing. - Cool down important to help disperse lactic acid, increase flexibility, decrease injury risk and DOMS (delayed onset muscular soreness)

Answer 11

Periodisation is the process of breaking down a competition year into small periods to structure a training program effectively. It is essential in allowing athletes to peak in performance at the right time

Answer 12

1. Pre-season 2. In-season 3. Off-season

Answer 13

- Can be divided into basic conditioning and specific conditioning phase - basic conditioning phase = athletes aim to improve fitness, strength and muscular endurance - Specific Conditioning = focuses on increased intensity and sport specific fitness requirements. - Focus is on physical preparation as opposed to mental prep - Aim is also to decrease injury risk by increasing strength and improve biomechanics and techniques. - Starts with fitness specific elements, then transitions to skill based elements - INTENSITY – starts low and then to med - High Volume with overload incorporated, target energy systems, - Increased Volume and Increased intensity

Answer 14

- volume decreases and intensity increases. - Increased focus on mental and tactical preparation and sport specific skills and drills - Principle of specificity must be applied. - Aim to PEAK athletes at the correct time, heading into semi-finals, finals etc - In the final stages of this phase - a TAPER may occur, this involves lightened and rest so athletes are in peak physical and mental states heading into the finals.

Answer 15

- athletes aim to recover from psychological stresses and injuries, aim is to prevent reversibility - Athletes aim to keep some basic level of fitness, control their weight, maintain some skill level. - After in competition season athletes are recommended to have 7 days of rest and then move into the off season - Many athletes still exercise at high levels, however may choose to participate in a different sport, this will help injuries recover and ensure athletes do not get bored. - Coaches and athletes can evaluate the previous year and make suitable changes to their training programs for the following year. - Peaking and tapering are two areas that coaches and athletes do analyse as they may require changes if the athlete has not peaked in time for the final.

Answer 16

1. Macrocycle 2. Mesocycle 3. Microcycle

Answer 17

long-term planning frameworks and may represent an entire planning program, sometimes called an annual plan. Encompasses the available preparation time preceding a major competition and identifies all lead up competitions and major events along the way. It also references training specifics such as volume and intensity over a period of time and maintenance or increase of fitness components such as strength and endurance.

Answer 18

A macrocycle can be broken down into smaller parts called mesocycles – generally about 6 weeks, each mesocycle can focus on a different element, for example tactical play or fitness. They make up the three phases of competition and join together to create a macrocycle.

Answer 19

Micro cycles are usually 7 to 10 days. This allows for detailed planning and specific objectives to be achieved. The micro cycle includes detailed information about frequency of training, intensity, duration and volume together with skills, activities, resistance training, plyometrics and specific session organisation. Mesocycles are periods of four to eight weeks.

Answer 20

- Peaking – is an athlete being in the best possible condition physically, mentally and emotionally at a specific time, just prior to an event. - Peaking is hard to achieve, especially when athletes need to peak several times during the year for example Tennis and the grand slams - In the weeks leading up to an important event, training lads are reduced (tapered), however it is very important that the intensity remains high, however volume is tapered.- this allow for increased recovery. - When peaking occurs an athlete will be: - In a state of excellent health, have a good rate of recovery from training, their body systems will be functioning optimally – no illness. - They will also be psychologically prepared with heightened confidence and motivation, ability to tolerate frustrations, alert and ready, adaptable to stress and highly motivated. - Peaking must be planned and is a temporary state

Answer 21

- A taper period is scheduled just before an important event, this is to allow the athlete to rest and compete in a an unfatigued state. - It allows for psychological and physical recovery and for glycogen replenishment. - Different types of athletes require different tapers. Generally volume of training is decreased by 40-60%, however intensity remains high. - Coaches must take care not to reduce training loads too much or athletes as some athletes may experience a loss of “feel’ - Taper requires a balance to promote recovery, however not affect fitness – must be PLANNED - Length of tapers are debateable, generally a taper of 8-14 days have been successful. - A performance increase of about 3% generally results from an effective taper. - A high carb diet is recommended for a taper - A taper is common among athletes especially marathon runners Conditions for a taper: - Volume decreased by 40-60% - Intensity remains high - Duration of 8-14 days - High carb diet

Answer 22

- Sport specific subphases refer to selection of what is focused on during the subphases of competition in order to cater specifically to the sport. Each sport has specific components of fitness, skills tactics and other variables that need to be focused on throughout the year of training. - Sport-specific subphases will change throughout the year as training moves through the different phases of competition. - During the pre-season there is often a general conditioning mesocycle that will focus on cardiovascular endurance and strength (e.g. rugby league). During the competition phase, athletes will maintain cardiovascular endurance, speed and agility, while focusing on skill development and team strategies and tactics.