!!! Training and periodisation

Question 1

What must be included in any training programme?

Answer 1

1. Evaluation test
2. Warm-up
3. Cool-down

Question 2

What are the principles of training?

Answer 2

1. Specificity
2. Progression
3. Overload
4. Variance
5. Moderation
6. Reversibility

Question 3

What is specificity?

Answer 3

1. To get the results from training, it must be geared towards the demands of the activity
2. Specificity is applied by:
   - The sport/activity
   - The individual
3. These demands could be the energy system that is predominantly used, the muscle groups involved or the fitness components that are crucial e.g. maximum strength for a weightlifter
4. Training also has to be specific to who is doing it e.g. age, ability, current fitness level etc

Question 4

What is progression?

Answer 4

1. Our bodies adapt the the stresses and loads put on them, so training should gradually increase over time
2. After a while, the body will have adapted fully and no other changes occur unless training is made faster.

Question 5

What is overload?

Answer 5

1. Overload is to make the body adapt, it must be made to work harder than it normally does.
2. The body can be overloaded by manipulating training in terms of:
   - Frequency
   - Time
   - Intensity
   - Type.

Question 6

What is variance?

Answer 6

1. To make the body adapt, a long period of training must take place. Boredom can become an issue
2. A variety of different training sessions are vital to avoid repetition and keep up concentration and commitment.

Question 7

What is moderation?

Answer 7

1. Although overload is vital for the body to adapt, caution must be taken not to overload too much
2. Overuse injuries occur and in younger performers burnout is possible.

Question 8

What is reversibility?

Answer 8

1. Fitness levels quickly drop when periods of inactivity occur
2. It is vital that training programmes avoid any long periods of inactivity, even during off-season time
3. The loss of fitness will be reduced if steady progression had been made throughout the training.

Question 9

What is periodisation, what are the aims?

Answer 9

Periodisation is the organised division of training into blocks each with a goal and time frame, aims are

1. Reaching physiological peak at the correct time
2. Avoiding injury and burnout
3. Structured training to give realistic achievable goals

Question 10

How is training cycled?

Answer 10

1. A macro-cycle:
   - A whole training programme, typically over a year
   - For an Olympic athlete, it may be 4 years
   - This would be broken down into meso-cycles and is a long-term training plan
2. A meso-cycle:
   - A phase of training, often about a month long
   - The length of each meso-cycle will depend on its aim
   - Many performers will use 6 six meso-cycle phases
   - This is broken down into micro-cycles and is a mid-term training plan
3. A micro cycle:
   - Can be a typical week which is broken down into training units
   - Any training sessions may contain one or more units
   - This is a short term training plan

Question 11

What are the phases of training, when, what happens?

Answer 11

1. Preparatory 1 phase:
   - Off season
   - Consists of aerobic and mobility training and strength conditioning
2. Preparatory 2 phase:
   -Pre-season, approaching competition
   -Consists of an increase in training intensity, sport-specific fitness is central
   E.g. anaerobic training for a 400m runner
3. Competitive 3 phase:
   - During the season
   - Consists of training load reduction, allowing adequate rest, but strategy, tactics and game play is focused, endurance performers still need high-intensity training
4. Competitive 4 phase:
   - 2-3 weeks before the main event
   - Consists of tapering, maintaining intensity but decreasing volume by a third
5. Transition phase:
   -After the season, before the start of the new season
   -Consists of active rest or low intensity aerobic work
   E.g. swimming or cycling