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Physical Education > U4AoS2 - Training Implementation Principles > Flashcards

U4AoS2 - Training Implementation Principles Flashcards

1
Q

What are the phases of a yearly training program?

A
  1. Preparatory phase (preseason)
  2. Competition phase
  3. Transition phase
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2
Q

What is the preparatory phase?

A

First phase in a yearly training program to develop and maintain fitness requirements and improve energy systems.

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3
Q

How long does the preparatory phase last for?

A

4 - 10 weeks

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4
Q

What is the aim of the preparatory phase?

A

To provide suitable fitness and skill base for the phases.

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5
Q

What are the parts of the preparatory phase?

A
  1. General preparation
  2. Specific preparation
  3. Competition
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6
Q

Preparatory - General preperation

A
  • fitness testing
  • high volume, low intensity
  • focus on aerobic training and strength
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7
Q

Preparatory - Specific Preparation

A
  • reduction in volume
  • increase intensity
  • greater variety
  • game specific training
    2 - 6 weeks
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8
Q

Preparatory - Competition

A

Match Practice

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9
Q

How long does the competition phase last for?

A

3 - 6 months

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10
Q

What is the aim of the competition phase?

A
  • maintain fitness
  • refine skill development
  • focus on strategy
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11
Q

What are the components of the competition phase?

A
  1. Pre-competition
  2. Competition
  3. Recovery
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12
Q

Competition: pre-competition

A
  • refine skills, strategies, tactics
  • move to competition intensity
  • practise matches
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13
Q

Competition: competition

A
  • maintain fitness through recovery
  • modify intensity/time of training in preparation for games
  • focus on tactics and strategies
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14
Q

Competition: Recovery

A

Decrease the likelihood of injury ensuring the athlete is physiologically/psychologically ready

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15
Q

How long does the transition phase last for?

A

6 - 12 weeks

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16
Q

What is the aim of the transition phase?

A

To provide the athlete with a physiological and psychological break.

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17
Q

What are the phases of the transition phase?

A
  1. Recreational activity
  2. Variety
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18
Q

Transition - recreational activity

A
  • low intensity activity
  • 2x per week for maintenance
  • may include a full break
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19
Q

Transition - variety

A
  • cross training maintaining base level of fitness
  • focus on enjoyment and recovery
  • allows body and mind to recover
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20
Q

Important factors to remember about the transition phase

A
  • must be a balance between recovery and maintenance of training
  • nutrition and diet monitored to prevent body weight fluctuations
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21
Q

What is the aim of peaking and tapering?

A

To be at the best for competitions

22
Q

What is peaking?

A

Planning of training so optimum performance is reached at a specific time (physically/psychologically)

23
Q

What is tapering?

A

Reduction of training volume allowing time for extra recovery and full replenishment of fuel stores.

24
Q

How is tapering applied?

A
  • athlete must be mentally refreshed and focused
  • reduction in training volume
  • maintain intensity/decrease frequency
25
Q

When is tapering not suitable?

A

sports requiring weekly competitions

26
Q

Benefits of tapering

A
  • provides physiological/psychological break
  • provides time for injury treatment
  • replenishment of fuels
  • increase red blood cell volume
  • repair of muscle microtrauma
27
Q

What is the purpose of training?

A

facilitate chronic adaptations in the desired fitness components, energy systems and muscle groups to improve performance

28
Q

Warmup

A
  • prepares body for conditioning phase
  • increases delivery of oxygenated blood and body temperature
29
Q

What should a warmup include?

A
  • activity specific
  • commence with light intensity aerobic activity, dynamic ROM exercises and sport specific activity
30
Q

What is the general phase of a warmup?

A

5 - 10 minutes of low intensity aerobic activity

31
Q

What is the Dynamic phase of a warmup?

A

dynamic flexibility exercises
- increase joint/muscle mobility
- replicate joints/muscles used in a game

32
Q

What is the sport specific phase of a warmup?

A
  • replicate game movements
  • higher intensity specific movements
  • agility, speed, acceleration
33
Q

What is the purpose of the sport specific phase of the warmup?

A

Prepares body for the required intensity, increases neuromuscular efficiency and muscle reaction speed.

34
Q

What are the parts of the conditioning phase?

A

Skill development and fitness conditioning

35
Q

What is the skill development phase?

A
  • provide practice of skills, game plans, tactics and strategies
36
Q

When should the skill development phase be implemented?

A

Either before or after conditioning
Before: less fatigue, more alert, better focus

37
Q

Why might the skill development phase be performed after the fitness conditioning phase?

A

Practicing skills with fatigue replicates game conditions

38
Q

What is the fitness conditioning phase?

A

develop/maintain
- fitness components
- muscle groups
- energy systems
- motor skills

39
Q

What is the purpose of a cooldown?

A

return to pre-exercise state as fast as possible (physiologically and psychologically)

40
Q

Active recovery

A
  • maintain elevated HR
  • prevent venous pooling
  • activate skeletal pump
  • removes metabolic waste
  • rapid return to pre-exercise state
41
Q

Passive recovery

A
  • rebuilds PC stores at fastest rate
  • static, passive, PNF or slow active stretching
42
Q

What are the benefits of static stretching?

A
  • increase ROM
  • decrease muscle tension/soreness
  • decrease risk of injury
  • reduce DOMS by aligning muscle fibres
  • assist removal of metabolites
43
Q

Why do we monitor training?

A
  • provides record of training through FITT
  • monitor injury
  • motivator
  • manage training load
  • understand when to appl progression
  • periodise training
  • monitor factors
44
Q

How is training monitored?

A
  • digital trackers
  • apps
  • training diaries
45
Q

Physiological Factors

A

Information about the body’s physical functioning in response to training

46
Q

Example of physiological factors

A
  • energy levels
  • HR responses
  • muscle soreness
  • sleep patterns
  • nutritional information
  • respiratory rate
  • fluid loss
47
Q

Psycholgical factors

A

understanding of mental readiness and capacity to train and perform ie. emotional, thoughts feelings

48
Q

Psychological examples

A
  • confidence levels
  • arousal levels
  • stress levels
  • goal setting
49
Q

Sociological factors

A

Provides information about the broader social, cultural environmental factors that contribute to performance

50
Q

Sociological examples

A
  • temperature/weather conditions
  • training time/day
  • time of training
  • type of session
  • place/location
  • partners
51
Q

Training diary

A

detailed accounts of the type, duration, psychological and physiological records

Physical Education (12 decks)

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